some eats menu 2

Monday
Santa Fe Chops with Firecracker Salsa-------------------------------------

6 1-1/2 inch thick boneless pork center loin chops

1 Tsbp chili powder1 Tbsp ground cumin

1 Tbsp ground black pepper

Mix together seasonings and spread evenly on both surfaces of chops. Placechops on a kettle style grill directly over medium hot coals, lower grillhood and grill for 7-8 minutes; turn chops and grill for 7 minutes more.

Serve with Firecracker Salsa on the side.

Firecracker Salsa: In a small bowl,

stir together

1 20 oz can drained pineapple tidbits,

1 medium diced cucumber,

1 Tbsp fresh lime juice,

1 Tbsp honey, and 1 jalapeno chile, seeded and minced.

Cover and refrigerate 4-24hours to let flavors blend.

From: Nat'l Pork Products/Nat'l Pork Board


Tuesday Key Lime Chicken Breasts------------------------

chicken breasts key lime to cover

1 tbs extra virgin olive oil

a clove of minced garlic

a few fresh torn basil leaves

salt and pepper.

Let marinate several hours or overnight if possible.

Drain and eitherpan saute, grill, etc. As you saute and the chicken breasts are almost done, add some of thedrained reserved marinade and let cook and bubble in the pan over thebreasts until hot and bubbly. All the flavors blend so nicely. Note key lime juice is available in jars or may be available as freshlimes where you are and is more intense in flavor than the regularlimes available in my opinion.From: Joan Ross in rec.food.cooking


Wednesday Casual Joe ----------

Brown and crumble some ground beef with chopped onions and garlic (about an onion to a pound or a bit more of beef.) Pour off the excess grease,stir in a package of chopped spinach, cooked and well drained. Then stir in 3 or 4 beaten eggs, and stir until eggs are set. I don't even like spinach and I love this dish!
From Dana

Thursday Baba Ganoush -----------

Scott Hagnas December 2009

Baba Ganoush is a dish of Arabic origin. It can take many forms, varying from region to region. It is usually a side dish, or it can make a great topping. Traditionally, it will be used on some kind of pita bread. I find it goes well with celery sticks, tomatoes, or just eaten by itself.

Prep time: 10 minutes

Cooking time: 30 minutes

• 1 large eggplant

• 2 Tbsp tahini

• juice of half a lemon

• 2 cloves garlic

• 1 Tbsp olive oil

• 1/2 cup parsley, plus extra for garnish

• sea salt to taste

Poke the eggplant with several holes to release steam. Place on a baking sheet or dish, bake for 30 minutes at 350 degrees. Remove from the oven; allow to cool.Once the eggplant has cooled, peel it by simply pulling the skin off. If it has baked sufficiently, this should be relatively easy. You can also scoop out the pulp. Place the peeled eggplant into a food processor along with all of the other ingredients. Puree until you reach the desired consistency. Top with a few sprigs of parsley, then drizzle with olive oil.

Chill before serving.

Zone info: 4 servings at .4 carb block, 4.5 fat blocks (3.5g carb, 7g fat)

Friday

High Protein Chicken Pizza ---------------------------------------

Scott Hagnas

April 2008

This is a quick and convenient way to make pizza, and you won't have to eat any extra meat on the side in order to get in your protein! Here, we'll just use a chicken breast as the crust. After the basic directions, I provide recipes for two old favorites. You can make any style of pizza you like this way, just follow the basic guidelines.

Time: 30 minutes

For the "crust":

• 2 boneless, skinless chicken breasts

• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil

• 2 cloves crushed garlic

• 2 Tbsp finely chopped red onion

• 1 6 oz can tomato paste

• 1 8 oz can tomato sauce

• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage

• chopped black olives

• chopped mushrooms

• chopped red onions•

1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon

• chopped pineapple

To create the "crust",

use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort - you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round "crusts", they are ready to bake. Spread the olive oil on a baking pan.

Brush each side of the chicken with the oil, then place the pan in the oven.

