Marionberry-Balsamic Glaze (and Vinaigrette)

Ingredients:

(Makes About 1 Cup)

1 Cup Frozen or Fresh Marionberries (you could also use Blackberries)

3 T. Balsamic Vinegar

3 Sprigs of Fresh Rosemary (mine were about 4" long, each)

Small Pinch of Sea Salt

1. Add ingredients to a small saucepan and simmer, stirring often, until berries are broken down, about 7-10 minutes. 
2. Strain (if you want a smooth, seedless consistency); use a spoon to push all of the berry pulp through holes of a fine mesh strainer. 

 


Once the sauce/glaze is finished, you can use it as a glaze for Cedar Plank Salmon. Before cooking:

1. Sprinkle salmon with a pinch of cinnamon, ancho chile powder, and sea salt.
2. Top with 2-3 T. of Glaze.

Vinaigrette:
To 1/2 C. of Sauce, add:
1/4 C. of EV Olive Oil
2 T. Balsamic Vinegar
Pinch of Ancho Chile Powder 
Pinch of Cinnamon


Whisk ingredients, to combine. 

Strawberry Vinaigrette

Ingredients:

1 Cup Strawberries, rinsed and trimmed*

Juice of One Large Lemon (about 1/4 cup)**

3 T. Hazelnut Oil

1/2 Cup EV Olive Oil

Sea Salt and Black Pepper, to taste

*Feel free to experiment with other berries; I chose strawberries because they are everywhere at our Farmer's Market right now.

**You can also use balsamic or white balsamic vinegar, or other vinegar of your choice, for this dressing.

Add all ingredients to a blender and blend until smooth. 

I served this with a salad of:
Mixed Baby Greens+Strawberries+Thinly Sliced Rhubarb+Toasted Hazelnuts

I had never actually tried rhubarb before, but had bought some at the Farmer's Market last weekend. It reminds me of a not quite ripe plum- tart and a little sour. It's a really nice contrast to the sweetness of the strawberries and the richness of the toasted hazelnuts. I would suggest keeping your slices super thin, so as not to overwhelm your taste buds with tartness. 

Braised Oxtail

Ingredients:

2 Tbs. Fat (I used leftover Duck Fat, from a duck I roasted)

2-3 lb. Oxtails, trimmed and cut into 2" pieces*

2 tsp. Sea Salt 

1 tsp. Black Pepper

1 small Yellow Onion, peeled and cut into chunks

3 Carrots, peeled and cut into chunks

2 Small Rutabaga, peeled and cut into chunks

1 T. Italian Seasoning

1 T. Northwoods Fire 

1/2 tsp. Garlic Powder

1 Can (14 1/2 oz.) Fire Roasted Tomatoes, with juices*

Roasted Spaghetti Squash, for serving 

Parsley, for garnish (and stock, if making)

1. In a large soup pot or Dutch oven over medium heat, warm the fat. Pat the oxtails dry with paper towels and season with salt and pepper. Working in batches to avoid crowding, add the meat and brown on all sides, 4 to 5 minutes per batch. Transfer the oxtails to a plate and set aside. 
2. Meanwhile, puree the onions, carrots, celery and garlic in a food processor until it becomes a coarse paste. Remove and set aside.
3. Add the pureed veggies and seasonings. Toss to coat. Saute the veggies until they are softened
4. and slightly browned. Transfer oxtails and veggies to a crock pot. Pour tomatoes and juice over the meat and veggies mixture and cover. 
5. Set crock pot to desired setting (will depend on manufacturer’s instruction) and cook until meat falls off the bone (about 8 hours, up to 10 hours). 
6. Serve over roasted spaghetti squash and garnish with parsley. 

*My oxtail was about 2lbs, before cooking, and produced about 12oz of cooked meat, for reference. 

