Perfectly Tender Chicken Tenderloins

This is a favorite go-to protein source of mine that is transportable and so easy to do you should just slap yourself.  I have no idea why.  But you should.

Ingredients:

2 lbs Chicken Tenderloins
Paprika
Garlic Powder
Cracked Black Pepper
Cayenne Pepper


Method:

Pre-heat the oven to 325 degrees  (163 degrees C)

In a 9x13 baking dish lined with tin foil, place chicken tenderloins in a single layer.

Liberally sprinkle spices over the chicken (this is totally up to you how much to use according to your seasoning preference.)

Pop those babies in the oven for 20 minutes.

At this temp and length of time, they come out perfect, juicy, and delicious every time.

Enjoy!

Garden Vegetable Tomato Sauce and Meatballs

I am a huge fan of tomato sauces.  I think it stems from my childhood as my Dad makes the best spaghetti sauce on the planet.  I have made many renditions, as I find it an easily manipulated dish.  It can be paleo, vegan...whatever.  It truly is, in my opinion, the most versatile sauce out there.  Here is a little something I put together tonight.

Ingredients:

3 Small Eggplants (cut into strips lengthwise the laterally across the strips to make chunks)
2 Small Zucchini (Cut into rounds)
1 Large Onion (Diced)
6 Cloves of Garlic (Minced)
1 Lb Ground Beef Meatballs*
1 Large Can Muir Glen Organic Fire Roasted Crushed Tomatoes
1 Small Can Olives (Green, Black, Kalamata...whatever you like.  Just be sure they are drained and pitted, you could also use sliced if you prefer).
3 TBS Coconut Oil (I recently purchased Nutiva...OMG SO GOOD!!!)
Sea Salt (use only a sprinkle, seriously no more than 1/2 tsp...the olives add plenty of saltiness)
Cracked Black Pepper
Cayenne Pepper
Paprika
Sage
Marjoram
Cloves
Rosemary

NOTE:  On the spices, I don't measure.  I eyeball it.  While I know not everyone cooks this way, just give a liberal (probably close to 1TBS per spice except salt) seasoning.  I will try to be more cognizant of this in the future and give measurements. 

*If you make your own meatballs, use a lean ground beef, 1 egg white (to bind), a bit of ground cloves, garlic powder, black pepper and cayenne pepper.  Roll into small meatballs and set aside.


Method:

In a large Dutch oven over Med Heat place the 3 TBS Coconut Oil, garlic, and onion.

Season with salt, black pepper, cayenne, and paprika.  Combine.  Allow to cook about 5 minutes, stirring occasionally and making sure you don't burn the garlic.

While the onion mixture is cooking, slice the eggplant into length-wise strips then cut across the strips laterally; cut the zucchini into rounds.

After you cut them like this, cut them width-wise to make chunks.

Add the zucchini and eggplant to the onion mixture.

Season with sage, marjoram, and rosemary.  Combine.

If you have pre-made meatballs, sprinkle them with ground cloves.  If you are making your own, please see above.

Add the meatballs to the mixture.  Cover and allow to cook on Medium for a few minutes (this allows them to take form and not fall apart).

After about 3 minutes, uncover, add the crushed tomatoes and the olives.  Carefully combine.

Recover the pot, turn it up to Med-Hi and allow to cook for 10 minutes.

Check in with the sauce at this point and give it a good gentle stir; make sure it is not sticking to bottom.

Take one meatball out and cut it open to see how cooked it is.

Mine took a total of 25 minutes to cook completely, but I had mine on Medium for most of that time.

If the meatballs are cooked to your liking, then you are ready to eat.  If not, depending on how rare the meat it, give it another 5-10 minutes, but keep an eye on it to make sure the sauce is not burning.

This dish is a little more complex than many of my other recipes, but it is really delicious and worth the fuss.


!!!You could also change this up by adding in extra veggies like mushrooms, sliced carrots, green beans...whatever you can think of!

