Wednesday, December 29, 2010

Almond Coconut Curry Chicken

I made this recipe last night and it might be the most delicious thing I've ever gifted my taste buds. Seriously.  Make it, you will not regret it. 

I  made a huge batch and just kept the sauce separate to keep the chicken from getting soggy. I also pan-fried some of the chicken that had just been marinated, without breading it, and it is nearly as good as the breaded version, just much quicker and easier to make.

Almond Coconut Chicken with Curry sauce


6-8 boneless, skinless chicken breasts

Coconut Marinade:

2 Whole Eggs
½ Cup Coconut Milk
1 teaspoon curry paste
½ teaspoon Kosher Salt

Almond Breading:

¼ cup Coconut Flour
1 Cup Almond Flour
½ Cup Dry Coconut unsweetened
½ teaspoon Kosher Salt


2 TB Almond Butter
1 + tsp. Curry Paste
½ Can Coconut Milk
½ teaspoon Sea Salt


I used 8 chicken breasts. Cut into strips. Mix marinade and add chicken. Store in refrigerator for 1-2 hours

Preheat oven to 425°. Heat some coconut oil in a pan. Mix almond breading. Take each chicken strip from marinade and coat in breading.

Place in heated oil and sear till golden on each side. Then place all chicken on a cookie sheet and bake in oven for about 10 minutes.

Mix and heat sauce.

I served this over a bed of sauteed spinach.

Whole 30 Guidelines

Gearing up for the Paleo Challenge beginning January 3rd?  Need clarity on what you should or should not be eating?  I don't know that anyone outlines it better than Whole9. Here is, in part, a copied segment of their Whole 30 guide. You can get the full version here: Whole 30.

The Whole30 Program, As Outlined

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.

Do not eat processed foods. This includes protein shakes, pre-packaged snacks/meals, protein bars, milk substitutes, etc.

Do not drink alcohol, in any form.

Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. (Yes, we said corn!) This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.

Do not eat legumes. This includes beans (black, kidney, lima, etc.), peas, lentils, and peanuts or peanut butter. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese, yogurt, whey, ice cream, etc.

Do not eat white potatoes. It’s arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.

Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream. Don’t mimic poor food choices during your Whole30 program!

One last and final rule. You are not allowed to step on the scale for the duration of your Whole30 program. This is about so much more than just weight loss, and to focus only on your body composition means you’ll miss out on the most dramatic (and lifelong) benefits this plan has to offer. Give yourself a well-deserved, long overdue break from fixating on that number on the scale! Absolutely NO weighing yourself or taking comparative measurements during your Whole30.

The Fine Print

A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including during your Whole30. Including these foods in moderation should not negatively impact the results of your Whole30 program.

Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is okay!

Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, dairy, gluten and dairy-free), and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because Whole30-approved processed meats, especially jerky, are hard to find.

Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your greens.

Processed goods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean”.

Tuesday, December 28, 2010

Spicy Shrimp and Broccoli Stir-Fry

What is wrong with this picture???
  This is a quick and easy meal that stores well. Make up a big batch and reheat it for lunch the following day.  I have this meal Zone-blocked as well for those of you eating Paleo-Zone. Also, if you don't like shrimp, chicken can be easily substituted.


4 cups broccoli florets (4C)
2 large red bell pepper, chopped (4C)
1 cup onion, chopped (4C)
4 cup chicken broth, low sodium (1P)
A few cloves of garlic (I used minced garlic)
18 oz large shrimp, peeled and deveined (12P)
4 tsp fresh ginger, grated
1/2 cup sliced almonds (16F)
Crushed red pepper to taste


In large skillet or wok, saute veggies in chicken broth over medium-high heat.  When onions are soft, add garlic and ginger.  Continue stirring until broth reduces, then add shrimp and almonds. Cook until shrimp is pink. Add red pepper and spice to taste.

Divided into 4 meals, each meal is 3 blocks of protein and carbs, and 4 blocks of fat.

