Tilapia Quinoa Salad

I don't know about you, but I've been in a recipe rut lately. I picked up a copy of Clean Eating Magazine the other day, though, and- voila- a few new recipes that were easy and only required a few tweaks. 


Tonight I made Tilapia Citrus Quinoa Salad- a perfect dish to take to a potluck, btw...


Ingredients:
1 cup Quinoa
Olive oil
1/2 lb. Tilapia fillets
2 large carrots, peeled and diced
1 med. yellow onion, finely diced
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
zest and juice 1 lime
zest and juice 1/2 lemon
1 tsp Dijon mustard
1 tbsp olive oil
1 clove garlic, pressed
sea salt and ground black pepper


Instructions:
1. Cook quinoa (1 c quinoa, 2 c water, salt. simmer for 20 min. covered)


2. Heat large skillet over med-high heat. Throw some olive oil in the pan, place tilapia in skillet with some salt and pepper and cook for a few minutes until it's done.


3. In a large bowl, combine quinoa, tilapia, carrots, peppers, onion.


4. In smaller bowl, whisk together lime and lemon juice and zest, Dijon, garlic, and parsley if you wish. 


5. Pour dressing over tilapia mixture and mix well.  Serve immediately or have husband put leftovers in the fridge and eat a few bowls after you come home from Bootcamp.


So, here's the deal: I know Quinoa isn't Paleo- BUT the recipe actually calls for couscous and Quinoa is gluten-free, so I went with it. It's a perfect summery dish!


What's your favorite cookbook?  I'm lookin' for a good one!

Day 3: Beets!

I had never tried beets until I got about 10 of them from my Farmhouse Delivery. I had no idea what to do with them!  I found this recipe from Tosca Reno's Eat Clean Diet cookbook.

Oven-Roasted Beets, from The Eat-Clean Diet by Tosca Reno

6-8 medium-sized beets

Extra virgin olive oil

4 cloves of garlic, passed through garlic press

Parchment paper

1. Preheat oven to 350 degrees F.

2. Wash and scrub beets. Remove any strings. Line a cookie sheet with parchment paper. Place beets on the lined cookie sheet. Drizzle with olive oil and sprinkle mixed garlic over beets. Cover tightly with tin foil and place in the oven.

3. Bake 1 hour.

4. Remove from heat. Let cool enough that you can handle the beets. The skins slip off easily at this point. Slice and place on a dinner plate next to your main course. Beets keep well in the fridge.

Day 2 Recipe #2!

There have been lots of PRs lately!
Congrats to Katy and Cindy for getting their first Kipping Pullup!

Ok, so here is a recipe submitted by Beth. It sounds really good!

Tom Ka Gai aka Coconut Ginger Chicken Soup.

Time – 20-30 mins

Ingredients:

1 lbs Boneless Skinless Chicken (cut into strips)

1 “A Taste of Thai” Coconut Ginger Soup Base (I use this brand found

at HEB as it is easier than tracking down Thai ingredients like

Galangal and Fish Sauce – it’s got a trace amount of Sugar but no

gluten or preservatives.)

1 can Coconut Milk (not the Lite kind please)

14.5 Chicken Broth (make sure you don’t get one loaded with

preservatives or ingredients you can’t pronounce)

1 Lime

1 Carrot

1/4 Cauliflower

A couple of sprigs of Cilantro

In a pan, combine the Soup Base and Coconut milk over high heat,

bringing it to boil. Add chicken, cauliflower, carrots, stir and bring

to boil. I toss in the carrots and cauliflower to get my daily dose of

vegetables. Continue to cook until the chicken is cooked. Add the

Chicken broth, stir and return to boil. Add the lime based on the

level of sourness you would like. Remove from heat, garnish with

Cilantro and voila – a quick easy and  filling meal.

What do you do with all those beets?!  If you've been getting your weekly Farmhouse Delivery, you've had a nice amount of beets. How about some Beet ideas?

