Monday, April 28, 2014

Paleo Ranch Dressing

Having my family give up some of their favorite condiments when we went Paleo was not an easy sacrifice at first.  But when I read the ingredients (corn syrup, soybean oil, canola oil, preservatives, sugar, etc.) on the bottle of some of dressings in our refrigerator I knew we had to make a change. I scoured the internet for Paleo replacements.  Once you have a few Paleo dressing recipes under your belt you find that preparing them takes very little time.  And I feel better about giving them the Paleo versions when I think of what is in a lot of popular dressings and condiments.


1 C Paleo Mayonnaise
1/3 C full fat coconut milk
2 Tbl lemon juice
2 tsp dried parsley
2 tsp dried chives
2 tsp onion powder
1 tsp dried dill
1 1/2 tsp sea salt
1 garlic clove, minced or pressed

Stir the ingredients together in a bowl until smooth.  Pour into a reusable dressing bottle or container with a lid.  Store in the refrigerator to thicken before serving.  This dressing will keep for a week in the refrigerator.

This recipe will fill a dressing bottle and works well for my family of 5 for the week.  Feel free to cut the recipe in half if you have a smaller household.  Also a great dip for crudite.

Recipe adapted from "Nom Nom Paleo Food for Humans" cookbook, by Michelle Tam & Henry Fong

Monday, April 21, 2014

Sweet Potato Salad

The weather is beautiful these days.  Which means BBQ and potlucks!  Here is a perfect side dish for you to share.  This recipe makes enough for you to share with a large group.  Feel free to cut it in half for a smaller crowd.



3 1/2 lbs sweet potatoes, roasted, peeled, and cubed

8 eggs, hard boiled and chopped

5 celery ribs, thinly sliced

1/3 Cup red onion, minced

2-3 tsp dried dill

1/3 - 1/2 Cup Paleo mayonnaise, (I use this recipe).

1/4 - 1/2 tsp coarse ground black pepper

3/4 - 1 tsp sea salt


1.  Preheat oven to 350 degrees.  Wash and dry your sweet potatoes and set them on a sheet pan.  Roast in oven for approx. 35 minutes.  The size of your sweet potatoes will determine if you need to add some time or take it down a little.  Make sure your sweet potato is had a little softness too it when you press on it.  You definitely don't want it mushy.  A little give when you press on it.  Once it is cooked, removed from the oven and cool.

2.  Once cooled, peel and cube your sweet potatoes.  Add to a large mixing bowl.

3.  Once your eggs are cooled, chop and add them to sweet potatoes.

4.  Add celery, onion, dill, mayo, salt and pepper.  Mix gently to combine.

5.  Refrigerate until you are ready to serve.  Will keep in the fridge for approx 3-4 days but don't be surprised if it is gone before then.

Wednesday, April 2, 2014


Are you consuming enough carbs?

Green Juice is a great way to make sure you are taking in enough carbs and it is super simple to make. It is also a great way to get your kids to "eat" their veggies!

You don't need a fancy juicer or blender to do this either!

I went out and bought a Black and Decker blender on sale for around $20.

If you have never done this before and are used to drinking sweet smoothies you may have to do some trial and error to figure out what you like.

The ingredients in the Green Juice I made in the image were:

1cup of Spinach
1cup of Kale
A tiny bit of Parsley
1 Basil Leaf
1/2 a Green Apple
Some Diced Pineapple and a little Pineapple Juice
1/2 Banana
1/2 an Avocado
A tiny bit of Ginger
1/2 Squeezed Lemon
Some crushed ice and a little water

You want to layer the ingredients, lightest on the bottom, heaviest on the top. This way it will help push everything down when blending.  

I have never used a juicer, but I have heard they are more messy and waste a lot of the food. With the blender you use skin and all, and don't waste anything.

These would be super easy to Zone as well. If you would like me to Zone one please comment!

*You cannot taste the Spinach or Kale. The Avocado gives it a more smoothie type consistency. You can use coconut water, milk, almond milk in place of the water.