**I had someone mention that they were avoiding tomatoes; feel free to add 2 cups of water or stock, in it's place. 

For the stock:

1. Once your bones are picked of all the meat, add them back to the crock pot along with 1/2 cup of the vegetable mixture it cooked with. 
2. Add 4 cups of water and a handful of fresh parsley (stems and all). 
3. Turn crock pot back on and simmer 6-8 hours. 
4. Strain liquid and let cool completely before transferring to containers, to refrigerate or freeze. 

BBQ Lamb Ribs w/Whole9 Coffee Rub

Ingredients:

2lbs Lamb Ribs (this amount made 2 small servings, due to the weight of the bones and fat)

1T. Penzeys' Orange Peel (you can also use the zest and juice of one orange)

2 Cinnamon Sticks 

1/2 Vanilla Bean (sliced in half lengthwise, so that seeds are exposed)

3T. Whole9 Coffee Rub 

From Whole9's Facebook Page:
1 tsp black peppercorns
1 tsp whole coriander
1 tsp sea salt
1/4 tsp ground cloves
1/2 tsp cinnamon
1/2 tsp unsweetened cocoa
1/2 tsp raw sugar (optional)
1 tsp freshly ground coffee

Covers two average steaks. We recommend making more. You'll want more. 
Adapted/improvised from Cree LeFavour's "The New Steak."

1. Add lamb ribs (fat-side down, bone-side up), orange peel (add orange juice and zest, if using in place of Penzeys' peel), cinnamon stick, and vanilla bean to a crock pot and cover with 2 cups of water (they don't need to be covered, as you're just wanting to sort of braise them, without the need to brown first). 
2. Cover with a lid and turn on crock pot to desired cooking temp.*
3. Once the ribs are cooked to your desired doneness, remove from the crock pot and pat dry. Rub ribs, evenly, with the Coffee Rub and transfer to preheated grill/BBQ, meat-side down.**
4. Close the grill lid and grill the ribs about 5-7 minutes, until nicely charred (not burned). 
5. Transfer to a platter and serve immediately or cover with foil until ready to serve.

*My crock pot has a "Low" or "High" setting; I set it to "Low" and cooked the ribs for about 6 hours. Cooking time will vary, depending on your crock pot, but the ribs can cook up to 8 hours and be just fine; they'll just get more tender.

**I used wood briquets for this step, but use a gas grill if that's what you've got. If using a charcoal grill, you want the charcoal to be grey and not still emitting flames. If using a gas grill, preheat and grill at about 400F. You're just going for a nice char, as the ribs are already cooked through. 

Six Hours in the Crock Pot. 

Rubbed w/Coffee Rub and Ready to Grill.

Heirloom Arugula

I served these ribs with an Arugula and Radish Salad, tossed with a Lemon-Hazelnut Vinaigrette:

Ingredients:

Juice of One Small Lemon
2 T. Extra Virgin Olive Oil
1 T. Roasted Hazelnut Oil
Pinch of Sea Salt
Pinch of Smoked Paprika
1 T. Chopped Fresh Cilantro

Whisk ingredients together and adjust to taste.

This dressing can be made up to three days in advance, but is so easy to make that it can simply be whisked in the bottom of your serving bowl. I like to serve with mixed greens and toasted hazelnuts (if you can get Oregon hazelnuts...do it!). This would also be great with: Arugula+Peaches+Hazelnuts

Whole30: Day 11

"It is not the mountain that we conquer but ourselves." ~ Edmund Hillary

My day is not over yet, but I'm having a moment that I suspect many of you have had or will have when taking on the "Whole30"...I consumed a non-"Whole30"-approved substance. Well, the 'jury is still out' (I've sent a message/question to the company to be sure), but I'm going to assume that the grills at "Five Guys Burgers and Fries" have been greased with peanut oil (not Paleo and certainly not "Whole30"). 

I really just didn't think about it, as I have never done this (grease a grill before adding my burger patties) myself; I knew the fries, sauteed mushrooms and onions would be off limits, but honestly didn't think about the burger patty. A majority (most) of our eating is done at home, where I control the quality of our food and the way in which it is prepared. So, when I normally eat out I focus on eating meat and veggies; I know which oils/fats I should avoid, I know the negative impact of eating such oils, and I also know that most restaurants use said fats/oils, but I try to focus on the big picture and normally feel really good about my choices.

