Tag: paleo

How 2017 will be different

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I’m a big fan of New Year’s resolutions. I generally work really hard to meet the goals I set for myself each year and some years I set a lot and some years I set a few and some years I kick ass and some years not so much. I feel accomplished when my goal is achieved but I don’t let it get me too down when a goal is not achieved, but rather, I use that as more information on how I can improve the next time I try.

I have been thinking about 2016 coming to a close and 2017 as a clean slate ahead and all that comes to mind is how I want 2017 to be different. Not clear “resolutions” like I typically do, but general themes in which I want to see some shifting, some easing in, some thoughtful purpose towards.

So what does that mean? Let me share….

2017 is the year I will lose the regain I’ve had in the last 18 months. I know that sounds very typical of a standard New Year Resolution “I want to lose X pounds” and I don’t suppose it really is any different. For me, though, I really am going to have to fake it until I make it. I need a complete diet overhaul. I am committing to a full ketogenic diet for the first 5.5 weeks of the new year. That will be enough time to see how I feel eating in such a way and see if I  have any positive side effects such as weight loss, reduction in cravings, more energy, etc. While losing the weight I’ve put on is VERY important to me, feeling great and being healthy is my primary motivator. As always, an attempt more to change my relationship with food than anything else. Why only 5.5 weeks you ask? My husband and I are being gifted a wine tasting trip to Santa Rosa, CA and while I don’t intend to just jump into baguettes and ice cream, I do expect I’ll taste some wine. Then I can come home, reassess and either continue on, or find another plan.

2017 is the year I incorporate yoga and/or Pilates in to my workout routine. I’ve had this one before and yoga is difficult for me, but I know my body needs it. I am very good at weight lifting. I am begrudging at cardio. And I feel like I need to find a balance between lifting, cardiovascular exercise and stretching. I have already scheduled my first Pilates class for January 3rd. 🙂

2017 is the year when I will try harder to nurture the friendships who care to nurture my friendship in return. I am a really good and loyal friend and I deserve friends who are responsive; who make me a priority; who make me feel valued and important. Two way streets are my goal. Which also means spending more time and energy on those friendships I recognize as maybe I haven’t been as equal in giving myself to as I should. I will be the friend I expect someone else to be… and if someone can’t meet me in the middle, I will recognize that and let it lie where it is.

2017 is the year I change my relationship with alcohol. More breaks, less excess, more appreciation, less recklessness. That’s all I need to say about that right now, but it is in the forefront of my mind as something I need to do for myself. I don’t always believe this, but I think, deep down, I know I’m a worthwhile and fun person, even if I go to social events and only have club soda. It has been known to happen.

2017 as a whole may end up looking very different than we’re used to on a national level, but for me, in my world, I’m going to work on the things I do have control over. On things I can do better at. On ways in which I can make my life, and the lives of those nearest to me, happier and more fulfilled. These are the ways 2017 is going to look different for me. I will walk into the year expecting all of these things to be true and will work hard on a physical, emotional, spiritual level, to remain consistent in what I want to see and how I want to feel next year.

How do you want your 2017 to be different?

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Sausage Sweet Potato Hash (Whole30)

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This dish is literally like crack to me. I can eat it for every meal until it’s gone (usually about 3 days). It is so. so. yummy.

INGREDIENTS

  • 2 large sweet potatoes or 3 small to medium (about 3-4 cups), shredded with a grater
  • 1 lb pork sausage (unseasoned, organic if possible)
  • Ghee (or butter if you’re not doing Whole30)
  • Salt to taste
  • Cinnamon to taste

INSTRUCTIONS

  • Brown your sausage in a large, deep sided skillet on  medium-high heat. Drain, if necessary.
  • Add your shredded sweet potato and stir regularly for about 5 minutes.
  • Once a bit softened, add your ghee. Start with 4-6 Tbl cup, but as you fiddle with the seasoning, you may add a bit more. I am generous with this ingredient, which is probably part of the drug-like quality for me. 😉
  • Cook, stirring regularly, until ghee is melted and sweet potato is cooked through, usually another  5-8 minutes.
  • Add salt and LIBERAL cinnamon. Taste. Add more salt and cinnamon to taste. Seriously. I add more salt and cinnamon to this than I ever think is reasonable but it turns out perfectly. I usually start with 1 Tbl salt and 1 Tbl cinnamon and go from there.