Tuesday, March 18, 2014

Sloppy Joe Stuffed Peppers

Oh how I've missed Sloppy Joe's!  One of my favorites as a kid.  Although mine were not as good.  Sloppy Joe sauce from a can with some ground beef.  This was really good and even better as left overs, over a baked sweet potato.  

Most of the time I will recommend grass fed or organic ingredients but remember that if you have conventional ingredients that will work too.


4 Bell Peppers 
2 Tbs. Grass Fed Butter (I prefer Kerrygold)
1 1/2 lb. Grass Fed Ground Beef
3 oz. Onion – Chopped
2 oz. Carrots – Chopped
1 Celery Stalk – Chopped
3 Large Cloves Garlic – Minced
8 oz. Can Diced Tomatoes w/ Green Chiles
1/3 Cup Organic Beef or Chicken Broth
1/4 Cup Paleo Ketchup or Ketchup
2 Tbs. Tomato Paste
1 Tbs. Paleo Worcestershire (homemade) or Worcestershire Sauce
1 tsp. Yellow Mustard
1 tsp. Chili Powder
1 tsp. Cumin
1 tsp. Salt 

Preheat oven to 350°

Rinse bell peppers, cut off tops and remove stems and seeds from inside.  Lightly grease a baking sheet with butter.  Sprinkle peppers with salt and pepper.  Bake 35 minutes on middle rack.

In a large skillet, over medium-high heat, add ground beef, onion, carrots, celery, and garlic.  Cook until ground beef is cooked through – About 10 minutes.

Drain excess grease from pan.
To meat mixture, add diced tomatoes, broth, ketchup, tomato paste, Worcestershire, mustard, chili powder, cumin, and salt.  Mix until all ingredients are well incorporated.  Reduce heat to low and simmer 5-10 minutes.

After 35 minutes, remove bell peppers from oven. Stuff with sloppy joe mixture, SERVE AND ENJOY!

Wednesday, March 12, 2014

Slow Cooker Filipino Adobo Chicken Thighs

Tried this recipe last night and totally forgot to take a photo and by the time I remembered it was all gone!  Delicious and easy.  I grew up eating chicken adobo and missed it so much since we removed soy from our diet.  Love that there is a delicious alternative in the Paleo world.  Coconut Aminos!  It is a soy sauce alternative that can be found at Whole Foods.  If you are okay with soy I strongly recommend gluten free and organic tamari.  Regular soy sauce always has wheat/gluten in it and comes from genetically modified soy.  Enjoy!

This picture is taken from original recipe which called for bone in skinless chicken thigh.  The link to that recipe is at the bottom.  My adaptation uses skin on bone in chicken thighs.


6 bone in skin on chicken thighs - 
1/3 C apple cider vinegar
1/3 C coconut aminos (soy sauce substitute that can be found at Whole Foods)
4 garlic cloves peeled and smashed
6 each black peppercorns, ground or approx 1/4 to 1/2 tsp black pepper
4 bay leaves
1/2 to 1 jalapeno pepper, seeded and diced


1.  Combine vinegar, aminos, garlic, jalapeno and pepper in a dish or resealable bag.

2.  Add chicken and marinate overnight.

3.  Place chicken and marinade in a slow cooker and place bay leaves between chicken in the sauce.

4.  Cover and cook on low for 7 to 9.

5.  I didn't do this step but you can pour marinade into a sauce pan and reduce over medium heat for about 15 minutes.  I just took the sauce straight from the slow cooker and poured it over some steamed broccoli with a little salt.

Original recipe can be found at Paleo Table - Crock Pot Filipino Adobo Chicken.
  • Tuesday, February 18, 2014

    Everyday Paleo Curried Meatballs

    Another successful recommendation from the Helmer House!  Just made these meatballs last night.  Delicious, moist and super flavorful.  Goes well with mashed sweet potatoes and steamed or roasted broccoli.  I made a double batch and threw some in the freezer for another time.