Mediterranean Seafood Marinara

Mediterranean food is known for its fresh ingredients, abundance of seafood, and simplicity of both taste and preparation.  This is a little dish I created on the fly as I still have no refrigerator and had to get creative with ingredients.

Ingredients:

1 Medium Onion (Quartered and Chopped)
6 Cloves of Garlic (Minced)
1 15 oz Can (preferably organic) of Tomato Sauce
1 Small Can Green Olives
1 Small Zucchini
12-14 Fresh Green Beans (be sure to take out the gross "vein" that runs down the backside)
1 15 oz Can Clams (be sure the ingredients are slim and have no preservatives, soy, or sugar)
1 tin Octopus (optional)
1/4 tsp sea salt
1 TBS basil (or use a few fresh leaves and chop them up)
1 tsp cracked black pepper
1 tsp Marjoram
4 TBS Extra Virgin Olive Oil or Coconut Oil (preferred)


Method:

In a large saute pan over medium heat, place oil, onion, and garlic; combine ingredients in the pan, ensuring they are coated with the oil.  Continue to cook for about 4 minutes, or until the onions become slightly translucent (but don't burn the garlic!).

I would usually use coconut oil, but I just ran out.  Sad faces.

Then add the spices and stir to combine.  Continue to cook for about 2 minutes.

Add the sauce,  Stir to combine.

Normally I would use an organic brand like Mier's, but it was not available and this was the best I could find.

Add the zucchini.  Stir.  Let cook 2 minutes.

Add the green beans and the olives.  Stir and continue to cook for another 3 minutes.

Add the octopus (Be sure to drain!).

If you skipped the octopus, add the clams (be sure to drain them!)  Stir to combine.  Cook another 1-2 minutes and serve.

This makes 2 hearty portions and is super yummy (& good for you!).

So good!  It actually tastes better the next day!

Coconut Curry Cabbage

This is a simple and quick side dish that can be modified to suit your taste.  This is my basic recipe.

Ingredients:

I Head of Cabbage (Quartered and cut into chunks)
I Medium Onion (Quartered and sliced)
3 Heads of Garlic (Minced)
4 Tablespoons of Coconut Oil
1/2 tsp Turmeric
1 TBS Curry
1/4 tsp Ground Cloves
1 tsp Cumin
Sea Salt and Cracked Black Pepper to taste (approx 1/2 tsp salt and 1tsp pepper)
Coconut milk



Method:

In a large saute pan over med heat, place the coconut oil, onions, and garlic.

Cook for a few minutes, until the onions become a little translucent and be sure not to burn the garlic.

Add cabbage  and spices; give it a good stir to combine the ingredients.  Let cook, continuing to stir every few minutes for about 5 minutes.

Once the cabbage has softened a bit add the coconut milk.  The amount is optional.  Normally I use anywhere from 1/2 cup-1 cup, depending on if I want it to be soupy or not.  I would say use less at first add add a little more if you decide it is not enough.

Once the coconut milk combines with the cabbage and spices and thickens just a bit, you are ready to eat!



Here are a few modifications:

Mix in large jumbo shrimp and 2 TBS raisins for a complete meal.

Serve alongside sauteed chicken breasts with steamed veggies.

Scramble up some sausage and throw it into the mix, add diced hot peppers for a kick (or fennel for a unique flavor!).  

Use prime beef chunks, red and green pepper slices, and  fennel.

*****These dishes beg for a "rice" of sorts.....check out fried f'rice....it is made with cauliflower and is absolutely delicious!!!

Good Morning Sunshine!

This is a complete, super delicious, really healthy, ridiculously easy meal that is perfect for anytime of the day. 

Ingredients:

1 Small Zucchini
1 Small Onion
1 Medium Tomato
10 Fresh Green Beans, snapped in half (be sure to take the gross vein thing out of the backside)
1 Small Can Green Olives (or any variety you prefer)
3-6 Eggs (3= 1 srvg, 6= 2srvg; preferably organic and free range; I use a brand with Omega 3)
1 tsp Garlic Powder (or 2 cloves minced)
Cracked Black Pepper (to taste)

Method:

In a non-stick skillet, place zucchini and onion; let cook for about 3 minutes over med-hi heat.


