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Summer 2016 Challenge

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Sesame Beef and Broccoli

Sesame Beef and Broccoli

I am a huge fan of oriental food but, of course, on the Paleo Diet, it is hard to fit it in.  The list of non-paleo ingredients is a mile long.  However, as I was perusing the web the other night, I came across this recipe for Beef and Broccoli and I have to admit one thing… this is my absolute favorite paleo recipe to date and is a definite keeper!

INGREDIENTS

  • 1 lb flank steak
  • 2 tsp coconut aminos
  • ½ cup vegetable broth
  • 2 tbsp dark sesame oil
  • 2 cloves minced garlic
  • 2 tbsp lemon juice
  • 1-2 tsp red pepper flakes
  • 2 cups broccoli florets
  • 2 cups carrots, julienned
  • 1 green onion, thinly sliced
  • 1 tbsp sesame seeds

INSTRUCTIONS

  1. In a large skillet, heat the sesame oil and cook the garlic until tender 3-5 minutes.
  2. Add slices of steak and cook until browned.
  3. In a small bowl, mix lemon juice, coconut aminos, red pepper flakes, and 1 cup vegetable broth.
  4. Remove steak from pan.
  5. Using same pan place broccoli and carrots in the heated pan. If needed add a little bit more sesame oil.
  6. Pour the liquid ingredients into the pan to coat the broccoli and carrots.
  7. Cover and cook until tender.
  8. Return the steak to the pan and add the green onions.
  9. Stir steak in until it is well coated with the sauce.
  10. Top with sesame seeds.

While this recipe calls for flank steak, any kind of steak works great!  I planned to make this with some cauliflower rice but my grater met its demise so that will have to wait until next time!

Makes approximately 4-5 servings.

This recipe originated from PaleoHolic.com and can be found here.

Week One

Well, it has been one week on the Paleo Diet, and one week with this blog.  I can’t honestly say that all has gone to plan.  I think for the best use of this post, I will reflect on the week and highlight the pros and the cons.

PROS

  • I started this blog
  • I have posted, and cooked, 4 or 5 Paleo recipes
  • I’m down 8.1 pounds & 2.2% body fat (mainly from not eating, though :-/)

CONS

  • New Years Eve ended horribly… for reasons that shall not be made public
  • A large amount of personal drama that was out of my control interfered with the week
  • Said drama lead me to having zero appetite, so eating was not a viable option most of the week
  • A last minute decision to go to Olive Garden last night led to eating WAY too much
  • The Paleo Diet was not followed very closley

With all things considered though, this week was a step in the right direction.  Even the days that I was far from being on track, the thoughts of where I was going wrong weighed in the back of my mind.  I have started this week with a full meal plan and the ingredients to make them all.  My ultimate goal for the week, though, is to be completely off of Diet Cokes by the time I post my update next Sunday.  So, if I don’t post, I am probably in the Simpson County jail for manslaughter.  🙂

Have a great week everyone!

Sausage & Gravy

What goes better with biscuits than sausage gravy?  Again, this is one of those staples that one would think they have to give up just to go Paleo.  That is not true, however, using coconut products as a substitute!  I found this recipe on PaleOMG and it actually turned out quite well!

Be sure to check out the biscuit recipe that pairs wonderfully with this!

INGREDIENTS

  • 1 (14 ounce) can of coconut milk
  • 1 lbs Pork Breakfast Sausage
  • 4 tsp Coconut Flour (or arrowroot powder)
  • ½ tsp dried parsley
  • ½ tsp garlic powder
  • ¼ tsp dried sage
  • ⅛ tsp paprika
  • salt and pepper, to taste

INSTRUCTIONS

  1. Cook and crumble sausage in skillet until no pink is left
  2. Once meat is cooked through, remove with slotted spoon and place in a bowl
  3. Leave the rendered fat in the pan and add coconut flour to the hot pan, one teaspoon at a time, whisking continuously
  4. Once mixture thickens, add coconut milk to the pan, whisk, then add the parsley, garlic powder, sage, smoked paprika and salt and pepper. Mix well.
  5. When the flavors meld, add breakfast sausage back in. Taste and salt and pepper as needed.

I have yet to get this mixture to thicken very well but, with a pound of sausage in the mix, it forms a fairly decent mixture.

Makes approximately 3-6 servings.

This recipe originated from paleomg.com and can be found here.