    Curried Meatballs


    3 lbs ground beef

    1 cup finely diced red onion

    1 cup apple finely diced

    1 egg

    2 tablespoons curry powder

    ½ tablespoon sea salt

    Fresh ground black pepper to taste

    Preheat oven to 400. In a large bowl, place all of the meatball ingredients and mix well.   using your hands.  Form into meatballs just a little bit bigger than a golf ball and place into a large glass baking dish.  Bake for 25 minutes.  Makes 24 meatballs.  While the meatballs are cooking prepare the sauce!

    TIP - If you have a food processor this is even faster!  Throw your onion and apple in there and pulse until finely diced.

    Curry Sauce

    2 tablespoons coconut oil

    1 teaspoon crushed garlic

    1 tablespoon raw organic honey (optional)

    1 tablespoon curry powder

    2 tablespoons tomato paste

    ½ cup chicken broth

    In a large skillet saute the garlic in the coconut oil over medium heat for 2-3 minutes. Add the honey, curry powder, and tomato paste and whisk together.  Add the chicken broth and continue to whisk until the sauce is smooth.  Bring to a simmer.  After the meatballs come out of the oven, add them to the sauce in the skillet and coat well.  Cover and cook for an additional 5-10 minutes.  Serves 6-7.

    Original recipe and blog post at Everyday Paleo.

    Tuesday, February 11, 2014

    Planet Box Sale!!!

    PlanetBox Sale!!!  We know a lot of you have kids and take your own lunches to work! Here are some great lunchboxes!

    Starting today (2/11-2/18),
    PlanetBox is offering $14 off a "PlanetBox Rover Complete Set with Rocket Red Carry Bag" with the code: RED14 This code only applies towards orders placed between Feb 11 and Feb 18, 2014 with a Rover Complete Set with a Rocket Red Carry Bag.

    Check out for more information!

    Sweet Potato Soup with Bacon

    Thought I would share a recipe that is a favorite in the Helmer House.  Yup, lotta cooking going on by Max and Rachel Helmer these days and this is one that I've heard about on many of occasions.  Gotta be good right!  Sweet potato and bacon.  Everything is good with bacon.  Enjoy.

    6 slices sugar-free, nitrate-free bacon (like this from US Wellness Meats)
    1 onion, finely diced
    1 teaspoons Ras el Hanout
    1 1/2 teaspoons salt
    1/4 teaspoon ground black pepper
    dash cayenne pepper
    5 cloves garlic, peeled and smashed
    2 pounds sweet potatoes (2-3 large), peeled, quartered lengthwise, and sliced thin
    4 cups chicken broth
    1 cup water
    garnish: fresh or dried chives
    1. Cut bacon into 1/4-inch slices and place in a cold soup pot. Heat the pot over medium-high heat and cook the bacon until it’s crisp. Remove with a slotted spoon to a plate covered with paper towels and set aside to drain and crisp.
    2. Keep 1 tablespoon of the fat in the pan and discard the rest. Re-heat the fat over medium-high heat, then add the onions, Ras el Hanout, salt, pepper, and cayenne. Cook, stirring occasionally, until the onions are soft, about 5-7 minutes. Toss in the garlic and stir, cooking until fragrant, about 30 seconds.
    3. Add the sweet potatoes, broth, and water to the pot. Bring to a boil, reduce heat to simmer, cover, and cook until the potatoes are tender, about 10-15 minutes.
    4. Working in batches and being careful (please be careful, friends!), purée the soup in a food processor or blender until it’s smooth. Return to the pot, taste, and adjust seasonings. Ladle into bowls, then sprinkle with a little bacon and chives. Both the bacon and soup hold up well in the fridge for a few days.
    Serving Ideas
    I ate mine at breakfast, just like described above, but you might want to try a few of these:
    — serve in a shallow bowl and top with fried eggs
    — make it dinner by topping with cooked ground beef, shredded chicken, or pulled pork
    — drizzle with a little melted ghee and extra Ras el Hanout
    — sprinkle the top with some crushed Savory Paleo Granola

    Monday, February 3, 2014

    Paleo Sheperds Pie

    Made this last week for my family and I have to say that all but one loved it.  That is a four out of five.  I consider that a success!  It was my boy who is not a cauliflower lover so he just ate the meat mixture.  But, don't let the cauliflower stop you if you too are not a lover of cauliflower.  Pureed with some butter and it is delicious!  