Add the tomatoes and green beans; season with garlic and pepper; continue on med-hi for another 3 minutes or until vegetables begin to turn a nice golden brown (be sure not to get the too brown!)


Add the can olives and continue to cook for about a minute or until heated though.


Set aside in a large bowl (I placed mine in the microwave to keep too much heat from escaping.)


In the same pan, place 3 eggs and poach.  (Basically this means to leave the eggs alone, place a lid on the pan and cook for about 3 minutes, or until the yolk reaches your liking).


Repeat egg process if you are making this for 2 people.  If not, you can store and use the veggies later, or if you are really famished, eat them all right then.


Serve, plating the vegetables first and then lay the poached eggs over top.


ENJOY!

Tropical Coconut Shrimp

I love a good curry.  What I also love is taking the idea of a curry and trying out other types of delicacies using coconut milk.  This is a dish I made up and prepared for a couple friends.  It turned out excellent and I will definitely add this to my list of favorite creations.

Ingredients:

1 Pound Whole Shrimp
1 Pound Chicken Tenderloins
2 Plantains
2 Small Fennel Bulbs (or 1 Large)
2 TBS Raisins
2 Cups Cubed Pineapple
1/2 White Onion
1/2 Green Pepper
6 Cloves of Garlic Minced
1 Small Head Red Cabbage
1 Head Cauliflower
5 TBS Coconut Oil
1 Can Coconut Milk
2T Curry Powder
1tsp Cardamom
1T Cinnamon
Sea Salt to taste
Black Pepper to taste
Cayenne Pepper 1 tsp



Method:

Take the shrimp and cut off the head.  Peel, de-vein, and set aside. 

 

Next, take the tenderloins and cut them into bite sized pieces and combine with peeled and de-veined shrimp.

 

Then, (on a clean cutting board!) cut the ends of the plantain, make a slice down the backside of the skin and peel off skin.  Then quarter the plantain.  Sometimes if you get a really big one and it is like 2 in 1, cut it in half then quarter.  

Place the plantains in a pot of water and boil about 15-20 minutes.  Once they are soft, remove from the water and put them aside.

In a food processor, chop the cauliflower into the consistency of cous cous.  It may take a couple pf batches to get it all done.  Set aside.

Slice up the cabbage and place it in a pot of water; boil until tender, about 8-10 minutes (you don't want it soggy, just lightly boiled with a little crispiness....adjust time as necessary for size of head).

Chop up the onion, green pepper and fennel. Mince garlic.

Place the onions, pepper and half the garlic into a deep saute pan with 3 TBS Coconut Oil over Medium Heat.

Cook for about 3-5 minutes, but be sure not to burn the garlic...once it becomes fragrant, add the protein.  

Allow to cook for another 3-5 minutes. 

**START THE COUS COUS....

In a shallow saute pan or frying pan place 2 TBS coconut oil, the remaining garlic,  and the couscous.  Saute over medium heat til slightly browned, about 4-5 minutes.

Once you get the cous cous going, add about 1/2 C coconut milk and add spices. Combine and add pineapple and raisins.  

Continue to cook until chicken is cooked through and coconut milk thickens up a bit.  At this point it should only take another minute or two......

To Serve:

Place couscous in a shallow bowl and top it with cabbage.  Add the Tropical Coconut Shrimp.  Place a piece of plantain alongside the Shrimp.  

Voila!  Eat and enjoy!

 

Butternut Squash

This is one of my favorite vegetables.  I even got Husband loving it last fall and winter.  You may also use pumpkin for this recipe.  If you so choose, you may have to throw the pumpkin on the ground to break it open.  That is my favorite method, anyway.


