Recipes

Ever wondered what you can eat and not suck at CrossFit? The following are recipes written by folks that have out-run and out-burpeed panthers and bears, surviving to bring you delicious Paleo treats...

Sausage & Kale Stuffed Mini Paleo Peppers

by on Mon, Jan 06 2014 21:12:57

I made these for the Sandia CrossFit holiday after-party potluck last Friday, and if you didn't get one, you missed out! They only lasted about 2 minutes. (Apparently CrossFitters can EAT. Who knew...)

I found the recipe for these on the PRIME pursuit and I was exceptionally happy with how they turned out! Perfect for a potluck, game day or even to make on a sunday for little snacks to pack throughout the week!

Ingredients:

  • 24 baby sweet peppers
  • 2 Tbsp olive oil
  • 1/2 cup chopped onion
  • 1 lb italian sausage (I used spiceayyyy)
  • 4 cups finely chopped kale
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • juice from 1/2 lemon
  • 2 eggs

Start by heating the olive oil in a large pan until hot. Add the onion and sausage and saute until cooked. I used a potato masher to break up the sausage periodically.

While I was waiting for the sausage to cook, I chopped the kale. I suggest working in smaller manageable batches.

Now that the sausage is cooked and the kale is chopped, add the kale, garlic powder, oregano, salt and lemon juice.

Stir until the kale is wilted, then take the pan off the heat to let the filling cool.

Now you have to wait to add the egg and stuff the peppers, because you don't want to just end up with scrambled eggs! While the filling cools, you can work on the peppers. Clean them well, cut off the tops and use a spoon to remove the seeds and ribs. This would also be the perfect opportunity to preheat your oven to 400 degrees F.

Once your filling is cooled enough to not cook your eggs, add them and mix together.

Stuff the mixture into each individual pepper. Using your hands works best.

Now throw them into the oven for 15 minutes, and finish them under the broiler for a few minutes to brown the skin.

Delicious! These definitely feel like a cheat or splurge... But they're not!

Happy paleo eating!

 

Creamy Tomato Spaghetti Squash with Chicken Sausage

by on Tue, Apr 30 2013 14:28:11

SpaghettiSquash6

So this is a recipe I tried a while back when I was still trying to decide if I could handle this whole paleo challenge. I absolutely love pasta and creamy sauces, so I figured if this recipe came out anything like I wanted it to, then I could totally handle eating paleo. Well, luckily it turned out to be completely delicious and I am now a whole month into the paleo challenge (you too)!

You've probably already been experiementing with spaghetti squash recipes, so I hope you give this one a try as well. It's delicious and easy and totally worth it!

Ingredients:

  • 1 spaghetti squash
  • 1 cup full-fat canned coconut milk (the original recipe called for 1/2 cup, but I wanted mine to be extra saucy!)
  • 1 cup marinara sauce (same as above)
  • 2 links of uncooked chicken sausage, cut into chunks or crumbled (check ingredients for paleo-ness)
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried tarragon
  • 1/2 bunch fresh spinach, stems removed
  • salt & pepper to taste

Adapted from PaleOMG.

Start by preheating the oven to 425°F and splitting your spaghetti squash in half lengthwise (use those muscles SCF gave you!). Scrape out the cavity like you would a pumpkin. Coat a pan lightly with olive oil and place the squash halves cut side down on the pan.

SpaghettiSquash1

Bake for about 25-30 min, until the skin is no longer solid when poked with your finger. Set aside to cool.

In the meantime, start your sauce by adding the coconut milk and tomato sauce to a large saucepan.

SpaghettiSquash2

Bring to a simmer for about 4 minutes, then add your sausage chunks and spices.

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Simmer for a few more minutes, stirring gently. Add the spinach, submerge and simmer for about 4 more minutes – until sausage is cooked through and spinach is wilted.

SpaghettiSquash4

By now, your squash should be cool enough to handle. Take a fork and gently scrape the squash, releasing the strands. Once you have completed that for both squash halves, place it directly into the saucepan.

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Stir, and heat until squash is heated through again.

SpaghettiSquash6

You’re ready to serve! We got four good-sized servings out of this recipe - enough for delicious leftovers for the next day.

Happy paleo eating!

Paleo "Candy" Bars

by on Wed, Apr 24 2013 17:03:56

Okay, so this recipe definitely includes some of the ingredients on our "in moderation" list, but we're half-way through the challenge and I think we deserve a treat! Also, this week has definitely been the hardest for me (not sure if it is just timing or coming down with a cold), so having little treats like this to distract me kept me from driving to Flying Star and devouring a huge piece of chocolate cake.