Monday, December 27, 2010

Upcoming Paleo Challenge

A group from our gym has decided to start in on a Paleo Challenge beginning January 3rd. I think much of the difficulty in starting Paleo is knowing what to eat and preparing those foods ahead of time so one doesn't find themself in a crunch and resorting to a poor food choice.

That said, I am going to try and gather a few resources this week and post them so those of us starting in on the challenge have a few quick references.

Whole 9 posted a great bulletin on seasonal fruits and veggies, which I've found very useful. I hope you do as well!

Whole 9 Produce Guide

Lettuce-wrapped Bacon Chili Burgers


Extra lean ground beef, bison, or chicken breasts
1 head iceburg lettuce
1 tomato, sliced
1 avocado, sliced
2 slices bacon, cooked
1 roasted green chili
Mustard, if you like


Form patties of beef or bison, or trim fat from chicken breasts. Grill.

Remove core from lettuce, then halve head and remove yellow, bitter pieces.

Place meat and desired toppings in 1/2 of the head of lettuce and serve.

This recipe is great with sweet potato fries or just a couple of cups of steamed veggies.

Thursday, December 23, 2010

Paleo Spaghetti and Meat Sauce

One of life's simpler pleasures: pasta. Who doesn't love it? I knew that when I decided to go Paleo, pasta was one of the items I was going to miss. And while there is no true substitute for the devilish delight, there is a way to satisfy the craving and stick to your Paleo plan. Please welcome, spaghetti squash!

Spaghetti squash is a winter squash, so it is in season now. You can find it year round, but now is the time to find it at its best. Look for pale, even-colored fruit with a firm exterior.

You should also know some of the great nutrition benefits of this squash. It contains Omega-3 fatty acids, which we know reduce inflammation and omega-6 fatty acids which promote brain function. It is also rich in beta-carotene, which can prevent athersclerosis; a good source of potassium, which helps lower blood pressure; contains folate, which prevents damage to the walls of the blood vessels; and an excellent source of vitamins A and C which are antioxidants.

Paleo Spaghetti and Meat Sauce


One large spaghetti squash
1/4 cup water
1 lb of Boulder Sausage Hot Italian Sausage
1 jar of marinara or tomato-based sauce. (Be sure to check the sugar content on the label. This is typically an item where you get what you pay for. Most of the higher-priced, specialty brands contain less sugar and more wholesome ingredients. You can also use plain tomato sauce with no salt added.)
Loads of garlic
Olive Oil
Any of your favorite veggies


Preheat oven to 350 F. Halve squash lengthwise and scoop out seeds. Pour water in bottom of baking dish. Place squash halves face-down in dish. Bake for approximately 1 hour or until squash is soft when pressed in middle.

Meanwhile, brown sausage in large skillet over medium heat. Drain fat and set aside.

Heat olive oil in skillet and saute garlic and veggies of choice. Once veggies are tender, add meat and tomato sauce or marinara to skillet and heat through.

Once squash is cooked, use a fork to separate strands. Top with sauce. Viola!

Getting Back to Basics

Recently a friend has asked me to help him get started on eating clean and going Paleo. This has done two things for me: it has made me re-evaluate my current eating habits (which as of late are quite frightening) and it has also made me realize that many of the recipes on this blog are not really convenient for everyday life. Many of them require a long list of ingredients or a lot of extra time in the kitchen. That said, I am going to try to post some of the simple recipes that are staples in my diet because they are easy, nutritious, and delicious!

Wednesday, December 22, 2010

Fennel and Coriander and Spice = Poultry So Nice!

A friend of mine gave me a recipe for a Fennel Spice Rub for my Thanksgiving turkey. It turned out so great, I have since modified the recipe three or four times and each time it gets better. I've used it for roasted chicken, rotisserie chicken, and roasted turkey and all of them have been delicious.

Fennel Spice Rub:

1 cup fennel seeds
3 TBSP coriander seeds
2 TBSP white peppercorns
3 TBSP sea salt

Place fennel seeds, coriander seeds, and peppercorns in a heavy pan over medium heat. Toss seeds continuously so they toast evenly. When light brown and fragrant, place on plate to cool.