I ALWAYS top this with an over medium or poached egg. getting all that yummy yolk mixed into this is literally like heaven in my mouth.

If you try this, let me know how you like it!

Turkey Stock!

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I seem to be able to connive my family out of the turkey carcass every year. I break it into two large hunks and make two big batches, combine the broth together, then cook it and freeze it to use throughout the year. It’s SO YUMMY and a great way to recycle and use all the leftover turkey parts!

Ingredients for EACH crockpot batch

  • 1/2 turkey carcass
  • 2 medium yellow onions, coarsely chopped (large pieces)
  • 7 organic carrots, diced
  • 1 small bunch of organic celery, diced
  • 1/2 turnip, diced
  • 1 parsnip, diced
  • 1/2 bunch of organic parsley
  • 3 sprigs of fresh rosemary (optional)
  •  5 leaves of fresh sage (optional)
  • 2 bay leaves

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INSTRUCTIONS

  1. Throw it all in a large crockpot, fill with water and cook on low for 8-10 hours. (having done this twice, I recommend putting the carcass in first, then the veggies so the bones are fully submerged).
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    Before shot of batch #2

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    After shot of batch #1

  2.  

    Once the time is up, set up a fine mesh colander and ladle the soup, carcass and veggies into the strainer, emptying into the garbage every few minutes as it gets full, ensuring it’s drained well each time.  20161127_092956_resized

  3. If you are doing two batches, like I needed to do b/c my turkey carcass was THAT big, combine all the soup together and fully cool overnight.
  4. I measure the soup into 1.5 to 3.5 cup jar serving sizes, label and freeze, so I know exactly how much is in there when I need it for a recipe. Be sure to leave a little room in the jars for the broth to expand in the freezer, which it will. Even with cooled soup, never fill a jar of liquid to the top and then freeze it… it will expand and you’ll have a very frozen, very broken jar of soup on your hands (can you tell I’ve done that a time or two?)

I use this stock throughout the year and it really does make the BEST soups. I had a ham hock on hand and made a Ham Hock Vegetable Soup using the fresh broth and it was DIVINE! If you also have a ham hock on hand, get to stocking your freezer for deliciousness!

Crockpot Pulled Pork Chili

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Please caution that this recipe packs some SERIOUS punch regarding heat. I’m a total wuss when it comes to spicy food and this was too much for me, but I couldn’t stop eating it because it was so flavorful and delicious. SO… make note of my edits below if you want to reduce the heat for this. Serves 8-10

INGREDIENTS

  • 2 pound pork roast, excess fat trimmed where possible.
  • 5 garlic cloves, peeled
  • 1/2 cup hot sauce (use 1/4 cup if you’re concerned about heat)
  • 3 Tbl smoked paprika
  • 2 Tbl garlic powder
  • 2 Tbl chili powder
  • 1 Tbl cumin
  • 1 tsp cayenne (use just a sprinkle if you’re concerned about heat)
  • 1/2 Tbl red pepper flakes (leave this out if you’re concerned about heat, or use just a pinch)
  • 1 Tbl salt
  • 2 yellow onions, diced
  • 1 red bell pepper, diced
  • 1 yellow or orange bell pepper, diced
  • 2  (14 oz) cans of fire roasted tomatoes (organic if possible)
  • 1 (14 oz) can of tomato sauce (organic if possible)
  • Garnishment options: Sliced avocado, diced green onions, Greek Yogurt, Sour Cream.

