Tuesday, October 29, 2013

...whatcha gonna do with all that Pork?!

So I made Sheena's fabulous pulled pork and it lasted a week! I was able to eat it for lunch and dinner, but it got kind of boring. I just made another batch and have found a few different ways to use it. Last night I made baked sweet potatoes stuffed with shredded pork, and by baked if mean microwaved. The combo was delicious and was super easy to throw together!

Shopping List

Sweet Potatoes 

Pulled Pork

Cost ~ $4 if you already have the pulled pork made!


Bake sweet potatoes in oven or cook in microwave until soft. Slice down the middles and mash the insides down and to the side. Then stuff with your shredded pork!

Other Meal Ideas!

Pulled Pork Breakfast Blanket

Make a plain egg omelet. Fold the omelet up and top with a tomato slice, pulled pork and cilantro!

Cucumber Pork Sliders

Slice up a cucumber and top with avocado, pork and
hot sauce!

Reference: http://paleopot.com/2013/01/paleo-smoky-pulled-pork/

Garlic Thyme Chuck Roast

The cost of grass fed beef can definitely scare anyone who is transitioning from conventional beef.  Roasts are a great way to introduce grass fed beef into your diet.  They are less expensive than other cuts and taste delicious when slow cooked.  This recipe has tons of flavor and is just plain delicious comfort food.

I'll also post more information tonight on how you can get your hands on some high quality and affordable grass fed beef.

Grass-fed chuck roast, about 3-4 pounds
Salt and fresh ground black pepper, to taste
3 tablespoons olive oil (or any fat source you have on hand – bacon fat, coconut oil, etc.)
1 onions, diced
3-4 cloves garlic, lightly crushed
3 medium-large carrots, cut roughly into 1 inch pieces
2 cups beef stock or chicken broth
1 cup medium-bodied red wine (if you don’t want to use wine, just sub more stock, I prefer the wine,
      but not if you are doing Whole30)
2 Tbl dried thyme

  • Rub roast with garlic first, then sprinkle on the salt, pepper, and thyme.  Press the spices into the meat.
  • Heat oil on low to medium heat, add the meat and brown on all sides, remove meat and set aside.
  • In the same pan, add onions & carrots.  Saute for a few minutes, and then pour over meat in slow cooker or dutch oven.
  • In a bowl, stir together wine and broth. Pour into slow cooker
  • Cook on low for 8 hours in slow cooker or 2-3 hours in oven at 350 degrees.
  • Monday, October 28, 2013

    Broccoli & Beef Stir Fry With Fried Cauliflower Rice

    Broccoli Beef:
    1 lb. beef round strips for stir fry (I like to cut these into bite size pieces before cooking) 
    Broccoli flowerets (about 2 cups)
    2 cloves garlic, minced
    1 T lemon juice
    2 tsp. olive oil
    1 tsp. ground ginger
    1 tsp. ground black pepper
    2 tsp. toasted flax seeds
    1/4 tsp. sea salt (optional)
    1/2 tsp. crushed red pepper flakes

    Stir fry sauce:
    1/4 C chicken broth
    2 tsp. toasted flax seeds
    1 T lemon juice
    1 tsp. arrowroot powder
    olive oil

    Marinate meat for at least 20 minutes. Heat oil in wok or saute pan, and add garlic. Add beef and cook until browned. Remove Beef to side dish. Add sauce and broccoli to pan. Cook until broccoli is tender crisp. Add beef back to the pan and mix well.

    Side with Fried Cauliflower Rice


    Friday, October 25, 2013

    Vegan Ratatouille

    I have not had a chance to try out this recipe, but it looks pretty good! Hopefully I will get it made in the next couple of days. If any of you try it let us know how it is!
    Check out http://www.vegiehead.com/vegan-paleo-recipes.html for more vegan friendly recipes!
    Shopping List
    -3 tbs olive oil
    -1 large onion, chopped

    -1 can chopped tomatoes
    -1 red pepper, diced
    -1 green pepper, diced
    -1/2 head broccoli
    -1 eggplant, diced
    -1 zucchini, diced
    -2 tbsp tomato paste
    -1/4 cup torn fresh basil leaves
    -2 garlic cloves, minced
    -1/4 cup flat-leaf parsley

