Primal Blueprint Cookbook

We recently bought a new cook book called Primal Blueprint Quick & Easy Meals written by Mark Sisson and Jennifer Meier. Every single recipe we have made out of this book so far has been absolutely delicious. It's easy to get stuck in a rut with what you eat. We tend to make the things that are familiar to us and the easiest to make, anything that takes too much time or calls for unfamiliar ingredients can be intimidating for a lot of people. This book introduces some really simple combinations of food and it also helps one branch out a bit into more variety. Whether you are a veteran of Paleo eating or just starting out and experimenting with this Paleo diet thing, you must get this book ASAP. It is a great way to experience how EASY eating this way can be.

I suppose if you are a stickler for Paleo rules, some of these recipes don't qualify. A few call for butter (you can easily sub olive oil, although I don't know why you would want to ;)), and some call for mayonnaise or the option of Greek yogurt (full-fat coconut milk is a great substitution for both of these). However, all of the recipes are grain-free, gluten-free, sugar-free, and can be easily made dairy-free.

A few of the recipes that we have tried so far include:

• Chicken and Artichokes with Garlic Sauce (buttery and satisfying)

• Korean Cauliflower Rice Bowl (an amazing breakfast/brunch)

• Fish Tacos with Citrus Dressing (UNREAL)

• Chicken with Almond Coconut Dipping Sauce (this sauce is TO DIE FOR)

• Scallops with Almonds and Bacon (come on, anything with bacon is delish)

• Creamy Basil Pesto Coleslaw (I could probably eat this everyday of my life)

I was planning on taking pictures of all of the recipes that I made, but I guess we got all caught up in their deliciousness and forgot to. I did manage to get a pic of one meal before we gobbled it down:

Scallops with Almonds and Bacon (and steamed broccoli)

So, there you have it. A great tool to help you lead a healthier life by eating delicious and satisfying meals. Get out of your comfort zone with food and commit some more of your attention to what you are eating. You'll be glad you did!

~L

Paleo is easy AND delicious

Who says you can't have vegetables for breakfast? Not us! One fantastic way to enjoy brussel sprouts is to ADD BACON. Duh. Bacon makes anything better! I personally like brussel sprouts by themselves, but here is a tasty little dish I whipped up for breakfast this morning. (Sorry, no measurements here- intuitive cooking!)

~Grab about 5 slices of good quality bacon and cut it up into small chunks
~Toss the bacon into a pan (cast iron is always best) on low-medium heat
~Cook the bacon until it is done but not overdone
~While the bacon is cooking, cut up a bunch of brussel sprouts (about 4 slices each)
~(If there is A LOT of grease once the bacon is done, pour some out, but make sure there is enough to cook the veggies in)
~Toss in the brussel sprouts and stir-fry (cover and stir occasionally)
~While the brussel sprouts are cooking, grab some dried figs and chop them up, make sure you get rid of the stems, then toss them in with the bacon and brussel sprouts
~Stir-fry and cover until the brussel sprouts are tender, but not soggy!
~Optional add ins: purple cabbage, onion, garlic, whatever you want
~No need for salt or seasoning here, the bacon does the job :)
ENJOY!

I had mine with an egg on top:

~L

Spicy Thai Shrimp Salad

I threw this salad together yesterday and just happened to have all of the perfect ingredients in the fridge. I also didn't measure anything (intuitive cooking!) and it turned out perfectly, so hopefully I can estimate the amounts correctly so that it can be duplicated!

For the salad:
4 cups fresh spinach
2 cups red cabbage
1 carrot
1/2 green pepper
1/4 purple onion
2 green onions
3-4 mushrooms
1 avocado
*Chop it all up and put into two good-sized salad bowls

For the shrimp:
Enough shrimp for two people (it depends on the people!)
1 tbs toasted sesame oil
1 tbs tamari
1 tsp fish sauce
Sriracha chili sauce- however much you want
*Saute it all up until the shrimp are done (I used frozen and thawed, precooked shrimp, so this didn't take very long)

For the dressing:
3 tbsp toasted sesame oil
1 1/2 tbsp tamari
juice from 1/2 lime
1/2 tsp fresh grated ginger
*Put it all in a jar and shake it up

Add the shrimp and dressing to your salad and ENJOY!
~L

Primal Jambalaya

I found this recipe on marksdailyapple.com, a wonderful resource for tips and information on why primal living is the best way to go. This recipe is PACKED with protein and does a very good job of replacing a common comfort food with a healthier, lower glycemic option. Traditional Jambalaya is loaded with rice, and therefore full of tons of unnecessary carbs that leave you with an insulin spike and a confused metabolism. This recipe replaces the rice with cauliflower and,
seriously, you will not even notice the difference. Cauliflower is a cooling food with a good portion of Vitamin C, and it stimulates the liver out of stagnancy. Cauliflower is also a complete protein, with all of the essential amino acids, although you would have to eat A LOT to get a
significant amount.