INSTRUCTIONS

  1. Place the trimmed pork roast in the crockpot
  2. Press a knife into the roast in 5 spots and press the peeled garlic cloves into the holes.
  3. Pour hot sauce over meat
  4. Sprinkle the dry seasonings (paprika through salt) on top of the roast.
  5. Place diced onions, peppers, tomatoes and tomato sauce on top of the roast.
  6. Cover and cook on low for 8-10 hours (I did 9 and it was perfection)
  7. Garnish as you’d like with avocado, green onions, sour cream and/ or yogurt. Skip any dairy if you’re doing the Whole30

Broccoli Apple Salad (bacon optional)

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I made this for a potluck recently as a vegetarian contribution and it was DIVINE. If you added the bacon, I think it would just be that much better! It was also my first ever attempt at blanching a vegetable. Super easy, as it turns out!

INGREDIENTS: (serves 4)

  • 2 cups broccoli florets
  • 1 apple, cut into smallish pieces (I used a honeycrisp)
  • 1/3 heaping cup walnuts, chopped
  • 1/3 cup dried fruit like craisins, raisins or whatever your heart desires
  • 1/2 cup mayonnaise (make it yourself for that extra burst of flavor, recipe coming soon)
  • 2 Tbl apple cider vinegar
  • 1 tsp honey
  • salt and pepper to taste
  • 3 slices cooked bacon, chopped (optional)

INSTRUCTIONS

  1. Blanch broccoli for about 1 minute in boiling water; pour into colander in the sink and cool with cold water. Drain well (let this sit for as long as possible to ensure it’s as drained as you can get it)
  2. In a small bowl, mix mayo, vinegar and honey to a smooth consistency.
  3. Place broccoli, apple, walnuts, dried fruit and bacon (optional) in a large bowl. Add dressing mixture and toss well to combine.
  4. Season to taste.

NOTE: I noticed the salad was a bit runny the first day, but it tightened up the second day and was equally delicious! Yum yum!

Roasted Broccoli & Cheddar Cream Soup

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Another one I wish I’d been more diligent on taking photos. This soup is comfort food at it’s best with more flavor than a mouth should be allowed to have. It is SO GOOD. I made it for my book club and it was gone faster than it took me to type this up (aka, it was a big hit). I hope you enjoy it as much as we did!

INGREDIENTS:

  • 1 large bunch broccoli, cut into florets
  • 2 Tbl oil, divided
  • 1 medium onion, diced
  • 4 garlic cloves, chopped
  • 1 tsp fresh thyme, chopped
  • 3 cups stock / broth of your choosing (I used the last bit of my turkey stock from last year’s Thanksgiving turkey)
  • 1.5 cup aged cheddar, shredded
  • 1 cup heavy whipping cream
  • 1 Tbl whole grain mustard
  • salt and pepper to taste

DIRECTIONS:

  1. Preheat oven to 400F.
  2. Toss the broccoli florets in 1 Tbl oil along with a sprinkling of salt and pepper. Arrange them in a single layer on a large baking sheet and roast until lightly golden brown, about 25 minutes.
  3. Heat the other 1 Tbl of oil in a large sauce pan over medium heat. Add the onion and saute until tender, about 5-7 minutes.
  4. Add garlic & thyme and saute until fragrant, about a minute.
  5. Add the broth and broccoli, bring to a boil, reduce the heat and simmer, covered for 20 minutes.
  6. Mix in the cream, cheese and mustard. Let the cheese melt and season with salt and pepper to taste.
  7. Puree the soup with a hand blender or in a food processor or blender and enjoy!

 

OPTION: You can reduce fat by using milk or cream instead of heavy whipping cream. You can make it Paleo by using canned coconut milk instead of cream/milk also.
OPTION: You could garnish this with crumbled bacon or diced ham, too, for some extra flavor kick!