    Non-Vegan: Add your choice of meat or shrimp

    -Saute onion for 4 minutes over a medium heat
    -Add peppers, eggplant, broccoli and zucchini and cook for a further 5 minutes, stirring regularly
    -Add tomatoes, paste, basil, garlic and parsley and cook over a medium heat for 20 to 25 minutes until eggplant is soft

    Optional: Serve with cauliflower rice: http://sccfrecipes.blogspot.com/2013/10/cauliflower-rice-two-ways.html

    Thursday, October 24, 2013

    Coconut-Chipotle Chicken Stew

    This is a new favorite in our house.  Made this for the first time this week and it was a hit.  I love love love spicy food, but my kids.  Not so much.  I'm slowly working on building up their heat tolerance, but I have to be careful or they will refuse to eat it.  I cut the adobo sauce in half and it was perfect for them.  For me I added some Valentina hot sauce to my dish.  Add the full tablespoon of adobo sauce if you like some good heat.  I also did the slow cooker method.  Drop all the ingredients in, in the morning and boom!  Delicious smelling home and dinner ready when you return.  Anyway, I made minimal adaptations to this recipe that I got from Satisfying Eats.  Her picture of this stew is way better than mine, but I wanted to prove to you all that I really did make this.  Ha!  I also doubled the recipe below.  We love leftovers for lunch!

    Serves 4-6

    2 tbsp coconut oil

    2 lbs chicken boneless & skin-less chicken thighs
    2 bell peppers, cut up into 1” chunks
    1 sweet onion, cut in 1” chunks
    15 oz diced tomatoes
    1/3 cup fresh lime juice
    2/3 cup full fat coconut milk
    6 cloves garlic, chopped
    1 individual chipotle in adobo, chopped, plus 1/2 tbsp sauce (less if you don’t want as much heat)

    Additional Toppings:  Avocado, more lime juice, chopped cilantro and more coconut milk. 


    Stove Method

    1.  Season liberally chicken thighs with salt and pepper. Add oil to dutch oven or large pot and bring to medium-high heat. Add seasoned chicken thighs and brown on each side for 5 minutes. ( You are not trying to cook chicken thighs all the way.)

    2.  Add onions and bell pepper.  Cook for an additional 5 minutes, stirring occasionally.

    3.  Add tomatoes, lime juice, coconut milk, garlic and Chipotles in Adobo. Stir.

    4.  Reduce heat to med-low. Cover and cook for 1 hour on top of stove or finish off in oven for 1 hour at 300 degrees F. After turning oven off, you can let it stay for a few more hours until we were ready to eat. 

    Slow Cooker Method

    1.  Place chicken thighs in bottom of crock pot.  You can place coconut oil on bottom of crock pot if desired. Season liberally with salt & pepper.

    2.  Add onions, garlic and bell pepper to slow cooker.

    3.  In a small bowl, blend tomatoes, lime juice and coconut milk and chipotles in Adobo. Stir and pour into slow cooker.

    4.  Cover and cook on low for 6-8 hours or 2-4 hours on high. 

    Serve in bowls and squeeze just a bit of lime over dish and add chopped cilantro and avocado and pour about 1 tbsp of coconut milk over top of each serving.

    Wednesday, October 23, 2013

    Butternut Squash Strips

    I am a huge fan of yams and sweet potato fries. With less calories, carbs, and sugar than yams, butternut squash is a healthier option and tastes amazing too. Needless to say, this is one of my new favorite recipes :)


    Butternut Squash
    Coconut oil or olive oil(I use coconut)
    Sea salt and pepper
    Cumin (optional)

    Preheat oven to 400 degrees

    With a sharp knife, cut off the ends of the squash and then cut in half.
    Cut halves in half.

    Using a spoon, remove seeds from each quarter.
    With a sharp peeler, peel each quarter. Go over every surface more than once to make sure all the peel is removed.

    Cut each quarter into strips
    Put pieces in a bowl and toss with melted coconut oil, salt and pepper. I add a few dashes of cumin too.

    Spread on cookie sheet and cook for about 45 minutes. They cook best if they are widely spaced. Place them far apart and use multiple cooking sheets if needed. Switch pans on oven shelves half way through cooking time.