Enter today. It was pointed out to me that the burger I had just posted on my Facebook page was likely cooked on a peanut oil-coated grill...totally not Whole30. My face instantly got hot, my stomach felt in knots, I felt GUILT and this weird sense of shame...like I had done something horribly wrong.* Yes, this response really occurred.

I immediately Googled "Five Guys Burger Peanut Oil"...nothing confirmed this, but I feel pretty confident that it was indeed "cooked on a peanut oil-coated grill". So, what do I do now? It's Friday, I've already eaten a non-Whole30 thing (I won't even call it a food)...I could do one of four things:

1. Throw my hands up in the air, give up, and blow off the rest of the day/weekend...my body's already been tainted, so why not!? 
2. Start over again, from Day 1, but do it tomorrow, so I can take advantage of this already blown day.
3. Start over now and just consider the past 10.5 days a learning experience...now I really know what I need to do to "get through this". 
4. Keep going strong and consider this to be an 'eye-opening' experience that should not be a regular occurrence. 

I'll go back to what I said before...this is not about 'showing your body who's boss' or living your life in a guilt-ridden, deprived state of being- this is about awareness and learning what is best for your body. You may not always make the best choices, but always strive to make the best choices. 

So, I'm choosing Option 4. 

What would you do? 

*I remember a similar experience when, as a vegetarian, I decided to order a filet my first time eating out at a Ruth's Chris steakhouse...I begged Scott not to tell anyone, because how could I ever go back to being a vegetarian, now that I had consumed meat!? Well, I did (fortunately that didn't last too much longer) and as with the peanut oil "incident" it became a learning experience...my body could actually process/digest meat and I actually really enjoyed it. So, thank goodness for learning, growing, adn experiencing. 

Whole30: Day 8

"It takes as much energy to wish as it does to plan." ~Eleanor Roosevelt 

I appreciate a good plan. I love making lists. I can make order out of chaos. I will always push myself further when I know someone else is going at it with with or counting on me (Stephanie~ You doing the Whole30 along with me, though miles apart, is helping to keep me on-track). I don’t like being told what to do. I am passionate about helping others reach and exceed their potential. Tardiness is my biggest “pet peeve”. 

I was perusing my cookbooks last night, trying to find meal inspiration for the week, when I got to thinking about how much I enjoy making lists and enjoy planning out my meals (though I also really like creating 'on the fly'), when I remembered a “Strengths Finder” test that I took last year. In case you were wondering, these are my “Top Five Strengths” (copied and pasted from my results):

Relator

People who are especially talented in the Relator theme enjoy close relationships with others. They find deep satisfaction in working hard with friends to achieve a goal.

Activator

People who are especially talented in the Activator theme can make things happen by turning thoughts into action. They are often impatient.

Maximizer

People who are especially talented in the Maximizer theme focus on strengths as a way to stimulate personal and group excellence. They seek to transform something strong into something superb.

Individualization

People who are especially talented in the Individualization theme are intrigued with the unique qualities of each person. They have a gift for figuring out how people who are different can work together productively.

Arranger

People who are especially talented in the Arranger theme can organize, but they also have a flexibility that complements this ability. They like to figure out how all of the pieces and resources can be arranged for maximum productivity.

I took the same test, when I worked for Starbucks in '04 and, with exception to Activator ('04) and Individualization ('10), produced the same (out of the 30 listed here) Strengths. Pretty cool, I think. Anyway...on to my food for the day:

Breakfast:

Three Eggs w/Arugula, Tomato, Avocado, Bell Pepper, and Cabbage 

Snack:

Can of Wild Planet Salmon

Handful of Dried Mangoes (Unsweetened/Unsulphured from Trader Joe's) 

Lunch:

Leftover Roasted Vegetable Meat Sauce (2 cups, thawed and reheated) and Yam (1/2 small)

Dinner:

Leftover Salsa Chicken (6oz) w/Arugula, Tomato, Avocado, Bell Pepper, Cabbage, and Lime

How's your "Whole30" going? Is it a fun challenge or difficult to eat this way?