Roasted Lemon Chicken (low carb)

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I wish I had been more diligent about photos because this recipe was incredible. But I got too excited about how easy it was and even more excited about how TASTY it was. The balance between the tart of the lemon and mustard with the savory of the chicken and broth was like little explosions in my mouth with each bite. Enjoy!

INGREDIENTS

  • 1.25 cups chicken stock
  • 1/4 cup freshly squeezed lemon juice
  • 2 tsp lemon zest
  • 1 Tbl olive oil

For the lemon rub:

  • 1 Tbl olive oil
  • 1 Tbl whole grain mustard
  • 1 tsp lemon zest
  • 1.5 tsp dried oregano
  • 1 tsp garlic powder
  • 1/2 tsp dried thyme
  • 1/2 tsp sea salt
  • 8 bone-in, skin-on chicken thighs

INSTRUCTIONS

  1. Preheat oven to 400 degrees F
  2. To make the lemon rub, combine all lemon rub ingredients listed above from oil through salt and using your fingers, work the lemon rub onto both sides of the chicken. I put a little bit under the skin, too. There isn’t a ton of this but you only need a little bit per chicken. It packs a delightful punch, so don’t worry if you think you won’t have enough. You will 🙂
  3. In a large bowl, whisk together chicken stock, lemon juice and lemon zest and set aside.
  4. Heat olive oil in a large oven proof skillet (I used a 12″ cast iron and it was almost too small!) over medium-high heat. Once the oil is hot, add chicken, skin side down and sear both sides until golden brown, 3 minutes per side. Add chicken stock mixture.
  5. Place skillet into oven and roast until completely cooked, through, reaching an internal temp of 175 degrees F, about 30 minutes.
  6. Eat and enjoy! 🙂 If you are doing low carb, this would be great on its own or you can serve over cauliflower rice, quinoa or wild rice.

Nutritional information per thigh and a portion of the sauce:
183 calories, 11g fat, 1 g carb, 20g protein.

Turkey Burger Cauliflower Bacon Casserole (low carb)

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INGREDIENTS:

  • 1 head of organic cauliflower (medium sized is perfect)
  • 1/2 cup gluten free flour (I used brown rice flour because I had it around but you can really use whatever you’d like)
  • 1/2 tsp salt
  • 1   12 oz package of uncured bacon
  • 2 pounds ground turkey
  • 1 Tbl coconut oil (optional)
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp each salt and pepper
  • 8 oz grated cheddar cheese

SAUCE INGREDIENTS

  • 1 Tbl butter
  • 1 Tbl gluten free flour
  • 1.5 cups heavy whipping cream
  • 2 Tbl yellow mustard

INSTRUCTIONS:

  1. Steam the cauliflower until fork tender.
  2. Place cauliflower into a food processor and pulse until it resembles rice.
  3. Set aside in a bowl to cool then add the flour and salt and mix well.
  4. Cook the bacon in a large skillet until cooked. Remove with a slotted spoon to keep the bacon juice in the skillet.
  5. Transfer bacon to a paper towel lined plate to cool. Once cool, chop into pieces.
  6. Add ground turkey  and 1 Tbl oil (optional, depending on how much bacon grease you have. If you have 2 Tbl or so of grease, pass on adding oil). Cook until browned
  7. Add onion powder, oregano, garlic powder, salt, pepper and mix well.
  8. Remove turkey with a slotted spoon and transfer to a bowl.
  9. preheat oven to 350 degrees F
  10. For the sauce: Add the butter to the same skillet with the leftover grease and turkey juices and stir in the flour over low heat. Cook until the flour has absorbed the butter then add heavy cream and mustard.
  11. Continue to cook on low heat until the sauce thickens.