    ***Cooking time depends on oven and what size you cut the fries so check often. They won't get very crispy, but you want them slightly brown.

    Tuesday, October 22, 2013

    Paleo Nutrition for Vegetarians and Vegans

    Paleo for Vegetarians


    For more information check out the link below:




    Berry Easy Salad!


    Chicken or any kind of meat

    Slivered/crushed almonds

    EVOO / Balsamic Vinegar  
    Cost ~$15 This is a pricier dish, but you will probably buy the chicken in a multi-pack so you can get extra meals out of it.
    Grill up the chicken and season with Salt and Pepper. After it has cooled cut chicken up into bite size pieces.

    Wash fruit and cut up the strawberries.

    If you have whole almonds put them in a ziplock bag and crush them up.

    Mix some EVOO and Balsamic Vinegar to taste. A little goes a long way.

    Fill your plate up with salad and add the toppings!

    Any fruits can be used in this type of salad. Tangerines, peaches, pears, etc.

    Keep Reading for Zone Measurements

    3 block measurements

    3 oz of chicken

    Mixed greens (this is not significant enough to count towards your carbs. eat as much as you want)
    1c strawberries (1blk)
    1c blueberries (2blks)
    1/2 cup raspberries (this amount is not significant enough to count towards your carbs)

    2/3tsp evoo (2blocks)
    3 almonds crushed

    Friday, October 18, 2013

    Pan Seared Oven Roasted Pork

    Shopping List

    Pork Tenderloin
    Garlic Powder (To taste. I use a lot because I love garlic)
    1 tbsp Sage
    1 tbsp Rosemary
    1 tsp Thyme
    1 tsp Salt
    1/3 tsp Pepper
    2 tbsp evoo or coconut oil

    Cost ~6 (I usually buy the pork from Fresh and Easy. I forgot the weight, but they are the small thin ones)

    Sear pork in pan on all sides until you get a crispy brown layer. Transfer to a baking pan lined with foil (optional). Cut shallow slits across the top of the pork. Combine all the seasonings and oil in a small bowl and brush mixture over the pork. Bake in the oven at 400 degrees for 20 mins. The pork should reach 145-150 degrees. Check the pork at 20 min. You can cook the pork for longer if you like it more well done.

    If you want to Zone keep on reading

    These measurements are for a 3 block meal.

    3oz of pork (3 blks)

    12 spears of asparagus (1 blk)
    1 cup butternut squash cubed (2 blks)

    6 almonds or 3 tbsps. of avocado (3 blks)


    Thursday, October 17, 2013

    Super Easy Almond Crusted Chicken(or fish)!!!

    This is so easy and delicious, I make it every week with enough for leftovers!
    You can do the same thing with fish if you prefer.
    I use almond meal from Trader Joe's because it is cheaper. You can definitely use almond flour.

    You will need:
    Boneless, skinless chicken breasts
    Almond meal(or almond flour)
    1 or 2 eggs(beaten)
    Salt and pepper
    Coconut oil or extra virgin olive oil

    SETUP: shallow bowl with beaten eggs, shallow bowl with almond meal, and pan with oil. Place closely together to prevent lots of dripping messes!

    1. Heat oil in pan
    2. Dip chicken in egg
    3. Coat in almond meal
    4. Place in pan and cook!
    **Optional: salt and pepper to taste, directly in pan.
    Flip chicken and cook thoroughly

    Wednesday, October 16, 2013

    6 Reasons to Go Grain Free

    Not many people completely understand why going Paleo works for health, weight loss and performance.  Be sure to do your research.  The more you know, the more likely you are to stick to it.  Get an understanding of why it is good to eat and live this way.  Here is a great post from Grass Fed Girl on 6 Reasons to Go Grain Free.

    Paleo Spaghetti Squash & Meat Sauce

    This is my original recipe and a favorite in my house.  My kids absolutely love spaghetti night.  I hope you enjoy it too.  This sauce is great made in large batches and frozen for future use.  Redefine "frozen meals" by doubling your recipes and freezing half of it right away.  This ensures you have a delicious and healthy meal in a matter of minutes.  We all have those days when we just don't want to cook or don't have the time.  No excuses when you have a freezer stocked with great Paleo food.