What's nice about this recipe is it tastes about as close as you can get to a cheat without actually being a cheat - that is if you control your intake and it's rich enough that just a bit should satisfy your sweet tooth!

I got this recipe from FitViews. She calls them paleo energy bars, but I thought calling them candy bars would be more satisfying :)

Ingredients:

  • 1 cup whole raw unsalted almonds
  • 12 to 14 Medjool dates, de-pitted (may need more if mixture comes out too crumbly)
  • 1/2 of a dark chocolate bar - at least 88%
  • 1/4 cup raw pumpkin seeds (I accidentally bought dry roasted - not a big deal, but try to get unsalted)

Start by grinding up your almonds, chocolate and dates separately in a food processor. You might be able to process them together, but the consistency might be off because they are all different textures. I just did the almonds and chocolate until they were crumbly, and the dates until they formed a ball.

Place the ground almonds, chocolate and dates in a bowl along with your whole pumpkin seeds.

Now it's time to mix! The best way (though not the cleanest) is to use your hands. If you have a really good mixer, that might work better. Mix until well combined, and there are few loose pieces in the bottom if the bowl.

If it is still too crumbly, now would be the time to add some more processed dates. They are your glue!

Once you have gotten the consistency you like, press the mixture into a lined pan 9" x 9" pan (I doubled the recipe and used a 9" x 13" pan).

Place the pan into the fridge for about an hour - until chilled through - then remove, and cut into rectangles.

They can be packaged up and stored in the fridge for up to a month, so they will be ready for when you have a craving!

Happy paleo eating!

Paleo Lasagna

by on Mon, Apr 15 2013 22:17:00

Paleo Lasagna

I had been toying with the idea of making a paleo lasagna for a while when Maida challenged me on Facebook to do it for real. Challenge accepted!

Often, I will directly take a recipe from something I find online and just recreate it with minor adjustments (I always credit my source). This time, I am proud to say that this is all mine! It took me a while to explore a few recipes that seemed to have pros and cons, then take all of the good ideas from each recipe and discard the bad ones. I was pretty nervous to see how it would come out, but I just made it and... It. Was. Amazing. I know that's braggy, but I don't care. For tonight, at least, I am a genius.

Ingredients:

Paleo Ricotta (This IS a borrowed recipe. It is not required, but definitely recommended!):

  • 2 cups fresh cauliflower florets
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp pepper
  • 1 tsp apple cider vinegar
  • 1 Tbsp nutritional yeast (again, optional but totally recommended - and a great sub for cheese in any recipe!)
  • 1 egg

Lasagna:

  • 2 medium sized zucchini, peeled (more depending on additional thickness of noodles)
  • 1 lb spicy italian sausage (check ingredients for paleoness)
  • 1/2 large onion, chopped
  • 1 cup mushrooms, chopped
  • 1 - 26 oz jar marinara (check ingredients for paleoness)
  • 1 cup fresh spinach

I prepared the ricotta and zucchini noodles the night before I made this recipe. You don't have to do it this way, but it was really helpful, and the earlier you cut your noodles and allow the moisture to drain, the better.

Start by slicing your zucchini noodles to your desired thickness. I wanted them really thin, so I used a mandolin on the thinnest setting possible.

Paleo Lasagna

Place your noodles between layers of paper towels or cheesecloth to absorb as much moisture as possible. This will prevent the lasagna from getting to runny.

Paleo Lasagna

Overnight was perfect for me. I wouldn't do longer, but less would be fine. Another option when in a hurry is to place them in an oven at 350°F for 10-15 min. 

While I was doing that, I was boiling the cauliflower until tender.

Paleo Lasagna

When done, drain and let cool for a bit, then gently squeeze out extra moisture from boiling. Place in a blender or food processor with the garlic powder, salt, pepper, vinegar and nutritional yeast.

Paleo Lasagna

Blend until smooth, stopping to scrape the sides at least once.

Paleo Lasagna

I stored in the fridge overnight and added the egg before assembling the lasagna.

Paleo Lasagna

When you're ready to assemble and bake the lasagna, preheat your oven to 450°F and throw your sausage and onion in a pan to cook. I used a potato masher to break up the sausage. With a few minutes to go, I added the mushrooms.

Paleo Lasagna

Now it's time to assemble! Start by spreading a layer of marinara on the bottom of your pan (I used 9" x 13").

Paleo Lasagna

Next, add a layer of half your meat mixture, then sprinkle on half the spinach and some ricotta.

Paleo Lasagna

Add marinara sauce on top and another layer of noodles, then repeat the meat/spinach/ricotta step again. Top that with another layer of sauce and zucchini, then a final layer of sauce and ricotta.