Whole30: Days 4-6

"What people need and what they want may be very different." Elbert Hubbard

Sunset from Grandma Betty's deck.

I was grocery shopping the other day and came to a realization...grocery shopping triggers my want/desire for kombucha. Hmmm...interesting. The only reason that I even thought about this was because of my current venture into the "Whole30". And, the only reason I even thought about this particular food/drink choice was because I "couldn't have it (kombucha is fermented with sugar, which is not part of the "Whole30"); normally I would consider it a reasonable choice, as the sugar is minimal and it's touted digestive benefits. When I got home, Scott (who is currently doing the "Whole30"+ketchup* along with me) mentioned a similar relationship with himself and these Rockstar energy drinks (don't judge...he hasn't had one in almost a week). I just found it interesting and wondered how many other people mindlessly consume foods and beverages that they don't need, but rather want, and how just one change could impact not only their health, but their pocketbook. Just Scott's one daily energy drink has the potential to save us an average of $2.75/day or about $82/month. That comes pretty close to paying for a CrossFit membership. 

What could you cut out of your daily routine, that may be more of a want versus need?

*No, ketchup (or catsup) is not Paleo and it is definitely not "Whole30"-approved, but if that's the extent of his junk consumption than I'm, totally ok with that. 

And, now...my weekend in review:

Friday

Breakfast: Three Mini Frittatas (3 Eggs) w/Ground Buffalo (2oz) and Yam (2oz)

Coffee: 16oz w/Coconut Milk (3oz)

Lunch: Salsa Chicken (6oz)

Dinner: Leftover Roasted Veggie Meat Sauce (2 cups; about 6oz meat) over Roasted Yam (1/2 medium)

Saturday

Breakfast: None (I was still stuffed from the previous night's dinner) 

Coffee: None

Lunch: Double Burger (8oz) w/Tomato and Lettuce (from The Sand Dune)

Dinner: Goat Burger (8oz) w/Baby Greens, Avocado, Hazelnuts, and Lemon-Hazelnut Vinaigrette (recipe below)

Sunday

Breakfast: Leftover Goat Burger (8oz) w/Iceburg Lettuce and Iced Coffee (12oz) w/Coconut Milk (2oz)

Snack: Dried Mangoes (Just Mangoes from TJ's...we ate the entire bag) and Canned Salmon (6oz)

Dinner: 6oz Salsa Chicken (I made a big batch for the week ahead)

 

Lemon-Hazelnut Vinaigrette

Ingredients:

Juice of One Small Lemon
2 T. Extra Virgin Olive Oil
1 T. Roasted Hazelnut Oil
Pinch of Sea Salt
Pinch of Smoked Paprika
1 T. Chopped Fresh Cilantro

Whisk ingredients together and adjust to taste.

This dressing can be made up to three days in advance, but is so easy to make that it can simply be whisked in the bottom of your serving bowl. I like to serve with mixed greens and toasted hazelnuts (if you can get Oregon hazelnuts...do it!). This would also be great with:

Arugula+Peaches+Hazelnuts

Whole30: Day 3

“I generally avoid temptation unless I can't resist it” ~ Mae West
I recently attended a "Paleo Talk" seminar, hosted by Sarah Fragoso of Everyday Paleo (she is an incredible speaker with some great information to share, by the way). At one point, during her talk, she brought up the subject of "willpower", to which she said, "Willpower is silly"...and, I totally agree. Your home is not a place that should test your willpower, which is why I feel it is also not a place that you should have foods (or 'foods') that may tempt or test you. You will only harbor resentment for said food and will likely do one of two things- (1) Justify it's consumption and then later feel sick with guilt (or maybe just a stomach ache) or (2) Be "stronger" than the food and then think about all of the reasons that you shouldn't eat it and all of the reasons why this stupid "diet" is "ruining" your life.