    2 large Spaghetti Squash, cut in half and cleaned
    1 Tbl Extra Virgin olive oil
    2 large onions, diced
    6 garlic cloves, pressed
    2 lb. grassfed ground beef/lean ground beef
    2 - 28 oz cans of organic crushed tomatoes w/basil or crushed tomatoes w/basil
    2 Tbl dried basil
    2 Tbl dried oregano
    2 Tbl dried thyme
    1/2 tsp crushed red pepper or to taste
    Salt & pepper to taste

    Preheat oven to 350 degrees.  Place clean (scrape seeds and stringy stuff out) and halved spaghetti squashes cut side down on broil/jelly/bar pan.  Fill pan 1/4 in. high with water.  Place in oven for 35-45 minutes.

    Add olive oil and onions to a 6 qt. stock pot.  Turn heat on to medium.  Sauté onions until softened then add pressed garlic.  Continue sautéing onions until translucent.  Add ground beef to the pot and break up.  Turn heat up to medium high.  Cook ground beef until brown.  Once, beef is browned add two cans of crushed tomatoes, basil, oregano, thyme, crushed red pepper, salt, and pepper.  Bring sauce to a boil, then reduce heat to keep sauce at a slow simmer for 20 minutes.

    Once time is up on spaghetti squash be sure it is tender to the touch.  Should not be hard at all.  Remove squash from pan and place on a cutting board, cut side up.  Careful when handling the squash at this point, it is very hot.  I use an oven mitt to hold the squash while scraping the meat with a fork.  It will come apart like thin noodles.  Plate it up or place in a large bowl.  If you like you can also put the spaghetti squash into a colander and let it drain for a few minutes.  This ensures you don't have watery spaghetti.

    Pour some meat sauce over the top of your spaghetti squash and enjoy.

    This recipe feeds my family of 5 approximately 2 servings each and there are still left overs for lunch the next day.  You can freeze half right away or just prepare half the recipe.

    Many adaptations can be made to this recipe.  Add mushrooms or bell peppers to onions when sautéing.  This sauce is also delicious over zucchini noodles.

    Tuesday, October 15, 2013

    Sweet Potato, Bacon and Apple Hash!

    Shopping List

    2 garnet yams, peeled and cut into 1/2-inch dice 
    EVOO or Coconut Oil
    4 to 6 slices thick cut bacon, cut into small cubes
    1 large onion, cut in 1/2-inch dice
    2 Granny Smith Apples or Gala Apples  cored and cut into 1/2-inch dice
    Cost ~$8
    Recommendation: Make double the recipe


    Preheat the oven to 400 degrees F.

    In a large bowl, add the sweet potatoes, drizzle with olive oil and sprinkle with salt, to taste. Toss to coat and arrange them on a baking sheet or large pan. Roast the yams for about 10 to 15 minutes or until soft. Remove from the oven and reserve.

    Coat a large saute pan with olive oil. Add the bacon and put the pan over medium heat. When the bacon has started to get crispy and brown, add the onions, season with salt and saute until the onions translucent. Add the apples saute for 3 to 4 minutes. Stir in the yams, and saute until the yams are cooked through, about 7 to 8 minutes.

    This is pretty forgiving recipe. You can't really mess it up!

    You could also add sausage.

     If you want to Zone keep on reading

    This is a 3 block measurement


    1 cup of hash is ~3 blocks (1/3 cup baked yams/sweet potatoes is 1 blk) If you eat a little extra it's ok.

    Since the protein is not a significant amount per serving you will need to eat additional protein.