Pizza Pizza

Have you been having the urge for some pizza? I tried this recipe this week and it was mmmmmm....good. Recipe courtesy of MDA

Crust:

2 c Almond Meal/Flour

2 eggs

2 tsp Olive Oil

1 tsp salt

Mix ingredients. If too mushy, add more almond flour. Spread onto an oiled cookie sheet and flatten it out to about 1/4 to 1/2" in the middle. Bake at 350 for about 15 min. It should be slightly golden but not brown around the edges.

Sauce:

In a small saucepan combine

1 can tomato paste

1 cup water

1 tsp oregano

1 tsp garlic

Simmer the sauce while the crust is baking.

When the crust is ready, load up with toppings. I used Italian chicken sausage (cooked first) and,gulp, goat cheese, along with peppers, tomatoes, and mushrooms.

Bake for about 10-15 minutes.

Verdict:

Tommy and I loved it. The kids tried it, but weren't thrilled. That's ok. I'm not going to give up on my quest for 2010: Paleo Family. Baby steps. Here is a picture of "their" pizza that they made. I made them put "at least 1 veggie" on it. As you can see, they took me quite seriously! If you have a favorite pizza recipe, post to comments!

Recipe Extravaganza!

Let the cooking begin...

Nichole sent me a bunch of great recipes that I have yet to try. One that caught my eye was for Paleo Muffins, but the recipe called for Arrowroot Powder which I didn't have laying around in my cabinet, so I found this suuuuper yummy recipe from my friend Steve over at Paleo-Zone. Even my extremely picky 4 year old thought they were good...

Disclaimer: I am not hardcore strict when it comes to little things, so by all means, doctor it up to suit you.

Muffin Recipe #1

1/2c Unsweetened Shredded Coconut

1-2 tbsp ground almonds

1 egg

1/4c chopped walnuts

1 tsp Walnut Oil (I used olive oil)

1 heaping spoonful Almond Butter

Big squeeze of honey (or whatever you choose to use)

Splash of vanilla

2 medium bananas, mashed

Sprinkle of Baking Powder (I have been using this in my pancake recipes and tried it for this one, too. It makes it more fluffy and not too dense. I have no idea what kind of Paleo indications it has. The original recipe does not call for this)

Bake at 375 degrees for about 25 minutes. Serve with big side of protein. Tastes just like banana bread!

Muffin Recipe #2

• 2 c. almond flour (it can be expensive. I make my own with the food processor and bulk almonds...pulse until it's a cornmeal-like consistency)
• 1/2 tsp. sea salt
• 1/2 tsp. baking powder
• 1/4 c. Arrowroot Powder (you can also buy from bulk section)
• 1 Banana (instead of using grapeseed oil)
• 1 tsp. cinnamon
• 1/2 c. unsweetened applesauce
• 1 large egg
• 2 medium apples, diced (I shredded in food processor)

If the mixture is a little dry (mine was) drizzle some grapeseed oil to moisten. Bake at 350 for 20 minutes.

To make Almond Meal/Flour, just buy some sliced almonds (Costco) and pulverize them in the food processor along with the coconut flakes.

Here is what you can serve with your muffins:

Machaca Scramble

Brown 1/2lb. grass-fed beef.

Add 1-3 Tbsp Chili Powder

1 tsp Cumin

Dash of Cinnamon

1 Tbsp Cocoa Pwdr

Mix over high heat, browning meat and mixing spices

Scramble 6 eggs and add to meat

Stir to prevent sticking, cook thoroughly.

Sounds like a good Sunday morning breakfast to me!

Make sure to visit EatCleanLiveStrong for more great recipe ideas.

15 Minute Tilapia

I came across this recipe today on Small Notebook. I just happened to have some Tilapia that I needed to cook, so it was perfect! The only change I made was making Collard Greens instead of a Spinach salad. Enjoy.

6:00 p.m. — Get out your non-stick skillet. The fish is going to come out with a tasty caramelized top, and you want all that goodness to stick to the fish, not the pan.