Once seeds are completely cool, pour into blender or food processor and add salt. Blend to fine powder. Store in tightly seeled glass jar or freeze.

Now for the yum...


1 whole turkey, thawed
1 large white or yellow onion
4 carrots, sliced thick
4 celery stalks, sliced thick
1/2 quart chicken broth, low sodium
1/4 cup olive oil
1/2 cup Fennel Spice Rub
Fresh Rosemary sprigs
1 lemon, halved


Preheat roaster to 425 F.

Remove necks and giblets from turkey. Wash and dry turkey inside and out. Coat inside and out with olive oil. Season outside of turkey generously with spice rub and press in to adhere. Place 2-4 rosemary sprigs and 2 lemon halves inside the cavity of the turkey.

Arrange carrots and celery and onion in bottom of roaster pan. Position turkey on top of veggies so it does not rest on the bottom of the pan. Pour chicken broth over veggies.

Baste and inject turkey with juices frequently to maintain moisture. Roast until thermometer reads 165 F (insert themometer deep into the thigh, but away from the bone) and juices run clear (about 2-2 1/2 hours for 8-10 lb turkey).

Sunday, December 19, 2010

Roasted Eggplant Caponata

This is an excellent recipe taken from Eat.Move.Thrive. It is not completely Paleo because of the olives, vinegar, and anchovies, but they are a minimal ingredients in the recipe and it is loaded with vegetables and healthy goodness.


2-3 Eggplant, cubed
Olive Oil
1 cup very thinly sliced celery
1 onion, finely chopped
1 cup tomato sauce, no salt added
1/2 cup pitted green olives, roughly chopped
3 TBSP capers, rinsed and drained
2 chipped anchovy fillets (rinsed and drained if packed in salt)
1/4 cup red wine vinegar
1 TBSP honey, preferably raw, unfiltered


Preheat oven to 375 F. Toss eggplant cubes with 2+ tablespoons of olive oil. Place on baking sheet and roast until golden (20-30 minutes).

Heat a tablespoon of olive oil in a large pot over medium heat. Add celery and saute until golden. Set aside. Add another tablespoon of olive oil and saute onion for about 10 minutes. Pour the tomato sauce over the onion and cook for an additional 10 minutes.

Remove eggplant from oven. Add all ingredients to tomato sauce, stir and cook for 10 minutes.

Thursday, December 16, 2010

Paleo Pork Carnitas

I heart Mexican food. Much of what I love, however, does not fall under the Paleo umbrella, so I find myself avoiding it altogether to try and eat well. Finally, I decided to break down and make something Mexican, easy, tasty, and Paleo. Success! Try it out.

Paleo Pork Carnitas:

2-3 lb pork roast, cut into 1" cubes
Olive oil
1 to 1 1/2 cups chicken broth
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp oregano
1 tsp cinnamon
1 tsp chile powder
2 bay leaves

Heat a few TBSP of olive oil in a large skillet. Mix all spices together and coat pork cubes with spices. Brown pork in olive oil, turning frequently. Place chicken broth and bay leaves in crock pot and add browned pork. Cover and cook on low for about 8 hours or until pork pulls apart easily with a fork.

Serve with sliced avocado and Coconut Flour Tortillas:

Wednesday, December 15, 2010

Paleo Apple Crsip

Wow. I am really behind on recipes. I've been cooking plenty, just haven't had the time to sit down and write about it!

One of the fantastic recipes I made over Thanksgiving would make a great dessert any time. It is adapted from Elana's Pantry. I hope you enjoy!