    3 eggs = 3blks (mixes in great with the hash)

    1.5 sausages = 3blks (mixes in great with the hash)


    Sprinkle 2 crushed up pecans on top (~3blks of fat) or 9 slivered/crushed almonds


    Monday, October 14, 2013

    CrockPot Pulled Pork and Paleo BBQ Sauce

    For the pork you will need:

    • 4 lb bone in pork shoulder (a little larger is okay)
    • 4 tbsp smoked paprika
    • 2 tbsp sea salt
    • 2 tbsp chili powder
    • 2 tbsp ground cumin
    • 1 tbsp ground black pepper
    • 1 tbsp ground while pepper
    • 2 tsp cayenne pepper
    For the BBQ sauce you will need:
    • 3 tomatoes, diced
    • 1/2 onion, diced
    • 4 gloves of garlic, diced
    • 1 6 ounce can of tomato paste
    • 1 cup of beef stock
    • 2 tbsp apple cider vinegar
    • 1 tbsp extra virgin olive oil
    • 2 tbsp paprika
    • 1 tsp sea salt
    • 1 tsp cayenne pepper
    • 1 8 ounce can of diced pineapple
    1. Mix all spices for the pork in a small mixing bowl, making a spice rub. Rub all over meat in every crevice you can find. Wrap tightly in a double wrap of plastic wrap and refrigerate for at least 3 hours. It is best to do this and the sauce the night before. Then let it cook the entire next day.

    2. Prepare the sauce. Combine all ingredients in a sauce pan place on stove over medium heat. Stir frequently. Once it starts to boil, reduce to low heat, cover, and let simmer for 60 minutes. After it has simmered, pour into food processor or blender and run until you get a nice smooth sauce. Store in the refrigerator.

    3. Unwrap roast and place it in your crock pot. Add 1/2 cup water. Turn crock pot to low and cook for 8-10 hours, until fork tender. 

    4. Transfer roast to a cutting board and discard liquid from crock pot. Pull meat apart into thin shreds with a fork and place back in crock pot. 

    5. Add BBQ sauce that you prepared before to the meat in the crock pot. Heat on low for 60 minutes or until hot. Enjoy!

    **Great with any side or on top of spaghetti squash or zucchini noodles as a meat/sauce mixture.  

    Friday, October 11, 2013

    Whole30 Basics and Eating Out

    We are so excited about all of the diet and lifestyle changes SCCFitters are making.  Some of you have already gotten into a groove and others still have some questions.  First, I let's review the basics of the Whole30 program.  For more detail please click here.

    Food Groups to STRIP from your Diet
    Carageenan, MSG, or sulfites - clearly labeled on processed foods
    White potatoes
    No Paleo-fying desserts or junk food
    Avoid all vegetable oils, corn, canola, peanut, soybean, grapeseed, safflower, and sunflower

    Fine Lines that are Allowed
    Clarified Butter or Ghee - only source of dairy allowed on Whole30
    Fruit juice as a sweetener - NOT A DRINK
    Certain Legumes - green beans, sugar snap peas, and snow peas
    Most forms of vinegar - white, apple cider, balsamic, red wine and rice vinegars are allowed.
    Processed foods - Minimally processed foods like canned coconut, apple sauce, tomato sauce, chicken
         broth, or canned olives.  But remember to avoid Carageenan, MSG, and sulfites.

    What to Eat
    TONS OF Vegetables
    Some Fruit
    Good Fats from fruits (avocado), nuts, oil, and seeds
    Coffee & Tea - unsweetened, can use coconut milk for creamer

    For more information about meal planning and portions click here.   For more meal ideas check out Tina's Blog.  She photographed all of her meals while doing Whole30.  It will give you some great ideas on how and what to eat.

    Second, is a brief overview on how to handle eating out on Whole30.  For more specifics and detail please read the Whole30 Guide to Navigating a Restaurant Menu.  Eating out when starting the Whole30 can be a tricky situation, but knowledge is power.  So educate yourself on the in's and out's of Whole30.  Read the packets we have available at the gym, go to the Whole30 website.
    When eating out think simple.  Protein, vegetables, and good fat.  Those are the only three things you want to see on your plate.  Also think simply in terms of preparation.  Grilled, poached, steamed,  baked, or sautéed are the easiest ways to have your meals prepared.  Be sure to ask your sever what type of oil they are using, usually and easy swap for a readily available oil like olive oil.  It is difficult to completely avoid vegetable oils when eating out, but do your best.  A grilled lean steak, baked sweet potato, and some steamed broccoli is a great meal.  Drizzle a little olive oil on your veggies and season. If eating fast food,  a chicken salad with tons of veggies, avocado, some fruit, use vinegar and olive oil as your dressing or a lettuce wrapped burger/chicken and add a bunch of veggies/fruits in there (raw onions, avocado, tomato) and mustard (check ingredients) and add a side salad to it.  Better yet!  Pack a cooler and carry your food with you.  This is a sure fire way to guarantee yourself a good meal.  Keep it simple with some boiled eggs, carrot sticks, cucumber slices and nuts. You can go ahead and get fancy with a delicious and colorful shrimp and avocado salad or pack your leftovers from dinner the night before.  Again, think protein, vegetable, and good fat.