    This was a dish I ate a lot growing up and I missed very much.  So glad to find this Paleo version. I'm sure it would also be delicious with mashed sweet potatoes on top.  Be sure to taste the recipe as you prepare it.  Because of the broth and tomato paste this can increase the salt content in a hurry.  So you have to be sure when adding the salt to do it slowly and taste at the same time.  Enjoy!

    • 1 pkg frozen cauliflower, cooked and drained
    • 2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
    • 1 small onion, diced
    • 2 celery ribs, diced
    • 2 carrots, diced
    • 2 cloves garlic, minced
    • 1 pound ground beef, lamb, or pork
    • 1/4 - 1/2 cup beef broth
    • 1 tablespoon tomato paste
    • 2 tsp dried parsley
    • salt and pepper to taste
    • 2 tablespoons fat (lard, tallow, ghee, etc)
    • OPTIONAL BUT NOT WHOLE 30 APPROVED - ½ cup shredded grass fed cheddar cheese
    1. Preheat the oven to 400 degrees. Grease a 2-3 quart casserole dish and set aside.
    2. Cook frozen cauliflower according to package directions and drain.
    3. Heat 2 tablespoons of fat in a large skillet or saucepan over medium high heat. Add the onion, celery, carrots and garlic and cook until beginning to soften, around 5 minutes.
    4. Add the ground meat to the pan and cook until browned. Add beef broth as necessary to keep the mixture wet. Add the tomato paste, parsley and season with salt and pepper. Let simmer while you prepare the cauliflower topping.
    5. To make the topping, put the drained and cooked cauliflower into a blender or food processor.  Add two Tbl of fat and season with salt and pepper.  Puree with a stick blender until smooth.
    6. To assemble, spread the meat mixture on the bottom of the dish. Top with the cauliflower mixture and smooth with a spoon. Cover with shredded cheese, if using.
    7. Bake for 30 minutes or until the top is brown and bubbly. Serve warm.

    Friday, January 31, 2014

    Paleo Weight Loss Mistakes

    Over the years my Paleo diet has changed many times.  At the beginning I made many mistakes and from what I have read these are pretty common mistakes when your goal is weight loss.  Here are some of the most common.

    1.  PALEO-IZING EVERYTHING!  Just because you can "make it Paleo".  Doesn't mean it is good or healthy for you.  Paleo pizza, Paleo cupcakes, Paleo cookies.  You can pretty much make all of your previous unhealthy foods Paleo with a google search.  Don't eat these.

    2.  TOO MANY NUTS!  A lot of people think they need a snack.  Most of us don't and even if you do, nuts should be eaten sparingly.  They are super calorie rich food and so easy to overeat.  A scant handful at most, one time per day is plenty.

    3.  NOT ENOUGH SLEEP!  We all know how important sleep is, but for so many reasons a lot of us are not getting enough of it.  When you deprive yourself of sleep this can make everything seem more difficult.  Two areas we as crossfitters care alot about is workout recovery and our diet for performance.  Both of these are hampered by lack of sleep.  When we are tired we are less likely to reach for those healthy foods or take the time to prepare our meals.  So shoot for a minimum of 8 hours of sleep per night.

    4.  TOO MANY CARBS!  Paleo is not a low carb diet.  But when weight loss is your goal you definitely have to be careful of your carbohydrate intake.  Stick with protein, green leafy vegetables, and a little healthy fat during meals.  Fruits and tubers should probably just be eaten around your workouts (pre and post WOD).  And for those of you who do Paleo with rice.  NO RICE when weight loss is your goal.  Rice has pretty much no nutritional value and converts to sugar very quickly.  Excess energy or sugar in our bodies turns to FAT.  

    5.  BUT I'M PRIMAL, I CAN TOLERATE DAIRY!  Again another very calorie rich food and little nutritional value.  STAY AWAY FROM DAIRY when weight loss is the goal.

    If you would like more information on common Paleo weight loss mistakes please check out the links below.