Ingredients:

Nice sized Whole Butternut Squash (or if you can find them cubed at the gro sto, those work too)
Coconut Oil
Sea Salt
Cracked Black Pepper
Cayenne Pepper
Marjoram
Cinnamon
Cardamom
Cumin
Ginger
Tin Foil
9x13 Baking Pan



Method:

Pre-heat the oven to 400 degrees,

Line the backing pan with foil.

Cut the squash in half lengthwise and scoop out the seeds and place inside pan, fleshy part up. 

Smear a good amount of coconut oil on the fleshy top and season liberally.  If you want to add some spices or take some out, please go ahead.  The squash picks up flavor rather well, so if you have another combination, try it out.  I like to have an exotic taste to mine, so I mix a lot of unexpected flavors together.

***If you happen to find the pre-cut cubes, I recommend placing them, along with the oil and spices, in a large mixing bowl making sure each piece is coated well and them placing them in the pan. 

Once the oven is ready, pop in it for 60 minutes.

When it is done, allow to cool for several minutes until the skin is palatable to your hands and you are able to handle it.

Scoop out the flesh and place it in a container (it will resemble mashed potatoes)

OR

You can cut into cubes...

EITHER WAY.....

You will have to remove the skin.  If you allow it to cool a bit, it firms up and is easier to remove than if you do it when it is too hot.  Personal experience.

This is great for Post WOD, as a side, or as a base for a meal.  It keeps well in the fridge and is great for making large batches ahead of time.

ENJOY!

Beef al Fresco

This is a dish I threw together the other night.  It turned out really great and made plenty for left overs that I ate off of for a full day and a half.  It could probably serve 4 people nicely if you are cooking for more than yourself or one other person and aren't too concerned with left overs.

Ingredients:

1 lb Lean Ground Beef (preferably grass fed beef)
1/2 lb Okra cut into halves or thirds...you want large pieces, not slices
1  Large Onion (any variety you like; quartered and sliced)
1 Green Bell Pepper cored and sliced into 1/2 inch pieces
6 Cloves of Garlic (minced)
1 Head of Cauliflower
1 Small Jar Black Olives (sliced or whole and pitted...up to you; just be sure to drain them)
1 Jar Quality Pasta Sauce (Only with whole ingredients listed....SUGAR better not be on that list!)
6 TBS Coconut Oil divided into 4T and 2T
Cracked Black Pepper (to taste)
1/4 tsp Ground Cloves

Method:

Chop all veggies.  Place okra and bell pepper in a bowl and set aside. Set aside 1/2 the garlic.

Run the cauliflower through the food processor (or blender if you don't have a food processor) and pulse until the consistency resembles couscous and set aside.  You may find it easier to do this in small batches. As you finish each batch place in a large bowl until you are ready to cook it.

 ****You can cook this (the cauliflower) ahead of time as well and then just reheat it, either in the microwave if you make it way in advance and it has spent some time in the fridge, or if you made it just before the rest of the dish, it will warm back up when topped. 


READY TO START COOKING!

In a large saute pan over medium-hi heat, place the coconut oil.

Add 1/2 of the garlic and the onion, and season with black pepper.  Cook for about 3 minutes or until the onion is slightly translucent.

Just use half!  Put the other half aside!

Add in okra and bell peppers and incorporate.  Allow flavors to meld for about 1 minute.

Add the ground beef and ground cloves.  This is an unusual spice to add but flavors meat wonderfully.

Allow meat to cook until it is just about done, about 4 minutes.

WHILE THE MEAT IS COOKING.......

In a skillet or frying pan on Medium, place 2 TBS coconut oil, the rest of the garlic, and your cauliflower.  Cook until just starting to brown, about 4 minutes.  Don't burn it, you just want it to be a little soft.  When it is done, just set it aside. 

CAULIFLOWER!!!!

BACK TO THE SAUTE PAN.......

When the meat is just about done, add the entire jar of sauce and incorporate.

Add the olives and incorporate.

Turn the heat to low and let simmer for about 2 minutes, just so everything gets good and hot.

Plate the cauliflower first and top it with the meat and vegetable mixture.  Eat.

TA-DAAAA!