    We would love to hear feedback from you, so please leave questions or comments below.  Let us know how the recipes we have shared turned out in your kitchen, request recipes, ask questions, share your success and struggles.  We are here to help.

    Thursday, October 10, 2013

    Rump Roast Chili with a Kick

    Shopping List

    1 yellow onion, chopped
    2 green pepper, chopped
    1 fist garlic, peeled and chopped (or 2tlbs minced garlic in a jar)
    2 tsp coconut oil or EVOO
    3-4 lbs rump roast, cubed (or any beef cubed)
    1 tbsp smoked paprika
    1 tsp chipotle
    1 tsp salt
    1 tsp pepper
    6 oz can of tomato paste
    2 ~14oz cans of fire-roasted tomatoes, diced

    Cost ~$24 (if you already have the seasoning and oil)
    4.44lbs of beef / Costco ~$16
    Onion, tomato paste, fire roasted tomatoes, green pepper / Trader Joe's ~$8  


    1. Chop onion and sauté with garlic in 1tsp coconut oil until the onion starts to turn translucent and get a slight char. Transfer to large pot.

    2. Chop and sauté green peppers until they get a slight char. Add to pot.

    3. Sear cubed meat in 1tsp coconut oil. Add to pot.

    4. Add seasonings and the rest of the ingredients to pot. Cook over medium heat until tomato paste dissolves.

    5. Cover and simmer for 3-4 hours.

    Notes: When searing the meat, if the skillet is overwhelmed with juices, the steak will not get a good sear. Pour off some of the excess so that only 1/2 remains. These juices can be added into the chili to enhance the flavor.

    It will look like there is not enough liquid in the pot, but after it cooks down there will plenty.
    Reference: Make it Paleo: Over 200 Grain Free Recipes For Any Occasion by Bill Staley & Hayley Mason

    Cauliflower Rice would go great with this!

    If you want to zone keep on reading.
    3blk Meal Measurements
    1/2 cup of chili = 3blks of protein. The carbs are not significant enough to count towards carbs.
    For your carbs you could do 2 cups cauliflower rice (1/2 blk carb), 1.5 cups brussel sprouts (1 blk carb), 1 apple for desert (2 blks carb).
    *You can mix the rice and sprouts in with the chili.
    For your fat 3 tbsp avocado (3blks fat)


    Wednesday, October 9, 2013

    Cauliflower "Rice" Two Ways

    Cauliflower Rice is a great subsitution for regular rice without all the carbs! It can be used in place of rice in any dish.

    Coarsely chop up the cauliflower. Fill the bottom of a large pot with a couple inches of water, bring to boil, then add a steamer basket(or metal strainer) with the veggies. Cover and let steam until on the oven until SUPER soft and mushy.If you don't have either a steamer basket or strainer, it's okay to put the veggies directly in the shallow water and drain when done.
    Once the cauliflower is mushy, remove from the pot and put into a big bowl. Season with sea salt and pepper. Take a potato masher or just a fork, and mash up the cauliflower until it is the consistency of rice.

    It is best to make alot at once and save it. I will cook up several heads at one time so I have it on hand for cooking other meals throughout the week.

    "Fried" Cauliflower Rice

    You will need:
    Premade cauliflower rice
    Diced or shredded carrots
    Diced green onion

    I know my measurements are very vague, but I just cook with what I have on hand. It's a hard dish to mess up! :)

    With your already pre made cauliflower rice from above, heat some extra virgin olive oil in a skillet. Add minced garlic and cook slightly. Add chopped carrots and green onions. Let cook for a few minutes then beat a few eggs and add to skillet. Before they eggs fully cooked, add the cauliflower rice. Stir and cook until the cauliflower get a golden "fried" color as opposed to white. Great side dish to any meal.

