Barbecue Bacon Burgers

This recipe comes straight out of the book Against all Grain.  I didn't alter the recipe at all and it turned out amazing!

Barbecue Bacon Burgers
ingredients:

• 1 lb ground beef 
• 4 slices cooked bacon, chopped, cooking fat reserved 
• 1/4 cup bbq sauce (no high fructose corn syrup) 
• 1/2 teaspoon dijon mustard 
• 1/4 teaspoon chili powder 
• 1/4 teaspoon sea salt 
• 1/8 teaspoon paprika 

mushrooms: 

• 1 tablespoon reserved bacon fat 
• 4 oz mushrooms, sliced 
• 1 teaspoon fresh rosemary or dried 
• 1/2 teaspoon minced garlic 
• 1/4 teaspoon sea salt 

1. Cut your bacon into small pieces and place in a pan over medium high heat.  Cook until crispy.  
2. While your bacon is cooking combine the other burger ingredients in a medium size bowl.  
3. Add in your bacon into the medium size bowl. 
4. Reserve 1 tablespoon of bacon fat for your mushrooms.  
5. Mix all of your burger ingredients really well in the bowl with your hands. 
6. Make 4 large patties with your meat mixture.  (They should be about 1/2-3/4 inch thick) 
7. Cook until no longer pink in the middle on the grill OR broil them. 

1. Heat your pan back up over medium high heat that you cooked the bacon in.  
2. Add all ingredients for the mushroom and cook for 10-15 minutes or until the mushrooms are tender. 

Serve with a cooked sweet potato or a roasted vegetable. 

 

Pasta with Turkey Meatballs

This recipe comes from the book Against All Grain. I didn't use the Tzatziki sauce with like the book says.  I am guessing this is meant to be a cold dish but I am going to alter it a bit than the original recipe.



The original recipes name is Greek Gyro pasta with Lamb Meatballs.  They don't have lamb at Aldi, but they do have turkey! Enjoy!

Meatballs

1 1/2 pounds turkey or ground beef
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons EVOO
3 cloves garlic, minced
1 1/2 teaspoons chopped fresh rosemary
1 1/2 teaspoons chopped fresh oregano (or dried)
1 teaspoon sea salt
1/4 teaspoon cracked black pepper

Pasta

4 large zucchini
1 tablespoon fresh lemon juice
1 tablespoon EVOO
1 1/2 teaspoons chopped fresh oregano
1/2 teaspoon sea salt

Sauce:
1 jar of organic pasta sauce of your choice


Combine meatball ingredients and mix well with your hands.  Let the mixture sit out for 30 minutes.
Preheat your oven to 375 degrees.
Form your meat mixture into 2 inch diameter meatballs.  Place them in a  rimmed baking sheet and bake for 20-25 minutes.

While your meatballs are cooking peel your squash length wise with a julienne peeler to make noodles.  Put the noodles in a bowl with the remaining ingredients for your pasta.  Toss, cover, and refrigerate.

Heat your sauce up and serve with the pasta and meatballs.

Happy Monday!

Meal Plan 11-10

I know I haven't posted for a while.  Life gets in the way.
I am going to do the grocery list a bit different today.  I am sure many of you don't follow my meal plan to a T and maybe only want to use a few of these recipes.  So, I have put the ingredients that you will need into the individual recipes.  Please comment and let me know if this helps you plan for your week better! :)

Happy Sunday Everyone!

All of these recipes come from the book
Against All Grain: Delectable Paleo Recipes to Eat Well and Feel Great
I have started this book and will probably start altering these recipes for my own recipes.  I hope everyone had a great week!

barbecue bacon burgers with rosemary-garlic mushrooms
pasta with turkey meatballs
honey-lime salmon tostadas
lemon-basil sea bass
seafood, ground beef, and chicken Paella

Barbecue Bacon Burgers
ingredients:

• 1 lb ground beef 
• 4 slices cooked bacon, chopped, cooking fat reserved 
• 1/4 cup bbq sauce 
• 1/2 teaspoon dijon mustard 
• 1/4 teaspoon chili powder 
• 1/4 teaspoon sea salt 
• 1/8 teaspoon paprika 

mushrooms: 

• 1 tablespoon reserved bacon fat 
• 4 oz mushrooms, sliced 
• 1 teaspoon fresh rosemary or dried 
• 1/2 teaspoon minced garlic 
• 1/4 teaspoon sea salt 

Pasta with Turkey Meatballs 
ingredients:
Meatballs: 

• 1 1/2 pounds ground beef/turkey 
• 1 1/2 tablespoons fresh lemon juice 
• 1 1/2 tablespoons EVOO
• 3 cloves garlic, minced 
• 1 1/2 teaspoons chopped fresh rosemary or dried 
• 1 1/2 teaspoons chopped fresh oregano 
• 1 teaspoon sea salt 
• 1/4 teaspoon cracked black pepper 

Tzatziki Sauce:

• 3/4 cup coconut milk yogurt store-bought or homemade 
• 1 small cucumber 
• 1 tablespoon fresh lemon juice  
• 1 teaspoon chopped dill 
• 1 teaspoon chopped fresh mint 
• 1 clove garlic, minced 
• 1/2 teaspoon balsamic vinegar 
• 1/4 teaspoon sea salt 

Homemade coconut milk yogurt: 

NOTE this takes 18-24 hours

• 2 13.5 ounce cans unsweetened coconut milk 
• 3 teaspoons unflavored gelatin 
• 2 tablespoons honey 
• 1 50-billion IU probiotic capsule or 1 dairy-free probiotic yogurt starter kit

Pasta

• 4 large zucchini 
• 1 tablespoon fresh lemon juice 
• 1 tablespoon EVOO 
• 1 1/2 teaspoons chopped oregano fresh/dried 
• 1/2 teaspoon sea salt 
• 1 cup cherry tomatoes, halved 
• 1/2 red onion, thinly sliced 

Honey-Lime Salmon Tostadas
ingredients:

• Salmon 
• 2 tablespoons fresh lime juice 
• 2 teaspoons honey 
• 1 teaspoon cumin 
• 1/2 teaspoon sea salt 
• 1/2 teaspoon chili powder 
• 1/4 teaspoon cracked black pepper 
• 1 lb salmon fillet with skin 
• 1 tablespoon coconut oil -- use EVOO if you don't have any

Toppings:

Pico:

• 3 roma tomatoes, chopped (seeds removed) 
• 1/4 cup cilantro, chopped 
• 1 jalapeño pepper, diced, seeds removed 
• 1/4 red onion finely diced 
• 1 teaspoon kosher salt or sea salt 
• 1 t fresh lime 
• 1/8 teaspoon cayenne pepper 
• pepper to taste 

shredded carrots
cabbage

Avocado sour cream: 

• 1/2 cup Cashews 
• 1 avocado
• 2 tablespoons lime juice 
• 1/2 seeded jalapeño 
• 1/2 teaspoon sea salt 
• 1/8 teaspoon cayenne pepper 

Lemon-Basil Sea Bass or white fish 
Ingredients:

• 3 zucchini--Julienned 
• 1/4 cup chopped fresh basil 
• 4 6-ounce firm white fish 
• 2 roma tomatoes, sliced into 12 slices 
• 2 lemons, sliced into 12 slices 
• 2 cloves garlic, minced 
• 3 tablespoons EVOO 
• salt and pepper 
• 4 sheets parchment papper 

Seafood, ground beef, and chicken Paella
Ingredients:

• 1 head cauliflower 
• 1 1/2 cups chicken broth 
• 1 cup clam juice 
• 2 tablespoons EVOO 
• 2 boneless, skinless chicken thighs, cubbed 
• 6 oz ground beef 
• 1 medium yellow onion, chopped 
• 2 cloves garlic, minced 
• 2 roma tomatoes, chopped
• 2 teaspoons sea salt 
• 1/4 teaspoon cracked black pepper 
• 1/4 teaspoon smoked paprika 
• 6 littleneck clams, scrubbed clean 
• 6 mussels, scrubbed clean 
• 1/2 lb shrimp, peeled and deveined 
• 1/4 cup chopped fresh parsley or dried 
• lemon wedges 

Chicken Pot Pie

I am sorry I have been absent to post! Life gets in the way sometimes!
Good news- My husband gave me my first adjustment yesterday! It made me so excited! His first table is ordered and should be here in two weeks.  You all may not be as excited as I am but, I felt it was something that needed to be shared! He is working so hard in school.  I am so proud. :)

Chicken Pot Pie

I was watching the Today Show last week and they were making chicken pot pie. It had heavy cream and a fluffy breaded topping on top.  It looked so good! That is how this recipe started :)
Here you go:


Ingredients: 

For the filling:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 large carrots, peeled and diced
• 1 cup diced mushrooms
• 2 celery stalks, chopped
• 1 cup of greens- I used spinach.  Feel free to use peas, kale, broccoli, okra or any other green vegetable 
• 1/2 of a head of cauliflower, chopped
• 3-4 cups of cooked chicken, chopped or shredded (from a roasted chicken if possible)
• 1/2 cup chicken broth
• 1/4 cup white wine
• 1 teaspoon dried thyme
• salt and freshly ground black pepper
• a pinch of Turmeric for color
• 1/2 cup coconut milk

For the topping:

• 3 cups almond flour
• 2 Tablespoons baking powder
• 1 teaspoon salt
• 1/3 cup solid coconut oil
• 2 eggs
• 1 1/4 cups cooked, mashed sweet potatoes, chilled
• 1 Tablespoon honey

directions:

To make the filling:Heat 2 tablespoon of olive oil in a large pan over medium high-heat. Add the chopped onion and mushrooms, Sauté for about 3 minutes. Throw in the carrots, celery, and cauliflower, cook for an additional 5-7 minutes.  Poor in your white wine and scrape any burnt bits off of the bottom of your pan. Poor in your broth and coconut oil and bring to a simmer. Add your chicken and cook for an additional minute. Add in your thyme, turmeric, and your salt and pepper, to taste. Stir until blended well. Remove from the heat. Cover with foil while you prep your topping.

Preheat the oven to 400 degrees F

Your guys should know by now I am NOT a fan of using a lot of almond flour but, this recipe is BOM. 

To make the topping:Combine the almond flour, baking powder, and salt in a food processor. Pulse to blend. Add the coconut oil in pieces, pulsing until the mixture is crumbly. Add the eggs, honey, and sweet potato and pulse until the mixture resembles a very soft dough. Let it sit for 5 minutes before moving to the next step.
If you are using an oven safe pan for your stove top cooking, spoon the dough on top of the chicken filling in several mounds. Other wise, put your filling mixture in a pie pan and then spoon the dough onto of your filling.  It's not necessary to cover all of the filling, but the mounds should be spread evenly. Bake for about 30-35 minutes or until the biscuits begin to brown and are cooked through. If the tops begin to get dark quickly, place a sheet of aluminum foil over the top while it finishes baking.


Yup, this is the only picture I got... a blurry picture...

Brady's reaction to this recipe- HOLY CRAP.. that was GOOD!

Happy Monday Everyone :)

Beef Stew

Beef Stew 

I love having a stew in the fall! I might be pushing it since it will be 75 degrees today. That is okay, I am in the fall spirit!

Feel free to change this recipe to what you have in your fridge. I use a cast iron skillet in this recipe.  I believe everyone should invest in a cast iron skillet and a nice Le Creuset Pot.  I know it sounds scary to cook in and clean but if you use them correct way, you will be surprised at how easy it to clean them! For this recipe I am using a 12-inch cast iron skillet.


Ingredients:

• 2 tbs evoo (extra virgin olive oil)
• 2 lbs chuck steak, cubed
• 1 medium yellow onion, chopped
• 2 garlic cloves, chopped
• 4 large carrots, peeled and cut into 1-inch pieces
• 4 celery stalks, cut into 1-inch pieces
• 2 cups mushrooms 
• 1 small butternut squash, peeled, seeded, and cut into 1-inch cubes or 3 cups sweet potatoes chopped and cut into 1-inch cubes. 
• 2 cups chicken broth (preferably homemade)
• 1/2 cup white wine 
• 1 bay leaf
• 1 sprig fresh rosemary
• 1 tsp dried oregano
• fresh ground black pepper and salt, to taste

Heat 2 tbs of oil in cast iron skillet over medium flame. Add meat to skillet and brown evenly on all sides, for approximately 12 minutes. Remove from skillet and place in your slow cooker.  

Add the onion, and garlic to your cast iron skillet. Saute for five minutes.

 Toss in carrots, mushrooms, celery, and squash (or sweet potatoes) and saute for 5-7 additional minutes. 

(next part is very important to help clean your skillet)

Poor in your white wine and scrape all the little burnt bits off of your skillet. Poor everything into your slow cooker. Wipe your cast iron skillet clean and BAM your skillet is spotless! Don't wash it.  Just make sure it is wiped clean. 

Pour broth into your slow cooker. Add oregano, salt and pepper and mix everything together in your slow cooker.  Place your rosemary and bay leaf on top of your stew.  Cook on low for 8 hours or until meat is tender.  

Happy Thursday Everyone! 

Meatloaf

The first time I made Brady eat meatloaf he was VERY skeptical... honestly I was too.

Anyways, don't be skeptical.  Just eat it! It is yummy and full of nutrients!


Meatloaf 

Ingredients:

• 1 lb ground beef
• 1 lb ground turkey 
• 1 t marjoram (if you don't have it just omit it) it does taste great with it though! 
• 2 eggs
• 1 red onion, finely diced 
• 3 garlic cloves, minced
• 1/2 T sea salt 
• 2 t ground black pepper
• 1 (6-oz) can tomato paste 
• 1 T dried basil or 1/2 fresh basil 
• 1 zucchini, finely diced 
• 2 cups spinach, finely diced

Preheat your oven to 350 degrees. 

Mix all ingredients, with your hands, in a large mixing bowl. 

Put your meat mixture into a large baking dish.

Bake for 1 hour or until the meatloaf is no longer pink inside. 

Eat with Mashed Cauliflower

Seafood Chowder

Alright, I altered this recipe a bit but it originates from Sarah Fragoso's Every Day Paleo Family Cookbook.

Seafood Chowder

• 1 T coconut oil
• 8 uncured bacon strips, chopped 
• 6 celery stalks, diced 
• 5 cups peeled and cubed sweet potatoes or butternut squash 
• 1 (13.5) can full-fat coconut milk 
• 2 2/3 cups Homemade Chicken Broth 
• Black pepper to taste 
• 1 (10-ounce) can wild-caught shrimp, shelled and deveined
• 1 bay leaf 

Heat a large soup pot over medium high heat.  Add your coconut oil and cook your onion for about 5 minutes.  Add your bacon and cook until crispy. 

Personally my next step is to drain the excess fat from my soup pot.  Along with having Celiacs my husband and I have sensitivities with too much fat.  It hurts our stomachs. I will stop there :) 

So, if you wish to leave the fat, which most paleo goers will do, great!  If you choose not too because of sensitivities I understand! Do you remember that fat does not make you fat.  Not having a deficit in your calories and carbs does. Certain fats are great for the functioning of your brain and 50% of your calories should be coming from fats for a healthy diet. So, I chose to not keep the fat in my dish. I stored it in an air tight container in the fridge to use instead of oil or butter in another recipe. 

Moving on. 

Add your celery and sweet potatoes and cook for an additional 5 minutes. 

Add your coconut milk, chicken broth, and pepper.  Bring to a simmer.

Add your bay leaf and let the soup simmer (not boil) for 20 minutes.  Use a potato masher and mash some of the sweet potatoes up to thicken your soup.  Leave some chunky.  Add the shrimp and cook until pink (about 5 minutes). Drain your clams and chop them into small pieces.  Stir them in until they are warm. 

SO GOOD 

What else could you do with this recipe?  Just get a "seafood blend" from a grocery store and add in place of shrimp and clams or what ever meat you want to put in this dish! It is amazing! 

Happy Tuesday :) 

Chicken Cobb Salad

Chicken Cobb Salad 

5-6 servings

1 yellow onion - chopped
course salt
pepper
parsley
avocado
bacon
tomato or pico
Sriracha aioli
salad greens
5 boiled eggs

Turn your slow cooker to low and place your onion in the bottom of a slow cooker.  Take your whole chicken, remove giblets.  Set your giblets aside for homemade chicken broth for your seafood chowder you are going to make. Rinse your chicken and pat dry.  Place in your slow cooker on to of the onion.  Season with course salt, pepper, and parsley.  Let cook on low for 8-10 hours  or until internal temp reaches 180 degrees.


Let it cool and serve over salad greens with avocado, hard boiled eggs, bacon, and tomato ( I personally serve mine with pico on top). Sriracha aioli is needed on top of this salad! I also added some broccoli, walnuts, and asparagus to this salad.

Leave your chicken bones in the slow cooker when you take the meat off the bones.  Follow this recipe for your chicken broth.  Making your chicken broth will set you up for an easy soup recipe for tomorrow. **Make sure to read all the way through the post to understand how to do this with a slow cooker. 

Meal Plan 10-6

Chicken Cobb Salad
Seafood Chowder
Meatloaf
Beef Stew
Salmon Cakes

1-whole chicken
1- 2-3lb chuck roast
1 lb ground turkey
1 lb ground beef
1 lb shrimp
1 can of salmon
White onion
Bacon
Celery
5 sweet potatoes
1 can Coconut milk- not at aldi
Chicken broth preferably homemade
1 10 oz can clams- not at aldi
Lettuce greens
2 Avocados
2 tomatoes
Olive oil
Sriracha sauce - not at aldi
Walnuts (optional)
Cabbage
Carrots
1 dozen eggs
Green onion
Dried dill
Red pepper flakes
2 lemons
Black pepper
1 can tomato paste
1 garlic bulb
1 red onion
Marjoram- not at aldi
Fresh basil or dried
Any fresh vegetables:
Cauliflower
Brussel Sprouts - maybe at Aldi
Broccoli
Asparagus

Chicken Brine

I am making this blog post from my phone... This should be interesting. Okay, how to brine a chicken.
Let me tell you what a brine is and does first. A brine makes a chicken juicy and tender!
Okay, on to what a brine is. A brine is a mixture of warm water, salt, olive oil and sugar. That's it. Simple.


Here is what you need for your whole chicken brine.
2/3 cup sugar ** omit the sugar for doing whole30
3/4 cup salt (large grain sea salt or kosher salt)
1/4 cup olive oil
1 big pot
1 whole chicken
Warm water

Rinse your chicken and remove giblets. Set it aside.
Combine salt and sugar and fill your pot with warm water (remember your chicken has to go in too so leave room for your chicken. Don't fill your pot too full!
Make sure your sugar and salt dissolves and then place your chicken (breast side down) in your pot.
Cover and set in the fridge for 5-12 hours.  Yes, it's like a marinade but it's not because it's called a brine :)


Once you have left it in the fridge for 5-12 hours take it out and rinse your chicken off and pat it dry.
From here out feel free to follow these instructions for butter flying and cooking your chicken. Instead of the vegetables she uses feel free to use to ones I have planned for this dish roasted broccoli, mushrooms, asparagus, and onion. Just follow her recipe and substitute where it's needed. 

I personally enjoy just salt, pepper, and parsley on my whole roasted chickens but I am leaving this one up to you guys! Let me know how you seasoned your vegetables and chicken and how it worked out :) 

Tomorrow I will have left over chicken and make a cobb salad with home made Sriricha aioli, egg, bacon, avocado, tomato, and lettuce.  Mmmmm! 


Happy Friday everyone! 

Meatballs

So you already have your meatballs cooked hopefully from this past weekend.  If you feel like they aren't going to last until today a good idea is to put them in the freezer until you are ready to eat them.  I have been eating these through out the week so we have the perfect amount for tonights dinner.  Serve this with carrot fries and roasted asparagus.

How to roast your carrot fries:
Pre-heat your oven to 425 degrees.  Toss your carrots with 1 T olive oil, salt and pepper. ** salt and pepper to taste.

Place on a greased backing sheet and cook for 25-30 minutes or until the carrots are soft and browned.  (no one likes under cooked carrots).  When you have 12 minutes left sprinkle some olive oil, salt, garlic, and pepper on your asparagus. Toss until coated and place on a baking sheet. Place in the oven with your carrots for the remainder of 12 minutes.

Either dip your carrots in your paleo mexi-ranch or some italian dressing :) mmm
Everything tastes good in mexi-ranch!
Sorry no pictures...


BUT I do have this adorable picture of my niece that I took this morning!

Happy Thursday all :) 

Make sure and have your chicken thawed for tomorrow so you can brine it in the a.m.

Italian Chicken

Work Out of the Day

• 10/2
• Deficit Deadlift : 1 Rep Max
• Sumo Deadlift 8-8-8
• Then:
• Complete as many rounds as possible in 10 mins of:
• 5 Snatch Grip Deadlifts, 185/135 lbs
• 3 Muscle-ups
• 5 Box Jumps, 24 in
• Buyout
• 200 band leg curls

Italian Chicken 

• 4  chicken breast
• 1 cup Cauliflower 
• 1 cup Broccoli 
• 1 Onion chopped
• 2 T Italian Seasoning ** or to taste
• Salt to taste 
• Pepper to taste
• 1 Lemon (optional) 
• 1 T Coconut Oil, EVOO, or Ghee 
• 1 cup zucchini 

• Pre-heat oven to 350 degrees.  
• Spray an oven safe pan with olive oil or coconut oil spray. 
•  Place your chicken breasts, broccoli, onion, cauliflower, zucchini, and mushrooms in the pan. 
•  Drizzle everything with Coconut oil or EVOO. And then sprinkle your italian seasoning, salt, and pepper over everything (probably around 2 T of italian seasoning and a sprinkle of salt and pepper). Slice your lemons and place on top of the chicken.
• Tightly cover with foil.  
• Bake for 40-45 minutes or until chicken is no longer pink in the center or reaches a temp of 180 degrees. 

 This is something my husband can throw in the oven when I am not around to help him.  So, needless to say this is a very simple easy meal :) Filled with a lot of nutrients! Bake a sweet potato and have it with. That sounds mighty good!I will probably warm up some roasted garlic to put on the chicken too.  It is optional but would probably be uh-mazing with this chicken!

**I make this in the morning so if I am running late Brady doesn't have to put anything together he can just take it straight from the fridge and place it in the oven**

That is all I have today! Sometimes a one pan meal is the way to go! Easy easy. 

Pork Tenderloin

Pork Tenderloin

This recipe is one that I use over and over and is great! Click on the link above and follow the directions.  If you don't have a few of the spices don't worry about it! Just use what you have :)

Roasted Carrots

1 T coconut oil

1 bag of carrots 

sea salt to taste 

black pepper to taste

Your oven will be already preheated to 450 degrees with the pork. 

Toss your carrots in coconut oil, salt, and pepper.  Spray a cooking sheet with coconut oil and place your carrots on the sheet. Cook for 25-30 minutes or until they look like the picture below.

Fancy Pear Salad 

Mixed Salad Greens 

1 pear diced

1/2 red onion thinly sliced 

EVOO

Balsamic Vinegar

Black pepper to taste

Pecans or walnuts (optional)

Toss greens, pear, and onion together.  Drizzle with EVOO and balsamic vinegar. Top with crushed pecans or walnuts. 

Short post today.  Enjoy :) 

Pot Roast with Mashed Cauliflower

This mornings work out! 

9/30

Bench Press with bands

6×3 at 40% 1RM

Inverted Rows

3 x Maximum reps possible

Then:

21-15-9 reps, for time of:

Handstand Push-up

Ring Dip

Push-up

Then:

Double Kettlebell Presses

4×10

Standing Triceps Presses

4×20

I hope I am posting this soon enough so everyone can prepare and cook their roast. 

Pot Roast

Seasoning

1 bag of carrots

1 yellow onion chopped

1 box of mushrooms chopped/sliced

3ish lb Beef Roast

1/2 cup chicken broth

1/2 cup white/red wine

Heat a cast iron skillet OR regular skillet over medium high heat. Take your seasoning that you made yesterday and rub it all over your roast. 

 Then, sear all sides of your roast in your hot pan. (it is okay if some of the rub sticks to the pan)

While your roast is searing chop your onion and mushrooms.

When you are done set your roast aside on a plate.

Add one tablespoon of olive oil to your hot skillet. Then, toss in your onions and cook for 5 minutes. Add your mushrooms and cook for an additional 3 minutes.  