Broil for 1 1/2 minutes, then flip the chicken over and

broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top.

Reduce the oven heat to 350 degrees.Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn't have access to our spices) Mix to combine well. Simmer on low. Spread the pizza sauce on the broiled chicken "crusts". Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Zone info: This really depends on your toppings, and the size of your chicken breasts. 1 oz chicken = 1 block protein. The pizza sauce as above totals 5 carb blocks, 26 fat blocks. Add the info for your toppings to get an accurate total.

from: http://www.performancemenu.com/recipes/index.php

Turkey day done paleo

From: http://www.marthastewart.com/Nav/television_prog.html

Today, Martha stuffs a free-range organic turkey from upstate New York witha fruit-and-nut stuffing that contains neither bread nor rice, theconventional foundations for stuffing. You will need to soak the driedfruit overnight in bourbon (named for Bourbon County, Kentucky), which,aside from the whole raw cranberries in this recipe, is perhaps the mostAmerican of its ingredients.If the nuts are salted, place them in a strainer, run cold water over them,and then dry on paper towels. After you've stuffed the turkey, insert anapple into the cavity to seal it. Sew the turkey with a trussing needle andstring. Then truss the turkey with string and poultry lacers—stainless-steel skewers used to secure the stuffing in the neck end of thecavity.Always take care to stuff the bird just before cooking. To ensure that thestuffing cooks evenly, don't overstuff the bird. Never mix raw meat orvegetables into a stuffing, and don't leave either stuffing or turkeysitting out for more than two hours.

FRUIT-AND-NUT STUFFING

Makes about 10 cups

18 whole pitted prunes

1/2 cup dried currants

1 cup dark raisins

24 dried apricot halves

1/4 cup orange juice

3 tart cooking apples, unpeeled, cored, chopped

3 large onions, diced

2 celery stalks, diced

6 tablespoons olive oil

2/3 cup whole macadamia nuts, unsalted

2/3 cup whole brazil nuts

1 cup walnut pieces

2 cups whole raw cranberries

1 teaspoon ground cloves

1/4 teaspoon cayenne pepper

1/2 teaspoon ground ginger

1 teaspoon ground cinnamon

1 teaspoon dried chervil leaves

1 teaspoon finely minced fresh flat-leaf parsley

2 teaspoons coarse sea salt

1/2 teaspoon freshly ground black pepper

2 eggs, slightly beaten

1. Put the prunes, currants, raisins, and apricot halves in a bowl, and pour the orange juice over the fruit. Cover bowl, and soak overnight.

2. Combine the apples, onions, and celery in a large skillet along with four T olive oil. Cook the mixture over moderate heat, stirring occasionally, until the onions are soft and the celery is tender, about 10minutes.

3. Heat 2 teaspoons olive oil in a skillet and add the nuts. Toast them,stirring constantly, until golden.

4. Transfer the sautéed onion mixture to a large mixing bowl. Add the macerated fruit, the toasted nuts, and all remaining ingredients. Gently mix the stuffing with 2 large spoons or your hands until evenly blended.Set the stuffing aside while you prepare the turkey for roasting.

5. After the turkey has been stuffed, any remaining stuffing can be cookedseparately. Place stuffing in an oiled baking dish, cover and bake at 350 degrees for about 45 minutes until heated through.

Cranberry Sauce with Dried Apricots

From: elanaspantry.com

1 pound fresh cranberries

1 ½ cups water

½ cup dried apricots, cut into quarters

¼ cup currants2 tablespoons agave nectar

¼ teaspoon ginger zest

1 teaspoon orange zest

1. Pick through the cranberries, discarding the soft and rotten ones, wash the rest

2. Place cranberries and water in pot, bring to a boil and then turn down to a simmer for 10 minutes

3. Add the apricots and currants, simmer for five minutes

4. Add agave, orange and ginger zest and simmer five minutes

As far as vegetables are concerned, be sure to follow the Paleo Diet Guidelines. This means no Corn, Beans, Legumes.

Catherine Ryan's Pie Crust --------------------------

1 cup pitted dates

2 cups pecans, pistachios & almonds mixture

1 cup almonds2 TBS orange juice

Grind the one cup of almonds (other nuts are too oily) in clean, dry foodprocessor until fairly fine power. Stop grinding way before nuts start toturn buttery. Set Aside.

Put remaining two cups of three-nut mixture intofood processor. Grind until fine enough that they just barley begin to getsome nut-butter sticking on the sides of the machine.

Add dates and mix avery long time. Mix will eventually start to ball up as the oils start topull out of the ground nuts. Finally, with machine still running, add orange juice.

The clumps of mixture will suddenly ball up in one solid,rich mass.

Put the set aside ground almond powder into strainer/sifter andshake powder over wax paper. Put entire ball of nut/date mixture in center.Press down.

Sprinkle more nut powder over top. Put another sheet of waxpaper on top. Roll out with rolling pin into size big enough to fit piepan. Pull off wax paper from top side of crust. Sprinkle almond powder inpie tin. Turn date/nut crust over into pan. Pull off last sheet of waxpaper. Gently press into pie pan, trimming off excess.

Dust the rim of thepie crust with remaining almond powder.

Fill with raw pie mixture:apple-raspberry, pumpkin, banana-carob creme, California lime, etc. Acoffe/nut grinder can be used to gind nuts instead, then all other materialcan be run though Champion juicer for similar results if a food processorisn't available; but filling will not be as smooth.

Try adding raw carobearlier on in the processing, for variety. Also, you can put spoon-sizedballs of mixture into freezer for great candy.From www.rawtimes.com

Crossfit journal 21

read it.

Breakfast for a week 1

Brendan and John's Prosciutto Cheddar Fried Egg Sandwich
4 slices of Prosciutto
4 slices of Trader Joe's French Loaf Bread
2 slices extra sharp cheddar cheese
2 eggs (with Omega 3s)
439 calories. Nutritional rating is a 1.9. This food is a good source of Protein and Selenium.
Hold the prosciutto and add arugula for Keala's...

Vegetarian Spicy Fried Egg, Cheddar and Arugula Sandwich
Joseph's 60 calorie flaxseed and oat pita bread
1/2 cup arugula
1 slice of cheddar cheese
1 tablespoon hot sauce
1 egg
247 calories. Nutritional rating of a 2.4 (out of 5). This food is a good source of Protein and Selenium. 16% car, 52% fat 32% protein
Mix the eggs and bread together for Julia's

Agave, Cinnamon Whole Wheat French Toast
1 Slice Trader Joe's French Loaf Bread
2 tablespoons agave
1 teaspoon of cinnamon
1 teaspoon vanilla extract
2 Eggs
395 calories for 1 slice. This food is low in Sodium. It is also a very good source of Manganese. A large portion of calories comes from sugar.
Hold the yokes, prosciutto, cheese and bread and add vegetables for my

Onions, Peppers, Arugula Egg White Scramble with side of salsa
(Paleo/ South Beach phase 1)
3 egg whites
1/4 green pepper
1/4 cup red pepper
1/8 cup onion
2 tablespoons salsa
handful of arugula
Morning drink... Juice Cucumber, Celery, Lemon, Ginger
1.2 cucumber
3 celery stalks
1 large lemon wedge
1 tablespoon raw ginger root
156 calories . Nutritional rating 4.9 (out of 5) This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6, Magnesium and Manganese, and a very good source of Protein, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Folate, Potassium and Selenium. This breakfast is strongly anti-inflammatory and has an extremely low glycemic index!
Be sure to click on each one and see full nutritional information

Posted by Michaela Carlin from edible evolution: great resource check it here http://edibleevolution.blogspot.com/search/label/Paleo/Zone%20Recipes

Meals for you week 1

Monday:
Just Plain Chili----------------

2 pounds of lean ground beef

1 bell pepper6 cloves garlic

2 Tbsp olive oilfresh ground pepper to taste

3 Tbsp cumin, or to taste

1 1/2 Tbsp chili powder, or to taste

1 can tomatoes (28-32 oz)

Light coals in grill. While coals are setting, 30-45 minutes, form ground beef into large patties. Clean, deseed, and chop the pepper. Mince garlic. In a large deep-shouldered skillet, heat olive oil, milling in fresh pepper to taste. Add bell pepper and sauté 5-7 minutes. Turn heat off and stir in minced garlic. Grill patties over coals until medium rare, no more than 5 minutes on each side. Turn heat on high under skillet and place patties in skillet with garlic, oil, and pepper mixture. Break up patties into small pieces with spatula and brown meat thoroughly. Add tomatoes. Mash and break up tomatoes with spatula, and mix in thoroughly. Add enough water to coverall ingredients, reduce heat to low, and let simmer 2 hours or more.From _Jack's Skillet_ by Jack Butler.



Tuesday:
Chicken Cacciatora------------------

3 Tbsp olive oil

1 (3 pound) chicken, cut up,

1 medium onion, sliced

3 garlic cloves,

minced1/2 pound mushrooms,

sliced1 (16 oz) can tomatoes1

(8 oz) can tomato sauce

1 tsp. dried oregano

1/2 tsp. pepper

1 large bell pepper, cut into 1 inch pieces

In a large frying pan, heat oil over medium heat. Add chicken and brown onall sides, about 10 minutes. Remove and drain on paper towels. Add onion, garlic, mushrooms and bell pepper to pan and sauté until onions and pepper are softened, about 5 minutes. Add remaining ingredients. Stir well. Return chicken to pan. Bring to a boil, reduce heat. Cover and simmer 30 minutes, until chicken is tender.From _365 Ways to Cook Chicken_ by Cheryl Sedaker.

Wednesday:
Leftovers

Thursday:

Chuck Steak Pizzaiola---------------------

1 beef chuck steak, cut 1 inch thick, 1 1/2 to 2 pounds

1 small onion, chopped

1 14 oz can Italian peeled tomatoes, drained and chopped

1 Tbsp chopped fresh oregano or 1 tsp dried

2 garlic cloves, choppedpinch of hot pepper flakes

2 Tbsp olive oil

Preheat oven to 350F. Place steak in a shallow glass baking dish withplenty of space around the meat. In a bowl, combine all other ingredients.Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, oruntil tender. Slice steak and serve with sauce from pan.From _365 Easy Italian Recipes_ by Rick Marzullo O'Connell


Friday:
leftovers


Saturday:

Crock Pot Pot Roast-------------------

3 1/2 lb chuck roast

1 lg onion, chopped

3 lg carrots, peeled and sliced

16 oz can diced tomatoes, undrained

Brown the roast on top of the stove beforehand, on all sides in alittle olive oil.Place the onion and carrots on the bottom of the crock pot (you'llneed at least a 4 quart crock pot for this recipe). Put the meat ontop and season to taste with salt and pepper. Pour the tomatoesover all and cook on low for 8 to 10 hours, or on high for 4 to 5hours.


Sunday:

Chicken Breasts with Red Pepper Sauce-------------------------------------

2 medium tomatoes, peeled, seeded and chopped

1 small onion, chopped

1 medium red bell pepper, chopped

1 tbsp fresh parsley, chopped

1 tbsp fresh basil, chopped, or 1/2 tsp dry basil

1/4 tsp dried thyme

1/4 tsp hot pepper sauce

1/4 tsp fresh ground pepper

4 skinless, boneless breast halves, pounded to 1/4" thickness

2 tbsp olive oil (substituted for butter in original recipe)

1/2 cup chicken broth (substituted for white wine in original recipe)

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add Chicken breasts, cook 3 minutes a side, until chicken turns white. Add broth, reduce heat and simmer 10 minutes. Spoon red pepper sauce on plates, and arrange chicken on top. Makes 4 servings.Adapted from _365 Ways to Cook Chicken_ by Cheryl Sedaker.