    The Caveman's Fixes for 5 Paleo Mistakes

    Top 5 Common Paleo Weight Loss Mistakes

    17 Reasons You're Not Losing Weight

    Sunday, January 26, 2014

    Everyday Paleo Mexican Beef Stew

    For those of you who attended the Everyday Paleo Workshop you had a chance to sample this SUPER DELICIOUS and EASY recipe made my Sarah Fragoso.

    Thank you to our South member Wendy Gilchrist for the photo.  She said it was delicious over a bed of spinach.

    2 lbs beef stew meat
    1 small red onion, diced
    1 garlic cloves, minced
    1 Tbl cumin
    1/2 tsp chipotle powder
    1 Tbl Oregano
    2 tsp salt
    2 tsp black pepper
    1- 4 oz diced green chiles
    2 C beef broth
    3/4 cup tomato sauce

    1.  Place beef, onion and garlic on bottom of slow cooker and turn on low.

    2.  Add all spices and mix well.

    3.  Add chiles, beef broth, and tomato sauce.  Mix well.

    4.  Cook on low for 8 hours until beef is fall apart tender.


    Tuesday, January 21, 2014

    Balsamic Sirloin Tip Roast

    I swear the clouds parted and the sun shone down on me when I ate this!  Enjoy!


     Approx 3 1/2 lbs of Sirloin Tri Tip Roast
    3 Tbl Extra Virgin Olive Oil
    1 1/2 Tbl Balsamic Vinegar
    1 1/2 tsp dried Oregano
    1 1/2 tsp Garlic Powder
    1 1/2 Tbl fresh Rosemary, minced or 1 1/2 tsp dried, then crushed
    3/4 tsp dried Thyme
    1/3 tsp Black Pepper
    3/4 tsp Sea Salt


    Place herbs and vinegar in a bowl.  Slowly pour olive oil in and whisk.  If you are doing this alone put a little olive oil in and a time and whisk.  If you have a partner have them pour and you whisk.  You want the oil and vinegar to blend well.

    Set your roast on a platter or pan.  Brush the bottom and sides of the roast with marinade.  Pour the remaining marinade over the top.  Be sure to cover the roast completely with the marinade.  Let your roast sit on your counter top for one hour.  You want it to come to room temperature so that it cooks evenly.  If you are preparing this earlier in the day go ahead and put it in the fridge, just be sure to take it out as soon as you get home to give it some time to come closer to room temp.

    Preheat your grill to 375 degrees.  Once you have the correct temperature on your grill go ahead and place  your roast in the middle of the grill.  Close lid and leave it alone for at least 40 minutes.  At 40 min mark go and check the roast's temperature.  You want it at 125 degrees for medium rare.  It can take up to an hour, be patient.  It is worth it.

    Once it has reached your desired temperature be sure to let it rest on the cutting board for 5 to 10 minutes.  Cut into thin slices and serve.

    We enjoyed it with some mashed cauliflower.

    Monday, January 20, 2014

    Kick Off Your Fit Challenge with a Pot of Everyday Paleo Scrumptious Slow Cooker Chicken

    Today is the day!  First day of our New Year Fit Challenge!  Start your challenge off with a pot full of Everyday Paleo Scrumptious Slow Cooker Chicken.  Click the link to see the recipe.  It is quick, easy, and delicious.  You can even double the recipe for lunch leftovers or freeze half for later.  Remember if you have any questions or need any help during your Fit Challenge feel free to hit up a trainer or send us a message or comment on this blog.  A lot of times other members have the same questions and you would be helping out a whole host of people when you ask your question in the comments below.

    Also, thank you to all who attended the Everyday Paleo Workshop on Saturday.  It was an amazing workshop.  We all learned that Paleo is way more than a diet.  It is a lifestyle.  You can have some success by following the "diet rules" of Paleo, but true success and health comes when you embrace all that goes into good health.  For those of you who did not attend here are a few things that are a must in your quest for optimal health.

    1.  NUTRITION!!!  Paleo people!  Eat real whole food.  Eliminate grains, legumes, sugars, vegetable oils, and dairy.  Limit nuts, fruit, and booze.

