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)

Directions
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.

Protein
3oz of pork (3 blks)

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

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




 

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

Enjoy!!!!

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.

Sweet Potato, Bacon and Apple Hash!

Shopping List

2 garnet yams, peeled and cut into 1/2-inch dice 

EVOO or Coconut Oil

Salt

Pepper

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

 

Directions

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

Carb

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.

Protein

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

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

Fat

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



 

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.  

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
Sugar
Grains
Dairy
Legumes
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
REAL FOOD!
Meat
Seafood
Eggs
TONS OF Vegetables
Some Fruit
Good Fats from fruits (avocado), nuts, oil, and seeds
Water
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.