    Tuesday, October 8, 2013

    Zesty Cilantro Lime Roasted Chicken


    • 1 whole fryer chicken, somewhere around 5 lbs
    • 1 lime, zested & juiced
    • 1/2 bunch cilantro
    • 3 green onions, roughly chopped
    • 6 cloves garlic, peeled
    • 1/4 c olive oil
    • coconut oil or lard for greasing
    • salt to taste (I use approx. 2 tsp)
    Get chicken out of the fridge ASAP.  It's important for moist roasted chicken that you bring the chicken to room temperature.  If it goes from fridge to the oven, half of the cooking time is just bringing the chicken temperature up and the temperature will be different in each part of the chicken because some parts cook faster than others.

    Now, split the chicken in half.  I use kitchen shears that can cut through the cartilage of the chicken.  Right down the middle.  First cut along the back, cutting just to the side of the backbone.  Start at the neck and cut down to the tailbone.  Turn it over to the breast side and cut down the middle (between the breasts).  This will leave you with two halves of the chicken.  Lay the chicken breast side up in a roasting pan or a large oven safe dish.  I prefer using a Pampered Chef Stoneware Bar Pan, but any baking dish will do.

    In your food processor or blender.  Puree the lime zest, lime juice, cilantro (w/stems),  onions, garlic, olive oil and salt.  Smear mixture all over the chicken (top and bottom).  Use the time it takes the chicken to come to room temperature as marinade time.

    Preheat your oven to 400F.  Bake until the temperature in the thigh of the chicken is around 150-165F.  It should take about 45 minutes.

    Monday, October 7, 2013

    What to Expect When Doing Whole30. A Day by Day Timeline.

    I got a few questions and comments today while at the gym regarding exercise performance and overall feeling.  Most of what I heard was.  "I'm tired".  "I feel weak".  "My 6 mile run time sucked".  There could be a number of reasons for feeling this way.  Have some faith and trust the process.  This is just what happens in this Whole30 journey.  Check out this post on the Whole30 Timeline.  This will give you an idea on what to expect on your Whole30 journey.

    Sunday, October 6, 2013

    Easy on the go Egg Muffins

    Shopping List:

    12 eggs
    Bacon, ham, sausage, chicken, beef (optional)

    Vegetables (peppers, green onions, broccoli, spinach, tomatoes, zucchini, squash, sweet potatoes)

    Cost ~$8 (if you don't add meat)

    Crack all the eggs in a large bowl and mix with hand blender. You can mix by hand, but they will be fluffier using a hand blender. Cut up your vegetables/protein and mix into eggs by hand. Use the eyeball method when adding the extra ingredients. You don’t want to overfill with vegetables.
    Wipe muffin tin with oil and distribute egg mixture evenly. Fill almost to the rim.  Bake for about 25 minutes at @350. If they still look runny cook a little longer.

    ~If you are using a 12 cup muffin tin, this will make 12 egg muffins and are good up to a week in the fridge.
    Pop in the microwave in the morning for ~30-45 seconds.

    If you want to zone keep on reading.

    3blk Meal Measurements

    For the small muffin tin use one egg per “cup” (1block of protein). Cut up one piece of bacon and sprinkle on top of one muffin cup (1/2blk of protein). Two egg cups would then = 3blks of protein. *0.5oz of chicken or beef per egg cup can be used instead of bacon. 1oz of chicken or beef = 1blk

    For this recipe since the amount of vegetables added is not a significant amount you wouldn't count them.

    If you use the larger tin you can get a 3blk egg muffin in one cup. Two eggs and two pieces of bacon cut up. The larger muffins will take longer to bake.

    For your carbs you can eat some fruit. i.e. 1 apple = 2blks and1/2c grapes = 1blk.

    For your fat you can eat 3tbps avocado or 9 whole almonds (each option = 3 blocks of fat)

    *The hand blender will fit in both the small and large cups so you could crack your eggs and blend in the cups (it is easier this way if you are zoning). You can get a hand blender at Bed Bath and Beyond for about $35. They last forever and are good for blending smoothies/shakes too!