*Special note: The first time I made this, it was delicious but a bit too “soupy”- so the second time I added one tablespoon of arrowroot powder at the very end to thicken it up. Arrowroot is a thickening agent and is a much better option than cornstarch or flour. Simply sprinkle in one
tablespoon toward the end of cooking and stir, you will notice it thickening up right away.

Ingredients:
2 large chicken breasts, cut into bite-size pieces
1 lb andouille sausage, cut into ¼ inch thick slices
1/4 cup olive oil
1 cup onion, chopped
1 large bell pepper, chopped
2 cloves of garlic, minced crushed
1 14.5 oz can diced tomatoes, undrained
1.5 cups chicken stock
1/2 tsp dried leaf thyme
1 tbsp parsley (fresh is preferable, but dried will do
in a pinch!)
1 tsp chili powder
1 large head of cauliflower
2 cups shelled, deveined and cleaned shrimp
1 tbsp arrowroot powder
Salt and pepper to taste

Method:
In a large skillet, heat the olive oil and lightly cook the sausage and chicken over medium heat. Once golden, add onion, bell pepper and garlic and sauté until onion becomes translucent. Transfer items from the frying pan into a large pot. Add diced tomatoes, chicken broth, thyme, parsley and chili powder and bring to a simmer. While the mixture is simmering (you’ll want to let it go for about 20 minutes, uncovered, stirring occasionally), place the cauliflower in a food processor and shred or chop finely until it becomes the consistency of rice. Add the cauliflower “rice” to the mixture and simmer for another 15 minutes until tender. Add shrimp and simmer for another 5 minutes. Add arrowroot powder and stir until thickened. Add salt and pepper to taste and adjust other spices as needed. Serve piping hot. Serves 6.

Nutrition Analysis:
Calories: 590 calories
Fat: 36.7 grams (56% calories from fat)
Carbs: 16.1 grams (10% calories from carbs)
~L

Almond Maple Brownies

This brownie recipe is a go-to whenever we have a craving for something sweet and rich. Made with almond butter instead of flour, these brownies are higher in healthy fats and lower in refined carbs, which make them a healthier option than your traditional brownies. Plus, they are the best tasting brownies we have EVER had, and many people we've made them for say the same thing!

The original recipe is from Elana Amsterdam at www.elanaspantry.com. Her Almond Butter Brownies are made with with 1 1/4 cup of agave nectar, a little too sweet for our taste, plus we can’t get enough maple syrup, so we changed that part of the recipe and decreased the amount. If you love brownies, give this recipe a try, you will never look at regular brownies the same way!

Almond Maple Brownies

Ingredients:

1 16 oz jar of almond butter (Trader Joe's creamy with sea salt is the best)

1 scant cup real maple syrup

2 eggs

1/2 cup good quality cocoa powder

1 tsp baking soda

1/2 tsp sea salt

3/4 cup dark chocolate chips or chopped up chocolate bar

oil or butter for greasing the pan

Method:

· Preheat oven to 325 degrees

· Empty the jar of almond butter (including the oil that may have separated!) into a large mixing bowl

· Using a handheld mixer, mix almond butter until creamy

· Add the eggs and mix

· Add the maple syrup and mix

· Add the cocoa powder, baking soda, and sea salt, and mix

· Using a spoon, mix in about 1/2 cup of the chocolate chips

· Grease an 8x11 cake pan

· Pour brownie mix into pan (the batter will be very thick and heavy)

· Sprinkle the remaining chocolate chips (about 1/4 cup) on top

· Bake at 325 degrees, on the middle rack, for 30-40 minutes, check at about 25 minutes to make sure the edges aren't burning

· Check the middle with a toothpick or knife

· Cool, cut, and serve!

· Makes about 15 brownies

~L

Carob Apricot Trail Mix

This month’s recipe is a great go-to snack. I learned the method for making trail mix on MarksDailyApple.com, he has some great recipes on there; this one is inspired by his ‘Sweet and Salty Primal Trail Mix’. Once you start making trail mix, you’ll want to mix and match the ingredients you use to get different flavors.

Carob Apricot Trail Mix

Ingredients:

2 cups walnuts (chopped or whole)

2 cups pecans (chopped or whole)

½ cup carob chips

½ cup dried apricots, chopped into small chunks

2 tbsp coconut oil, melted

2-3 tbsp honey

Sea Salt for sprinkling

Method:

· Preheat oven to 350 degrees Fahrenheit

· Mix the nuts with the coconut oil and honey

· Spread nuts onto a large cookie sheet and

sprinkle with sea salt

· Toast in the oven for 5-7 minutes, watching

carefully so the nuts don’t burn, stir at

least once

· Remove from oven and let cool

· When cool, add carob chips and apricots,

sprinkle with a little more salt if needed

· Mix and ENJOY!

~L

The BEST soup EVER

Welcome fall! We love the change in seasons because with them we get to change our food. And we love the kind of food that warms your soul, like this Thai Chicken Coconut Soup from Elana Amsterdam at www.elanaspantry.com. I have changed just a few things about her original recipe to make it more to my liking. This soup is a go-to for the cold rainy days when you need something to warm you up from the inside out. Not to mention that when you eat it, you can practically feel the nutrients enter your body!


Thai Chicken Coconut Soup

Ingredients:
1 tbsp grapeseed oil
3 shallots, chopped
4 cups chicken stock
28 ounces coconut milk
1 tbsp agave nectar
1/2 pound crimini mushrooms
1 head broccoli
1 pound chicken breasts, skinless, boneless, chopped
3 tbsp fresh lime juice
2 tsp Thai red curry paste (I use Thai Kitchen)
3 tbsp fish sauce (also Thai Kitchen)

Method:
Warm oil in pan large pot over medium heat
Add shallots and chicken stirring until chicken is partially cooked
Stir in stock and coconut milk and bring to a simmer
Add mushrooms and broccoli and cook until tender (about 2-3 minutes)
Combine lime juice, agave, curry paste, and fish sauce in a small bowl and then stir into soup
Remove from heat and serve in your favorite soup bowl!

*Some optional garnishments are: cilantro, serrano chiles, lime wedges, and scallions.
**Fish sauce is the key ingredient!!

ENJOY!
~L

Salad Season!

It's Spring. To me that means the beginning of 6 months of fresh and local produce BLISS. We live right next door to the Portland Farmer's Market at the Portland State campus, so every Saturday we grab our reuseable bags (that's so Northwest) and trot on over to the abundance of fresh cut flowers and ripe berries and greens. It is heaven on Earth. It's like a true salvation when we submerge from a winter of buying "organic" produce at Fred Meyer, that has been shipped thousands of miles, to stepping outside our door and grabbing some real, nutritionally loaded, organic kale that was grown just down the road. Just for us.

With the change in seasons, so comes the change in the way we eat. Sunshine = salads galore + fresh fruit. Oh, and bee pollen! This is a bit of a side note, but the BEST bee pollen you can get in Oregon is from Boyco Foods. They bring delicious raw honey and colorful bee pollen to the Farmer's Market and the guy is one of the most vibrant people I have ever met. This stuff is like the elixer of life. And if you suffer from seasonal allergies, local honey and pollen is supposed to help. You can eat it by itself, or sprinkle it on salads ;)

Last night I made one of the best salads I've ever eaten. Inspired by Mark Sisson at marksdailyapple.com (a reader submitted this recipe to him and he posted it), I changed just a couple things for mine. It's main ingredients are chicken, bacon, and avocado. 'Nuff said.

*Unfortunately I did not take a picture of my salad before I devoured it, so this pic is borrowed from the original recipe post at marksdailyapple.com

Ingredients:
3 cups Spinach
1 nice, big Chicken Breast
6 slices nitrite-free Bacon
1 whole Avocado
1/4-1/2 cup Walnuts
1 Apple, whatever kind you like
Brianna's Poppyseed Dressing (I know, not truly primal food, but none-the-less one of the best things on the planet)

Method:
1. Chop up the spinach so it doesn't hit your face when you are trying to put the fork in your mouth
2. Chop the bacon into small pieces and cook in skillet
3. While the bacon is cooking, chop the chicken into bit-sized pieces
4. When bacon is done, cook the chicken in the same pan, with the bacon fat (this genius idea is from the original recipe)
5. Let the bacon and chicken cool
6. Chop apple, avocado, and walnuts and toss with the spinach and poppyseed dressing
7. Put salad on 2 plates and top with the chicken and bacon.
8. Prepare for elation. EAT.

~Laney

Primordial Ooze

We found this recipe on Dr. Daniel Chong's blog Truth in Medicine, and it has already yielded some pretty amazing results. It is jammed with nutrient rich food and it actually tastes way better than you would think by just looking at the ingredients. If you feel like your immune system is low, if you are sluggish, if your digestion is bogged down with all the holiday partying- GIVE IT A TRY. It's real food and it works.
Primordial Ooze Recipe

For one serving, blend the following items in a high powdered blender in this order:

1. 4 oz filtered water
2. 4 oz organic, unsweetened juice (ideal choices are pomegranate or unfiltered apple)
3. 1 tsp or 1 bunch (depending on form it comes in) of seaweed (dulse, arame, etc)- let it soak for a couple minutes while you get out the other ingredients
4. 4 tbsp hemps seeds

Blend the above together til milky, then continue adding:

1. Large handful of dark, leafy greens (rotate kale, collard greens, spinach and dandelion greens)
2. Small bunch of cilantro
3. Small bunch of parsley
4. 1 tsp turmeric powder
5. 1/2 banana
6. 1/2 avocado
7. 1/2 to 1 cup frozen blueberries
8. Liquid stevia can be added to taste
   

Beneficial additions if tolerated:

1. 1-2 tbsp grass-fed liver powder
   
2. 1 clove raw garlic
3. 1-3 raw egg yolks (save the whites and cook on the side for more protein)

Blend and ENJOY!!

Kettlebell Swings and Margaritas

And, we're back! Thank you to all who took the time to fill out our survey, it has been very helpful! Based on feedback we have received as well as our own abilities to manage our blog, we have decided to change the format a bit. We will be posting once a week and cataloging everything in the "Important Posts" section to the left. Our weekly posts will include various information from exercises to focus on for that week, to recipes to try, to advice about primal living, to videos. Please leave comments if you feel inspired to do so!!

Exercises of the week:
Kettlebell Swing-

-Start in a partial squat with a tight grip on the KB
-Engage your core muscles and keep your chest and eyes up
-Explosively and fully extend your hips and knees as you simultaneously swing the KB to just above head height
-Bring the KB back down and allow it to swing between your legs before you repeat the upward motion
*This can also be done with a dumbbell
*Men use 35-55 lbs
*Women use 20-45 lbs

Hanging Leg-Lift-

-Hang from a bar with hands shoulder width apart in a pronated, pinkies out grip
-Lift straight legs to 90 degrees or toes to bar
-Modify it by bending your knees and lifting knees to chest
-Maintain a tight core and control your decent to prevent swinging

Backbend-

-Start lying on your back on the floor
-Place hands next to head, fingers pointed to shoulders and palms on floor
-With feet and palms flat, press into the floor and lift hips, arch back, and let head and neck relax -Modify this by only doing the lower body portion, keeping shoulders, neck, and head on the floor

Recipe of the week:

The NorCal Margarita- (thanks to Robb Wolf of CrossFit NorCal for sharing his secret recipe with us back in June)
1 tall shot of tequila (we encourage above bottom shelf tequila!)
Juice and pulp of 1/2 lime (squeeze the crap out of that lime and rake the pulp out with a fork)
Soda water (fill to taste)
Ice
=DELICIOUS

NEWS: We will be celebrating our summer full of early morning Ninja training this Thursday at 6:30pm at Virgo & Pisces in NW Portland. They have a killer happy hour that goes until closing time, and they have a gluten-free menu! All are welcome!

Rest Day

With all of these posts about food, what to eat more of, and what to eat less of, I figured I would give you a hand with what exactly to cook with a few recipes that we LOVE. Most of the recipes I make come from Elana's Pantry. She has Celiac disease and Multiple Sclerosis (both auto-immune disorders) so she follows a very strict, basically Paleo diet. She has a husband and two sons who eat pretty much the same way she does even though not all of them have similar health issues (I think just one of her sons has Celiac). She was recently featured in an article on cafemom.com in which she mentions how much better her whole family feels on a gluten-free, mostly Paleo diet (I think her family eats some dairy, but she doesn't). Anyhow- she writes wonderfully, delicious recipes using alternative ingredients, and most of her desserts are BETTER than their gluten-laiden counterparts. So many of her recipes are offered for free on her website, but she also has a cookbook coming out right about now (which I am eager to get!). You can find her book here on Amazon (as well as other places linked from her website). Here are a few of our favorite recipes from her:
(yes, most of our faves are treats because that is usually the one thing we miss with eating Paleo, but she has all types of recipes)

Brownies
Chocolate Chip Cookies
Pumpkin Pie Muffins
Lemon Walnut Pesto (I used basil instead of parsley)
Chocolate Cream Pie
Banana Bread/Cake
Carrot Muffins

I admit that not all of her recipes we have especially loved (mostly some of her breads), but part of that is due to me screwing up the recipe or cooking time. Sometimes it takes a few tries to get a recipe right. I will continue trying some of her newer bread recipes, like Nutty Bread. Keep in mind that all with of the recipes that call for almond flour you need to pack it down when you measure it. Also, in a lot of her recipes she uses agave nectar as a sweetener, I like to sub maple syrup or honey, or a mixture. The brownies are delicious with maple syrup:)

I hope you all try some of these recipes, and let me know if you have any questions! Thank the heavens for almond flour!!
~Laney

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." ~Michael Jordan