Tomato Soup

So it has been stormy here in Kansas this evening so I thought I would post a recipe for tomato soup :)

Usually tomato soup is made with heavy cream but not this one! BUT it is still creamy and delicious and doesn't hurt my husbands stomach!

WOD

Back Squat (High Bar)
2-2-2-2-2-2-2-2

Squat Clean
6×2 at 70% 1RM

Then:

5 rounds for time of:
50 Double Unders
10 Sumo Deadlifts, 225/155 lbs
15 Kettlebell Swing (Russian)s, 32/24 kgs

**Both of these recipes come from Sarah Fargoso's book Everyday Paleo Family cookbook

Tomato Soup

1 yellow onion
1 t minced garlic
5 cups diced tomatoes (peel them first) OR 2 cans diced tomatoes (16 oz each)
1 (13.5 oz) can full-fat coconut milk
1 t sea salt (don't use if you are using canned tomatoes)
1 t black pepper
1 T coconut oil

Heat coconut oil in a soup pot over medium high heat.  Dice your onion and heat until onions start to caramelize.  Add your garlic and cook an additional minute.

Add the diced tomatoes and cook for 10 minutes stirring often.
Add the coconut milk, salt, and pepper, and heat until simmer.
Pour your mixture into a vitamix or blender and blend until smooth.

I know, not the most amazing picture but oh my goodness. SO good!!!

Eat it with this chicken and you will be in comfort heaven! 

Again sorry for the bad pictures but this was so good! 

Greek Chicken 

1 whole chicken

1 lemon cut in half

sea salt 

olive oil

dried parsley 

pepper 

1-2 garlic bulbs 

Preheat oven to 400 degrees.

Remove giblets from your chicken.  Rinse and pat it dry with paper towels.  Put the lemon halves in the chicken cavity.  Lather your chicken with salt, pepper, and parsley. Place in a roasting pan (or if you don't have money to buy a roasting pan put it on a cookie sheet, with a rack on top ** see picture for reference). 

Bake for 30 minutes at 400 degrees.  Cut the tops off of your garlic and drizzle with olive oil.  Put on the rack with your chicken and bake for an additional 30-45 minutes or until internal temp reaches 190 degrees.  Remove from your oven and tent with foil for 10-15 minutes.  

Meal Plan 8-2

This past week was such an awesome week but I wasn't able to post a lot of what I did!
I got to spend an awesome weekend with the children I help with. They are so wonderful and we got to  do so many special things! We went to a sporting kc game and the kids got many things signed by the players and then off to the lake we went!

Brady is still on break so we have been biking and going to the lake and having so much fun!

Here are a few pictures-

Sporting Kc Game

The kids were so fortunate and got to walk on the field with the players for the national anthem! How awesome is that?!

This is my husband jumping my rope wake boarding.  He is a stud.

The kids, Brady, and I tubing!


This is the meal plan for the week (yes I know it is Wednesday).  I am sure everyone will understand since it was a Holiday Weekend right!? :)

Meatloaf w/ Broccoli and mashed Cauliflower

Pork Tenderloin w/ Roasted sweet potatoes and Asparagus

Seafood chowder-- I know, I have had this on here for the last few weeks but I still haven't needed to make it with all the other food I have prepared! 

Slow cooker Short Ribs w/ roasted zucchini, asparagus, onion, and mushrooms.

Have a wonderful day! Happy Wednesday!

Dry Rub Burgers

1 ½ tbsp chili powder

2 ½ tsp paprika

1 tsp cumin

1/4 tsp cayenne pepper

1/4 tsp ground white pepper

1/4 tsp garlic powder

1/4 tsp basil

1 lb ground beef 

Form your ground beef into burgers.  Combine your spices and rub the mixture into your burgers.  

Either cook on the grill or broil your burgers.
Serve with broiled zucchini, asparagus, onion, and mushrooms.  

How to roast your veggies

Turn oven to broil or 400 degrees. While your oven is preheating chop your vegetables into bit size pieces.  

Place your vegetables in a bowl and toss with one tablespoon of olive oil and a sprinkle of sea salt and garlic powder. 

Place in the oven to cook for 10 minutes or until vegetables are tender but not over cooked.

Crossfit i35

My triceps hate me right now.  I can't even imagine how I will feel tomorrow! :)

Don't worry, I will give you all an update!!!