Here's the thing- I know my limits and I know that if I have a pint of Haagen Daz Vanilla Ice Cream in my home...I will eat it. And, I may even make this:

Yes, that's Ice Cream+Bacon (Double Whammy!)

And, why would I ever do that to myself? So, I don't. I don't keep ice cream around and if we decide we're going to have it, we either go out and get a scoop or we get a pint knowing that we'll finish it...knowing that it's a treat. Bacon is another weakness...if I open up a pound of bacon and cook it, I will eat it. I honestly don't know how I do it without feeling totally ill, but I do. So, I buy bacon pretty rarely, knowing that I will likely eat the entire pan (doesn't happen every time, but often enough to know it could become a problem). And, for me, it's more of a salt/sodium issue than anything. Read here, here, and here for a few more thoughts on bacon. 

Honestly...just looking at this picture makes me crave ice cream. And, by the way...today, I went grocery shopping and really wanted a Kombucha...I was craving a fermented drink with a really weird phlegm-like substance floating around the bottle...funny. Darn sugar. But speaking of food, this is what I ate today:

Breakfast: 
Smoky Salmon (8oz) w/Yam (1/2 small, microwaved) and Coconut-Lime Crema

Lunch:
1.5 Cups Leftover "Better Butter Chicken" (click here to view modifications) w/Coconut-Lime Crema

Snack:
Scoop of Coconut Butter

Dinner:
Spaghetti Squash w/Roasted Vegetable-Meat Sauce* (1.5 cups; about 6oz of Beef+Pork)


*I'll have a recipe posted tomorrow. I made a huge batch and froze it, so that I would have easy meals throughout the next week.

What is your weakness? Do you keep it in your home and "test your willpower"? 

Whole30: Day 2

Manzanita, OR

As I mentioned yesterday, one of the reasons that I am taking on the "Whole30" is so that I have a better idea as to what it really means to eat clean (i.e. give up some of the foods/beverages that I now consider to be treats, but that I have a tendency to consume too often) for 30 days. During my 30-Days, I will be faced with two events that will surely challenge my willpower:

1. Trip to the Oregon Coast to visit Grandma Betty- This may sound harmless, but what you may not know is that she has a deck with the most incredible view of the ocean...also the most beautiful sunsets (see above...not from her deck, but you get the idea). And, what you also may not know is that enjoying a glass of wine on that deck is pretty much perfection. So...that's this weekend. I'm going to stay strong, because I know that come July 4th weekend...we will be there and I will have this opportunity again. I also realize that what really matters is that I am with some of my favorite people and really...it's not about the wine. 
2. Our 7th Wedding Anniversary- We're members of a really great wine club, that makes incredible sparkling wine, so...again...it's not about the bubbly and we can celebrate our anniversary any other day. It's like Whole9 has said before, those things that we crave and love, they'll be there when the 30 days is up. Not that I'm counting...

With that being said, this iswhat I ate today:

Breakfast:
Coffee (8oz) and Coconut Milk (2oz)- Iced
2 Duck Eggs Scrambled (w/coconut oil) and 1/2 cup of Leftover "Better Butter Chicken"* (recipe from Everyday Paleo)
*I used coconut oil instead of butter or ghee and added smoked paprika, chipotle chile powder, and cinnamon to mine.

Snack:
Scoop of Artisana Coconut Butter (only because my friend, Stephanie, tweeted about hers and it made me think about (i.e. crave it and want it). ;)

Lunch:
Lettuce-Wrapped Tacos w/Salmon (6oz, leftover from this recipe) and Cabbage Slaw** (recipe from Everyday Paleo)

**My friend, Becky, made this the other night and left some for me. I added some jalapeno, cilantro, and lime. Good stuff!