Paleo Lasagna

Just to sum that up, here is the order:

  • sauce
  • noodles
  • meat
  • spinach
  • ricotta
  • sauce
  • noodles
  • meat
  • spinach
  • ricotta
  • sauce
  • noodles
  • sauce
  • ricotta

It's really not that important, I'm just OCD. Also, do as many layers as you want.

When you have it completely assembled, put the pan in the oven for 25-35 minutes, or until cooked through. Thicker noodles will need a bit more time than thinner ones.

Get yourself as large of a serving as possible so you won't have to get up for seconds, because you're guaranteed to want some! I made this for myself, my zucchini-hating boyfriend, and both of our mothers. We were all so impressed at how well it tasted and how close to lasagna it was. And let me tell you... I was a little iffy on the paleo ricotta, but as soon as I tasted it I was totally surprised! It tasted just like ricotta, and the texture was unmistakable.

Paleo Lasagna

You better make this, and I better see pictures on the group wall. If not you are so missing out.

Also, this is proof that I will take your suggestions into account. Keep giving me wonderful ideas!

Until next time... Happy paleo eating!

Paleo Mayo

by on Sat, Apr 13 2013 12:58:00

Paleo Mayo

Store-bought mayo is far from paleo. I managed to find one that was hiding in the back of my fridge and survived the paleo challenge onset refrigerator cleanse. Curious, I took a look at the ingredients list. I'm not sure exactly what I expected, but I definitely didn't expect it to be as bad as it was...

Store-bought Mayo

Water, soybean oil, modified starch (corn, potato), eggs, sugar, salt, vinegar, lemon juice, sorbic acid and calcium disodium edta (used to preserve quality), natural flavor, vitamin e.

**ingredient not in mayonnaise

Considering that the following recipe uses only FIVE ingredients that are unarguably whole, the ingredients on the back of this jar seem pretty outrageous. I even heard that the so-called "olive oil" mayos use soybean oil primarily and the olive oil just so happens to be included. 

All-in-all this is surprisingly easy, but it does require a good amount of patience... SO WORTH IT. You can use either a blender, a food processor or if you want to turn this recipe into a WOD you can hand whisk it! I used a blender ;)

Ingredients:

  • 1 egg or two egg yolks
  • 2 Tbsp lemon juice
  • 1/4 tsp mustard powder
  • 1/4 tsp sea salt
  • 1 cup paleo approved oil or fat (light olive oil and macadamia oil are best options, bacon fat... mmmmm - baconnaise, EVOO is apparently bitter and too strong)

Start by adding your egg or egg yolks to the blender with the lemon juice. LET IT SIT for 30-60 min until they both reach room temperature. This will make the mayo more likely to emulsify properly and less likely to separate.

Paleo Mayo

Once your patience has been completely used up, add the mustard powder, salt and a small drizzle of the oil - between 1/8 and 1/4 cup. Give it about a 30 second whirl in the blender on low until frothy.

Paleo Mayo

Okay, now comes the true test of patience. Turn the blender on low and SLOWLY drizzle in the oil while the blender is running. This should take at least 3 minutes to drizzle in all of the oil. I would say to keep the stream of oil smaller than the width of spaghetti.

I must be honest... I was starting to get very discouraged at about 2 minutes and 30 seconds. It seemed like nothing had changed! All of a sudden, I could literally hear the difference. It no longer sounded gurgly and liquid, it now sounded whirry and thickened and smooth. I know that's not exactly the most specific description, but you'll know it when you hear it.

Paleo Mayo

Refrain from dumping any remaining oil in, and continue drizzling it in as you have been. When all your oil is gone, stop the blender, and your mayo should look like this:

Paleo Mayo

Pour it into a storage container and take pretty pictures of it.

(Don't worry if it is thinner than you expected - it will thicken in the refrigerator.)

Paleo Mayo

Let it chill for at least an hour before serving. Mine wasn't completely set until a few hours later.

Paleo Mayo

Here are some tips and facts about homemade mayo:

  • The oil determines thickness - seems counter-intuitive but more oil=thicker mayo.
  • If you are hand-whisking, do not use a metal bowl.
  • You can use apple cider vinegar instead of lemon juice.
  • The expiration date on your egg carton is the expiration date for your mayo - make a note on your container!
  • Even if your mayo "breaks" place it in the fridge and it will still be usable for dressings, tuna/chicken salad mix-ins and even drizzled on some grilled meat.

Have fun using this in SO MANY WAYS. Tuna and chicken salads, creamy salad dressing, on BLT lettuce wraps (Xochi), aioli (Hannah), etc.

Let me know how you like it!

FYI - paleo lasagna coming soon as requested by Maida. If you have requests/suggestions, I really will take them into account!

Until next time - happy paleo eating!

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