Coconut Flour Biscuits

Bread… one of the harder things to give up when first transitioning to the Paleo Diet.  I woke up this morning craving biscuits and gravy but knew the traditional choice would blow my day before it ever got started.  So I did a little digging and found this great recipe posted by Wellness Mama using coconut flour instead of wheat flour!

Be sure to check out the sausage & gravy recipe this pairs wonderfully with!

INGREDIENTS

  • ⅓ cup Coconut Flour
  • 5 TBSP ghee, softened but not melted
  • 4 eggs
  • 2 TBSP honey (optional)
  • dash of salt
  • ½ tsp baking powder

INSTRUCTIONS

  1. Preheat oven to 400°F
  2. Put all ingredients into medium sized bowl and blend well until well incorporated
  3. Using your hands, form into nine small balls and mash each one down with a spoon to make it about ½ inch thick
  4. Bake for 12-15 minutes until just starting to brown

Makes 9 servings.

This recipe originated from Wellness Mama and can be found here.

Sweet Potato Hash

This one is currently in the oven so I can’t exactly vouch for the flavor, yet, but it smells amazing.  Besides, it is sweet potatoes, sausage & eggs… what could there be to not like?!

INGREDIENTS

  • 1 large onion, sliced
  • 3 tbsp olive oil, divided
  • 1/2 tbsp ghee
  • 2 Italian sausages
  • 2 sweet potatoes
  • 3 tbsp fresh rosemary
  • Salt and pepper, to taste
  • 3 eggs

INSTRUCTIONS

  1. Preheat oven to 425°F.  Line a baking sheet with parchment paper.
  2. Heat one tablespoon of olive oil and the ghee in a skillet over medium heat.  Add onions and sprinkle with salt; reduce heat to low.  Continue to cook on low for 30-40 minutes, until dark brown and caramelized.
  3. While onions are cooking, peel sweet potatoes and cut into bite-sized pieces.  Place in large bowl with the remaining two tablespoons of olive oil and rosemary; mix thoroughly, coating potatoes well.
  4. In a separate skillet, cook the sausage until browned.  (Note: the original recipe calls for the sausages to be diced prior to cooking.  You may find it easier to cook the sausage first as the natural casings are often cumbersome to cut through.)  Add the cooked onions and sausage to the potatoes and toss, coating well.  Add salt and pepper as desired.
  5. Spread out mixture evenly on prepared baking sheet.  Roast for 30-35 minutes until the potatoes are soft and browned.
    ***Either refrigerate overnight if making night before or continue to next step if serving immediately***
  6. Place the cooked sweet potato hash in an iron skillet and make three small wells.  Crack eggs in the wells and season lightly with salt and pepper.  Bake for 15-18 minutes at 425°F, until eggs are set.

Makes approximately 4 servings.

This recipe originated from paleogrubs.com and can be found here.

Paleo Shepherd’s Pie

Growing up, I can always remember my mom making Shepherd’s Pie.  There was just something about the creamy mashed potatoes and the slightly burnt cheese that made it so delicious.  Unfortunately, the two things that made the dish so amazing are two of the major no-no’s of the Paleo Diet.  Luckily, thanks to PaleoGrubs, I found an easily adaptable recipe for an awesome rendition of my youthful favorite.

I also want to note that this is the first Paleo recipe that I made and I was extremely hesitant as to the outcome but I was pleasantly surprised!

TOP LAYER
  • 1 large head cauliflower, cut into florets
  • 2 tbsp ghee, melted
  • 1 tsp spicy Paleo mustard
  • Salt and freshly ground black pepper, to taste
  • Fresh parsley, to garnish
BOTTOM LAYER
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 3 carrots, diced
  • 2 celery stalks, diced
  • 1 lb. ground turkey
  • 2 tbsp tomato paste
  • 1 cup chicken broth
  • 1 tsp dry mustard
  • 1/4 tsp cinnamon
  • 1/8 tsp ground clove
  • Salt and freshly ground black pepper, to taste
INSTRUCTIONS
  1. Place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until tender. Drain and return cauliflower to the pot.
  2. Add the ghee, mustard, salt, and pepper to the cauliflower. Using an immersion blender or food processor, combine the ingredients until smooth. Set aside.
  3. Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes. Add in the ground beef and cook until browned.
  4. Stir the tomato paste, chicken broth, and remaining spices into the meat mixture. Season to taste with salt and pepper. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.
  5. Distribute the meat mixture in a small casserole dish and spread the pureed cauliflower on top. Use a fork to create texture in the cauliflower and drizzle with olive oil. Place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve.

Makes approximately 4 servings.

This recipe originated from paleogrubs.com and can be found here.