Enjoy!

We did not make it to the Lawrence trails this afternoon but we did get to take our lovely dogs to the dog park! They loved it :) 

Happy Wednesday

Blackened Chicken Wings

My husband and I LOVE chicken wings.  

30 minutes and dinner can be on the table :) 

Crossfit WOD KILLER

I did 10 rounds in 20 minutes with 60 pounds.  I see that as a win!

Chicken Wings

2 lbs chicken wings
1 Tablespoon EVOO
1 teaspoon sea salt
3/4 teaspoon paprika
1/2 teaspoon fresh cracked pepper
1/4 teaspoon chili
1/4 teaspoon cayenne pepper
1/4 teaspoon cumin
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon garlic powder

Preheat your oven to 425 degrees. Combine spices and EVOO.  Put chicken wings in a bowl and toss them with the "paste" you have made.
Line baking sheet with aluminum foil and place chicken wings on your baking sheet.
** I place a rack on top of the lined baking sheet so the wings get a bit crispier. Do not over crowd your chicken or it won't get crispy.
Bake for 30 minutes turning over at halfway point.
After they are done cooking I turn my oven to high broil and stick the wings under the broiler for 5-7 minutes or until the skin is crispy!

Enjoy with "no potato salad" and roasted asparagus.

This is my husband and I at the Shawnee Mission Park Mountain Bike Trails. 

It was around 95 degrees but it was a bit less horrendously hot back in the woods. 

Tomorrow we will be venturing to the river trails in Lawrence, KS! Always a blast! 

Happy Tuesday!!

Pulled Pork

So it is 97 degrees here in Kansas... summer finally decided to show up.....a bit late!

WOW! If you are wanting a yummy summer meal here you go!
This is from Sarah Fragoso's Everyday Paleo Family Cookbook buy it!

Pulled Pork

1 onion
1 pork shoulder or butt (I had pork shoulder steaks -worked fine)
Amount can vary... I used 2.5 lbs

Dry rub
1 1/2 tablespoons chili powder
1/2 teaspoon ground coriander
1 teaspoons ground cumin
1 teaspoons onion powder
 1/2 tablespoon dried parsley
1 teaspoons sea salt

Dice your onion and place in the bottom of your slow cooker.
Combine spices and rub into the pork.  Place your pork in your slow cooker and cook on high for 3-4 hours.  Turn your slow cooker down to low and cook for an additional 2 hours or until your pork falls apart.

What to have with it 

Homemade barbecue sauce 

Roasted Zucchini and Sweet Potato

"No Potato" Salad

Looking to make homemade mayo? Click here

Sarah suggests you make quite a few things ahead of time and I agree.  I made my mayo, ranch, bbq sauce, and boiled eggs on Sunday. I also chopped most of my veggies for easy meal prep. 

Happy Monday Everyone! 

Meal Plan 8-26

This is the meal plan for the week

Meatloaf
Seafood Chowder
Dry Rub Burgers
Blackened Chicken Wings
Pulled Pork

Shopping List

I know this shopping list may look big but once you build your spice selection I think you will see you will mostly be buying meat and vegetables.

This is my beautiful Sadie :) 

Get ready for some yummy food this week! Remember, if you don't plan you are planning to fail.  

Make sure to take your time and have everything ready for the week for your meals. 

Carne Asada

This recipe comes straight from the Paleo Cupboard 

http://www.paleocupboard.com/carne-asada.html

I love carne asada but the marinade we used to use was full of high fructose syrup and other ingredients I can't pronounce like most marinades from a store.  This was fresh and delicious!  We didn't have any charcoal for the grill so I cooked it inside. It was still delicious but I am sure it would have been amazing on the grill because that is how I imagined it! I did not use the coconut aminos.   I know, shame.  But they don't have it at Aldi! There fore I omit it in the recipe. I am sure it is delicious though! 

We love having onion with our carne asada so that is something I always add in.  Drizzle some olive oil in a pan and heat over medium high flame.  Add in onion and cook for 10 minutes or until tender.  Stir occasionally.  

 Oh yeah remember that hummus I made earlier?!  

Works fabulous as a "refried bean" substitute. You are welcome ;)

Garnishes- 

avocado

guacamole

salsa

shredded cabbage 

lettuce