    2.  SLEEP!!!  Sleep people!  8 hours or more is optimal.  When you don't sleep, so much sucks.  Your workouts, your patience, your will power to handle cravings.  Get your sleep!

    3.  STRESS!!!  Manage it, eliminate what you can, and don't sweat the small stuff.

    4.  EXERCISE!!!  Do it responsibly and consistently.

    Tuesday, January 14, 2014


    Whole 30 Approved!

    1lb shrimp
    1lb mussels
    1/2lb scallops
    1 large onion diced
    3 tomatoes chopped
    3 cloves garlic minced
    2 bay leaves
    1/4c fresh parsley chopped
    1/4 tsp smoked paprika
    1-2 tbs tomato paste
    4oz chorizo- optional

    Sauté onion, garlic until onions are translucent. Add chopped tomatoes and chorizo stir for about 3 min. Stir in tomato paste, smoked paprika, stock and bay leaves stir. Bring to a boil and reduce heat. Add seafood until shrimp is pink and the mussels open.

    Complements of one of our SCCF members Jessica S.

    Monday, January 6, 2014

    Chorizo Stuffed Peppers!

    Shopping List

    1lb ground turkey or ground beef
    1tbsp minced garlic
    2tbsp chili powder
    1tbsp paprika
    1/2tbsp oregano
    1/2tbsp cumin
    1tsp red pepper flakes
    1/2tsp salt
    1tsp black pepper
    1tbsp apple cider vinegar
    6 peppers
    1/2 chopped onion
    1 large tomato or 1 can diced tomatoes

    Cost ~$15 if you already have all the spices


    In a bowl, season ground meat with garlic, chili powder, paprika, oregano, cumin, red pepper flakes, salt, black pepper, and apple cider vinegar. Cover bowl and refrigerate over night.

    Preheat oven to 400

    Remove tops, clean inside and rinse peppers. Brown seasoned meat in skillet over medium heat. Remove meat and stir in chopped onion and diced tomato. Stuff peppers until full (I was able to pack all of the meat into 6 peppers. and place on a baking sheet or in a pan. Bake peppers for 20-25 minutes at 400, or until eddies turn golden brown and peppers become somewhat soft.

    Zone Proportions

    1 pepper is about 3.5-4 blocks of protein. You can eyeball this or measure the meat mixture before stuffing the peppers.

    Make it Paleo | Staley . Mason

    Thursday, January 2, 2014

    Citrus Grilled Pork Tenderloin - FORGET ABOUT THE RICE IN THE PICTURE!

    This is definitely not a Whole30 compliant recipe because of the honey, but feel free to cut it back a bit if you want.  I made this for New Years Eve and it was delicious!  Enjoy!  And I forgot to take my own pic so that is why there is rice in the picture.

    1 whole pork tenderloin, approximately 2 pounds
    1/2 cup freshly squeezed lime juice
    1/4 cup honey
    1 1/2 teaspoons kosher salt
    1/2 teaspoon garlic powder
    1 chipotle chile pepper in adobo sauce
    1 teaspoon extra virgin olive oil

    Trim the pork tenderloin of any excess fat and silver skin.

    Place lime juice, honey, salt, and garlic powder in a small, lidded jar and shake to combine. Pour half of the marinade mixture into a 1-gallon resealable bag, add the chipotle pepper, and move around to combine. Add the pork tenderloin to the bag and seal, removing as much air as possible and place in a container to catch any leaks. Marinate in the refrigerator for 24 hours, rotating the bag halfway through the time. Place the remaining marinade in a covered container and refrigerate until ready to use.

    Remove the tenderloin from the bag and allow to sit at room temperature while preparing the grill. Remove the reserved marinade from the refrigerator.

    Brush grill with some oil (preferably something that can withstand hi heat like coconut oil).  Grill on high heat for approx 10 minutes on each side until internal temp reaches 140 degrees F.  I used my girddler/panini press and it took almost 20 min.

    Remove the tenderloin from the grill and let it rest on a cutting board for 5 to 10 minutes.  Slice and serve with reserved marinade.

    Adapted from: