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 

Paleo Hummus

So excited to share this recipe.  It originates from Sarah Fargoso's book Everyday Paleo Family Cookbook.  I wish I could take credit for it because it is so awesome!!!

I have altered the recipe a bit to make it to where I can eat it (original recipe calls for almond butter). Use almond butter if you wish but I know it is super amazing with pecan butter!!!


Hummus

4 cups- cauliflower
2 T- pecan butter
1/4 cup - EVOO
1-2 garlic cloves
1 t- ground cumin
1/2 t- paprika
1/8 t- cayenne pepper
1/2 t- sea salt

4 cups is about the size of one medium cauliflower head.

Steam your cauliflower and garlic until cauliflower is tender ( 10 minutes for so). 

While your cauliflower is steaming toast your pecans (enough to fill a small pan) until fragrant 4-6 minutes.  Place your pecans in a food processor and blend until it starts to liquify.  

Place your cauliflower and garlic in a food processor or a nifty vitamix!  (My vitamix gets to make its debut today in this recipe!) 

Combine all ingredients in the food processor and blend until smooth.  

Topping 

1 roasted bell pepper 

1/2 t- red pepper flakes 

1 t- EVOO

Blend in a food processor  and place on top of your hummus! 

Happy Wednesday :)

Chicken "tortilla" Soup

Chicken Tortilla Soup 

3 T- EVOO 

6- garlic cloves minced 

2 T- fresh cilantro

1 cup fresh onion puree (1-2 peeled yellow onions pureed in blender) 

20 ounces canned tomato puree (2- 12 oz cans of diced tomatoes pureed in blender) 

1/4 cups of water 

1 T- cumin powder 

2 t- chili powder

2- bay leaves 

2 quarts of chicken broth (8 cups) 

1 t- of salt (do not add if using store-bought chicken broth)

1 1/2 T- raw sugar (optional)

1/2 t- cayenne pepper 

2 cooked shredded chicken breasts OR left over chicken from whole chicken

Heat olive oil in a dutch oven over medium high heat. 

Toss in the minced garlic and cilantro for 1 minute.  

Add the onion puree and tomato puree. 

Cook for 5 more minutes.  Add cumin, chili powder, salt and bay leaves to the pot. 

Stir that in and bring to a simmer.  Add cooked chicken, chicken broth, raw sugar (optional), and cayenne.  Let it come to a simmer and cook for an additional 20 minutes.  

Remove the bay leaves and serve. 

I put mine in a crockpot so it would be warm when my husband came home from school! 

YUM!  We added some hot sauce in and of course my husband had to add some cooked corn tortillas in!

Happy Tuesday Everyone!