ASSEMBLY:

  1. Place 1/2 cup of the sauce to the bottom of a 9×13 baking dish.
  2. Spread the cauliflower mixture on the spread as evenly as possible.
  3. Place 4 oz of grated cheddar over the cauliflower.
  4. Spread the ground turkey over the cheddar evenly.
  5. Pour half of the remaining sauce over the turkey.
  6. Places the remaining cheddar over the sauce
  7. Layer the last bit of sauce over the cheddar and top with the chopped up bacon.
  8. Cover with foil and bake for 30 minutes.
  9. Uncover and bake an additional 5 minutes.
  10. Allow to cool out of the oven 20 minutes before slicing and serving.
  11. ENJOY IT (it’s so good)

NUTRITIONAL INFORMATION Per serving, serves 15. 304 calories, 21g fat, 8g carbs, 1g fiber, 18g protein

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Kielbasa, Bacon & Cabbage soup

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This. Is. Amazing. End of story.

INGREDIENTS:

  • 6 slices bacon, chopped
  • 16-24 oz of Kielbasa (I used 24oz b/c the Organic pork sausage I bought came in 12oz packages)
  • 1 small head of organic chopped cabbage (about 6 cups)
  • 1/4 cup onion
  • 1 tsp salt
  • 1/2 tsp pepper
  • minced garlic cloves (I used about 5)
  • 1 tsp dried thyme or 1 Tbl fresh thyme
  • 6 cups chicken broth (I had leftover turkey stock from last year so I used that!)
  • Freshly grated Parmesan for sprinkling (optional)

INSTRUCTIONS:

  1. In a stockpot over medium heat, cook bacon until crisp. Use a slotted spoon to remove the bacon onto a paper towel lined plate or, as we do in our house, a paper grocery bag!
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  2. Add sliced kielbasa and saute until nicely browned.
  3. Add onion and cabbage and cook, stirring often, until softened, about 5 minutes.
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  4. Add garlic, thyme, salt and pepper, cooking 1-2 minutes more.
  5. Add broth and bring to a simmer. Cook until cabbage is tender, about 10 minutes. Season to taste (I added another teaspoon of salt)
  6. Serve with a sprinkling of Parmesan (optional)

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NOTE: The bacon I used created A LOT of grease. I poured about half out but don’t be surprised as you do want to keep about 1/4 a cup of bacon grease in  your pan for the rest of the recipe. If your bacon creates more than that, you are not obligated to throw any out, just be aware it will make it more rich (not necessarily a bad thing!) 🙂

NUTRITIONAL STATS for 6 servings, using 1lb sausage

321 cals, 21g fat, 8g carbs, 2.5g fiber, 17g protein

Sausage and Veggie Skillet

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As I officially feel more transferred into Fall, I’m doing more meal planning and seem to be erring to the side of soups and comfort food. This one pan/skillet dish met all my needs. Hot, fresh, delicious.

INGREDIENTS:

  • 3/4 lb green beans, trimmed and cut in half
  • 1 large head of broccoli, cut into florets
  • 2 large bell peppers (I used one orange, one yellow), chopped into thick squares
  • 9 oz (usually 3 sausages) sausage of your choice, sliced. I used Aidells Chicken Basil Roasted Garlic but any sausage would be good in this!
  • 6 Tbl olive oil
  • 1/4 tsp red pepper flakes
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 Tbl each dried oregano and dried parsley
  • seasoned to taste with salt and pepper (I started with 1 tsp each and finished with more salt after cooking)
  • Optional: Grated Parmesan cheese

INSTRUCTIONS

  1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper (foil can work, too).
  2. Place all chopped veggies and sausage on your sheet pan. Drizzle the olive oil and spices on top. Toss to evenly coat all the veggies (you can do this ahead of time in a bowl, too, if that’s easier for you).

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  3. Bake 15 minutes, remove from oven and flip all veggies/meat around. Bake for another 10-15 minutes or until veggies are crisp tender and sausage is browned.
  4. OPTIONAL: Sprinkle with freshly grated Parmesan cheese. (you know I did!)

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NUTRITIONAL INFORMATION:
Serves 6. 278 calories, 20g fat, 16g carbs, 5g fiber, 12g protein