  

 Then add 1/2 cup of chicken broth and half a cup of red or white cooking wine and scrape the spices and bits off of your skillet.  

Get out your slow cooker and turn it to low. Put your carrots in the bottom and then poor your mushroom, onion, chicken broth, and wine mixture on top of the carrots.  

 Place your roast on top of the other ingredients in your slow cooker and cook on low for 7-10 hours or until tender.

 

Serve with your Mashed Cauliflower that you made yesterday.

What an awesome fall meal!

Happy Monday Everyone!!! 

Preparation for the week

The chiefs won! 4-0!

I spent $70 at Aldi... I was not happy about this :( I came home and realized I bought double of some things I already had! Bummer.... good news... we need to get more calories/carbs/nutrients in our daily intake anyways! Trying to look on the bright side but I usually try to spend around $50.

So, Here is my prep and what I made to make my week easier.

Meatballs 

These meatballs are from Sarah Fragoso's Everyday Paleo cookbook. Check out her blog. It rocks.
Okay so here is the recipe:

• 2 zucchinis
• 1 sweet potato
• 4 cups fresh whole-leaf spinach
• 3 roasted red peppers (make them yourself) 
• 2 cloves of garlic 
• 1 yellow onion
• 1 lb ground turkey
• 1 lb ground beef
• 2 eggs
• sea salt and black pepper to taste

Preheat your oven to 375 degrees

Grate your zucchini and sweet potato and put in a large mixing bowl. This is how I chop things for my meatballs. The Vitamix! 

Put 2 chopped zucchini and your 2 garlic cloves in your vitamix and add water.  Don't pack it in there... 

Blend on speed 4 for a few seconds drain with a strainer and move it to a bowl large bowl. Repeat with your onion, sweet potato, roasted peppers, and spinach. 

It should look like this- 

Add your remaining ingredients and mix with your hands. 

Form into small balls. About the size of a golf ball or a bit bigger. 

Place in a deep oven safe dish. Tightly cover with foil and bake at 375 degrees for 40-45 minutes. 

Let sit 10 minutes before taking the foil off. 

Italian Seasoning: 

2 T dried basil

2 T dried oregano

2 T dried rosemary 

2 T dried marjoram 

2 T dried thyme 

2 T red pepper flakes

Mix all ingredients and store in an air tight container.

Mashed Cauliflower

Click on the heading and scroll down to where it says mashed cauliflower

Pot Roast Seasoning

1 1/4 T paprika 

1 T salt

1 t garlic powder 

1/2 t ground black pepper 

1/2 teaspoon onion powder 

1/2 t dried oregano

1/2 t dried thyme

Veggie Chopping time! 

Paleo Mexi-Ranch 

• 1/2 cup Mayo 
• 1 t dill
• 1/2 t parsley
• 1/4 t minced garlic 
• 2 T HOT salsa 
• 2 T whole fat coconut milk

Mix ingredients gently together and serve.

Well, there you go! Everything I prepared for the week. 

Meal plan 9-29

Happy Sunday morning everyone :) This was the WOD that our gym completed yesterday.

9/28

Team Chief

Complete as many rounds as possible in 10 three minutes rounds of:

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Work in teams of 2 alternating rounds
For each cycle restart the AMRAP

If you would like to see what this looks like.  Watch this. 

Buy Out: 

100 sit ups 

Here is the Meal Plan for this week:

Monday- Pot Roast with mashed cauliflower
Tuesday- Pork Loin with roasted carrots and pear salad
Wednesday- Italian Chicken with roasted sweet potatoes
Thursday- Garden Fresh meatballs with Paleo mexi-ranch and carrot fries
Friday- Whole Brined Chicken **Not whole30 approved!!** with roasted broccoli, mushrooms, asparagus, and onion.

Grocery List: 

• Beef Roast- 3 lbs
• Whole Chicken - 1
• Chicken Broth OR hopefully you have some in your freezer that is homemade :)
• White or Red cooking whine- 1 bottle
• Pork loin-1
• Chicken Breast- 4
• Ground Beef- 1 lbs
• Ground Turkey- 1- 1 1/2 lbs
• Cauliflower- 2 heads
• Broccoli- 2 heads
• Carrots- 3 bags of baby carrots or 3 bags of whole carrots
• Sweet Potatoes- 6
• Salad Greens
• Olive Oil - 2 cups
• Pears-1
• Mushrooms- 2 packages
• Asparagus- 2 bunches
• Yellow Onion- 1 bag or 3-5 onions
• Avocado- 3 not ripe *will use on saturday for lunch*
• Tomatoes- 3
• Cabbage- 1 head green or red
• Sugar *Raw if possible*- 1 small box
• Fresh Spinach- 1 bag
• Zuchinni- 6
• Red Peppers- 3
• Garlic- 2 bulbs
• Eggs- 1 dozen
• Whole Fat Coconut Milk- 1 can
• Extra virgin olive oil- 1 bottle
• Balsamic vinegar- 1 bottle
• Red Onion- 1-2
• Walnuts- 1 small bag
• Dried cranberries or raisins- 1 small box/bag
• 1 package of italian seasoning ** feel free to buy a package or make your own** I will make my own.

Spices-

• Paprika
• Salt
• Garlic Powder
• Black Pepper
• Onion Powder
• Cayenne pepper
• Dried Oregano
• Dried Thyme
• Parsley
• Basil
• Marjoram
• Oregano
• Rosemary

Things I will prepare today so this weeks plan is easy. 

I will wash and chop my broccoli, cauliflower, mushrooms, whole carrots, salad greens, yellow onion, zucchini, and slice my cabbage.

I will make the garden fresh meatballs, mashed cauliflower, paleo mexi-ranch, Pot roast rub, and italian seasoning today too. 

Sunday's are a day where I cook a lot! We will have chicken wings for the football game today. 

Go Chiefs! And with that, most likely roasted cauliflower, zucchini, and sweet potatoes. 

Well, that sure sounds like an overwhelming Sunday but I hope I can make it as simple as possible in my next few posts... after grocery shopping, prep, and finally cooking.

Fish Tacos

My Hamstrings hate me right now from the last two work outs.  They are so sore and I LOVE that! I am sure I look funny though with the way I am walking...

Okay, you know me, straight to the point. Plus, I don't have anything else to say :)
Another fast, easy meal. I prepped by making my pico on Sunday so it was easy to put together. Next Sunday I will write a post of what I make ahead of time to make for an easy week.

Pico
4-5 servings

• 3 Roma tomatoes, chopped (seeds removed)
• 1/4 c cilantro, chopped
• 1 jalapeno pepper, finely diced (seeds removed)
• 1/4 green onion (feel free to use red but I had green from chicken salad)
• 1 t Kosher salt
• 1 t fresh lime juice
• 2 avocados diced (optional)

Fish Tacos 
4 servings

• 1 lb white fish (about 6 filets) ** I used flounder... it was awesome and it was $4 at Aldi for wild caught flounder. 
• 1 head of cabbage sliced 
• sea salt - to taste 
• pepper- to taste
• 1 head of lettuce or romaine hearts 
• Pico (see recipe above)
• 1/2 T coconut oil (or EVOO).

Aioli 
6 servings

• 1/2 mayo
• 2 T sriracha sauce 
• 1 t honey (optional)

Heat coconut oil in a medium size skillet over medium high heat.

Pat your filets dry and season your filets with salt and pepper. 

Place your filets in the preheated skillet 

Fry on both sides for about 2-4 minutes or so per side. 

Slice your cabbage 

In a separate bowl combine 1/2 cup mayo and 2 T of sriracha sauce. Mix well. 

Take a lettuce leaf or romaine leaf and put a filet, pico, and cabbage inside and drizzle with the mayo and sriracha aioli. Done. Fish Tacos. :)

Nutrition Info 4 servings: 

Fish Tacos 

33g Carbs

33 g Fat 

105g protein

870 calories 

Nutrition Info for 6 servings:

Aioli 

 974 calories

100g fat 

Per serving fish tacos with Aioli 

379 calories 

33g Carbs 

24g fat

26g Protein

Don't want to make the Aioli?! Just use Sriracha or, red hot hot sauce by itself. Just make sure the ingredients are JUST vinegar and cayenne no additives or preservatives...

Happy Wednesday Everyone!