6:01 p.m. — Drizzle 2 Tablespoons of olive oil in your pan. Add the following ingredients to the oil:

• 1 Tablespoon balsalmic vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

6:03 p.m. –Get out two fillets of fresh tilapia. I enjoy cooking this kind of fish because it’s mild, it’s thin so it cooks quickly, and the fillets are usually free of tiny bones. Each fillet is about 1/4 pound.

6:04 p.m. — Drag each fillet of fish in the oil on both sides, and then set them side by side in the pan on the stove. Turn the stove on medium-high heat.

6:05 p.m. — Sprinkle a little oregano and 1/4 teaspoon sugar on top of each fillet of fish in the pan. Every sweet dish needs a little salt, and every savory dish needs a little sugar. It gives the flavor a richness, so don’t skip the sugar.

6:06 p.m. — Loosely cover the pan with a lid to retain heat and help prevent splatters.

6:07 p.m. — While the fish is cooking, start the salad. Get out your dinner plates.

6:08 p.m. — Put some baby spinach on your plate. Add grapes and nuts. (It’s so quick since no chopping is needed for this easy salad.)

6:10 p.m. — About six minutes after you turned on the heat, flip the fish over. Let it cook for about 3 more minutes until it has a brown crust on both sides.

6:11 p.m. — Top your salad with your favorite dressing, and sprinkle a lit bit of salt and pepper on top.

6:13 p.m. — The fish is done! Place a fillet on your plate next to the salad.

6:14 p.m. — Fill up the water glasses.

6:15 p.m. — Bon appétit!

More Than You Ever Wanted to Know About Chicken Broth

This post is piggy-backing on Erika's post about Chicken soup. I've actually been hearing/reading a lot lately about chicken stock of all things and have a quite lengthy post to share with you.

Here's the thing about making a good, organic chicken stock: It can not only help your body when you are sick, but it can help replace key minerals like calcium, magnesium, phosphorus, silicon, sulphur, and other trace minerals. It also contains the stuff broken down from the cartilage and tendons- glucosamine and chondroitin- high dollar supplements.

People are starting to link a lot of illness/disease/chronic pains and ailments to mineral deficiencies. If our soil is depleted, our plants are depleted. If our plants are depleted, our animals are depleted. You can see where this is going.

So back to the chicken broth... I had always wondered why people ate chicken noodle soup when they were sick. I thought maybe it was something about the combination of the noodles and the little carrots and the chunks of gross chicken in the Campbell's soup. Well...

Thankfully, it turns out it's none of the above! It's the actual homemade broth containing all of the easily absorbable minerals that is so good for you. I found this site that is fascinating if you are enjoying this topic. Here is a little snippet:

Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily-not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Fish stock, according to traditional lore, helps boys grow up into strong men, makes childbirth easy and cures fatigue. "Fish broth will cure anything," is another South American proverb. Broth and soup made with fishheads and carcasses provide iodine and thyroid-strengthening substances.

When broth is cooled, it congeals due to the presence of gelatin. The use of gelatin as a therapeutic agent goes back to the ancient Chinese. Gelatin was probably the first functional food, dating from the invention of the "digestor" by the Frenchman Papin in 1682. Papin's digestor consisted of an apparatus for cooking bones or meat with steam to extract the gelatin. Just as vitamins occupy the center of the stage in nutritional investigations today, so two hundred years ago gelatin held a position in the forefront of food research. Gelatin was universally acclaimed as a most nutritious foodstuff particularly by the French, who were seeking ways to feed their armies and vast numbers of homeless in Paris and other cities. Although gelatin is not a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, helping the poor stretch a few morsels of meat into a complete meal. During the siege of Paris, when vegetables and meat were scarce, a doctor named Guerard put his patients on gelatin bouillon with some added fat and they survived in good health.

So today I decided to take the plunge and make the broth. I have a huge aversion to dealing with dead animals with bones, so I was happy I could just throw the entire bird into the pot and not have to do anything to him. I simmered mine for 6 hours and it was super easy. I plan on drinking a cup each day this week since our whole family has had the plague. Plus, it is going to get colder this week- perfect!

One important thing to remember that Erika also pointed out: Don't skim off the gelatin stuff. It is very important. Also important, get an organic chicken. I went to Sprouts near my house and got one for $11. All you need is celery, onion, and carrots and you're set.

Here's the recipe: Chicken Stock

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.

If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries.

If you don't want to drink the broth immediately or want to save it for future use, you can freeze it in ice cube trays. Next up, fish broth- finally, a use for fish heads!

A chili kinda day

Today is a perfect day for chili.

The windows are open. The rain is pouring, and it's a wintery 65 degrees here in the ATX.

Back in Feb. I made this chili recipe from our very own Mel's blog. OMG- it is hands down the best chili recipe ever. I loved it so much I made it twice in 2 weeks!

I think the secret ingredient is the unsweetened cocoa....mmmm....

I made the chili last week but made a slight mistake that I will share with you: don't use Pete's Wicked Ale or any kind of strong beer. She specifically says "light beer" so unless you want your chili to smell like a brewery, follow the directions!

Here is the recipe and make sure to visit Mel's blog for more goodness:

Mel's Favorite Chili

Makes about 6 servings of 1 1/3 cups each

Zone: 3P + 2F + 1C

Weight Watchers: 5 points, includes 1 healthy fat serving

Ingredients:
the base:
2 tablespoons canola or olive oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, or a mix)
-
spices:
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
1 packet Splenda or 2 teaspoons sugar
-
liquids:
14.5 oz. can chopped tomatoes
12 oz. tomato paste
14.5 oz. can beef broth
1 bottle light beer (Shiner Lite tastes great!)
1 tablespoon Louisiana hot sauce

Directions:
1. Heat the oil in a large soup pot. Add onions and saute 'til soft. Add garlic and let heat 'til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sautee until browned and crumbled.

2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

3. Add the tomatoes, tomato paste, hot sauce, and beef broth to the pot. Stir well.

4. Crack open the beer and take a sip for luck. Poor the rest into the pot and stir well.

5. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.

Variations:
This recipe makes 6 3-protein-block servings of 1 and 1/3 cups each. You can make that into 8 servings of 1 cup each and eat it with 1 oz. of reduced-fat shredded cheese on top to make up the extra protein. That will also add 1-2 Weight Watchers points, depending on what kind of cheese you choose.

Add healthy carbs with a whole-grain tortilla alongside... or toss a 1/4 cup of your favorite legume (pinto, kidney, or black beans; chick peas) into each serving. Adds 1 carb block or 1 Weight Watchers point.

Add healthy fats with some chopped black olives, green olives, or avocado slices.

Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.

A Recipe Worth Sharing...

I try to cook.

I like to cook.

I'm not such a good cook.

With 2 small children, I am always looking for recipes that are Paleo/Zone -friendly but not too "out there". Oh and super easy.

Tonight I made these Almond-crusted Chicken Strips from the Caveman Food Blog (thanks Maggie!). Here is the post:

Sometimes you just want some nasty old fried chicken fingers, but as a rule they are flour-coated transfat-laden monstrosities. How to enjoy the crunch without all the badness? Almond flour!

serves 2

ingredients:
2 boneless skinless chicken breasts, sliced into fingers
1 egg, beaten
1/2 cup almond flour
1/2 tsp sea salt
1.5 tsp poultry seasoning
1 tsp dry mustard powder
1/4 - 1/3 cup oil for frying (I used palm oil shortening, but I wouldn't hesitate to use olive oil or coconut oil either - or lard if I had it!)

Heat the oil a large pan over medium-high heat (but closer to medium than to high - you don't want the almond flour to burn).

Put the beaten egg in one bowl and the almond flour plus seasonings into another bowl. Dip each chicken finger in egg, then in the almond flour mixture.

Cook the chicken in two batches until it is golden on each side.

Here is what I changed:

I used slivered almonds that I threw in the food processor- instant almond "flour"

I used Montreal Steak Seasoning (has some bad stuff in it probably)

I didn't use mustard powder

I fried them in coconut oil

Super delicious and very popular at my house this evening. Enjoy!!