Dinner:
Micro Greens w/Leftover Chicken (6oz, leftover from this recipe), Tomato, Steamed Yam (1/4 medium), and 1 T. Coconut-Lime Crema (recipe below)

Coconut-Lime Crema
Ingredients:
2 T. Coconut Milk
1 tsp. Fresh Lime Juice
1/8 tsp. Minced Jalapeno
1/2 tsp. Finely Chopped Cilantro
Pinch of Sea Salt
Pinch of Smoked Paprika
Pinch of Chili Powder

1. Mix ingredients together, in a bowl. 
2. Transfer to the refrigerator for at least an hour, to firm. This isn't necessary, but will thicken the mixture.

What events do you have coming up, during your "Whole30"?

Whole30: Day 1

I decided to do the "Whole30" for a few reasons:

1. I'd gotten a little off-track with my workouts, since we began our transition from Texas to Oregon.
2. I was "celebrating" (i.e. drinking wine and "NorCal Margaritas") a little too regularly, since the move.
3. I encourage others to commit to 30-days of super clean eating, but have never been this completely strict (I eat super clean, but enjoy random non-Paleo treats, like ice cream, wine, or tequila 2-3x a month)...I felt it was time for a sort of "reset". 

Here are my tips to staying on-track throughout the next 30-days:

Visit the Whole9 website...they have some really great resources.

I think that the "Whole30 Success Guide" is worth every penny, if you are new to this way of eating or are not familiarwith what you should(n't) be eating and why. It offers guidance, tips, recipes, and a really handy shopping list.

And, here's a post from someone who just finished the "Whole30".

I would also suggest that you:

1. Clear out your pantry and cupboards (no one has, or should have, the willpower to not eat junk if it's in their home)
2. Fill your fridge with colorful veggies that inspire you to cook/create
3. Check out your local Farmer's Market and get excited about food...talk to the farmers and learn where you food comes from
4. Find a handful of easy recipes that can be switched up with the use of a different spice blend. I do this with roasted chicken, often. Penzeys is a great resource for spices. 
5. Do it with a friend that you know will hold you accountable and who will not test your willpower. I'm doing it with my husband.
6. Take "Before" and "After" pictures and measurements. 
7. Be prepared! Always have a good protein and fat source available, at all times...if you're new to this way of eating you will likely experience ravenous snack attacks...good fat (coconut, avocado, and olives) and protein will save you. 
8. Post your pictures and get others to rally around you! Feel free to post on my Facebook "Wall" anytime...there are so many great people and resources online.
9. Remember to have fun, enjoy what you're eating, and always remember why you chose to do this in the first place!

Here's what I ate today:

 

 

Breakfast:
Coffee (12oz) w/Coconut Milk (2oz)

1 Duck Egg, 1 Chicken Egg, and 1 Mini Frittata (1.5 Eggs+1oz Ground Buffalo+2T. Roasted Vegetables+Cilantro) 

Lunch:

4oz Burger Patty (leftover from last night's BBQ) w/Lettuce, Avocado (1/4), Tomato Slice, Bubbie's Pickle

Dinner:

"Better Butter Chicken"* (6oz) w/Spaghetti Squash (1/2 Medium Squash)

*I added a little cinnamon, some smoked paprika, and used coconut oil instead of ghee. I also cooked it in my dutch oven for 1.5 hours, so that it would cook while we worked out. The squash was cut in half, rubbed with coconut oil, sprinkled with cinnamon and sea salt, and cooked along with the chicken, at 350F.

We will be opening CrossFit Oregon City soon and I'm realizing that as I put time and energy in to training and coaching others, continuing education, and opening our "box", I also need to take time for my own training...balance is going to be key, but sometimes you've got to do something extreme to initiate that balance. Though I know that eating "Whole30" 24/7 wouldn't work for me (and, I know that this is not the message that Whole9 is trying to convey- read here), I know that right now it's just what I need to get back on track in order to reach my goals and become a stronger, more lean, and more energized me- for myself, my family, my friends, and my clients. 

Please feel free to post to comments how you're doing with your "Whole30" and any advice that you feel may be helpful for others doing the same. 

How did you, or are you planning to, stay on-track during your "Whole30"?