2 cups almond flour
1/2 teaspoon sea salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon cloves
1/2 cup grapeseed oil
1/4 cup raw, unfiltered honey, melted
1 tablespoon vanilla extract
5-6 medium apples (use a tart variety like Granny Smith, or add lemon juice to a sweeter variety), peeled, cored, and thinly sliced


Preheat oven to 350 F. In a large bowl, combine dry ingredients. In a smaller bowl, combine honey, grapeseed oil, and vanilla. Stir wet ingredients into dry. Arrange apple slices in 8x8 baking dish. Spoon mixture over the top of the apples. Cover and bake for 50 minutes on low rack. When apples are soft and juices bubbly, remove cover and bake an additional 10 minutes to brown topping.

Friday, December 3, 2010

Paleo-Friendly Sweet Potato Fries

Thanks to Jess, here is a great recipe for Sweet Potato Fries. I will also post a dessert-ier (?) variation below.

Warning: Sweet Potato Fries are nearly as addictive as crack. Eat at your own risk and do NOT overdose! While they are Paleo-friendly, they are also a high-density carb. They are great as a post-workout snack or on occasion, but can be over-consumed!

Sweet Potato Fries


2 Sweet Potatoes
1 TBSP Olive Oil
1/2 tsp Chili Powder
1/2 tsp Garlic Powder
1/4 tsp Sea Salt
Juice of 1/2 lime


Preheat oven to 425 F. Wash and dry potatoes. With skin on, slice into 1/2" thick rounds. Cut the rounds into 1/2" finger-shaped pieces. In a large bowl, toss potatoes with oil and spices.

On a baking sheet, spread the fries in a single layer and roast, stirring every 10 minutes until browned and tender; about 30-35 min. Remove from oven, transfer to platter or bowl and squeeze lime juice over top.

Dessert Variation:


2 Sweet Potatoes
2 TBSP Coconut Oil, melted


Follow above instructions, but toss potatoes with coconut oil and sprinkle with cinnamon. I recommend lining the baking sheet with parchment paper or foil to prevent fries from sticking.

Monday, November 29, 2010

Leftover Turkey Scramble

I have an entire menu to post from Thanksgiving. I managed to keep it entirely Paleo and it was delightful. I really didn't miss any of items I omitted because the rest was so good! That said, I still have a refrigerator full of turkey and you probably do as well. I made a great breakfast scramble with it. Here's what it takes to serve 4.


4 oz roasted turkey breast, chopped
8 eggs, beaten
2 TBSP green onions, chopped
2 TBSP olive oil
4 oz mushrooms, sliced
4 slices bacon
1 cup raw spinach
Sea salt to taste
Black pepper to taste


Pan fry bacon until almost crisp. Blot with paper towel to remove grease and coarsely chop. Pour out bacon grease and add olive oil to pan. Saute turkey, green onions, mushrooms, and spinach until spinach and mushrooms are wilted. Remove from pan, set aside. Pour eggs into pan and scramble. Just before they are done, add in all remaining ingredients. Salt and pepper to taste.

Tuesday, November 23, 2010

Spiced Zucchini with Bacon and Walnuts

Another experimental recipe that turned out pretty well. Next time I make it, I will add onions and possibly replace the garlic powder with fresh chopped garlic. Just a couple suggestions!


2 medium zucchini, sliced
4 slices thick cut bacon, chopped
1/4 Cup walnuts
1 TBSP olive oil
1/4 tsp thyme
1/4 tsp all spice
1/4 tsp sea salt
1/4 tsp black pepper
1/4 tsp paprika
1/4 tsp garlic powder


In medium skillet, over medium heat, cook bacon to your liking (I made mine almost crisp). Meanwhile, combine all spices in small bowl. In mixing bowl, combine zucchini and walnuts and coat with olive oil. Then coat evenly with mixed spices. Once bacon is done, add in zucchini, walnuts, and spices and saute until zucchini is soft.

Friday, November 19, 2010

Robb Wolf's NorCal Margarita

Recipe and info taken from The Paleo Solution, by Robb Wolf.


2 shots of 100% agave tequila
Juice and pulp from one lime
Soda Water, to taste


Mix tequila and lime juice/pulp. Add in ice and shake it like a polaroid picture. Top it off with a splash of soda water; or more than a splash if you need to dilute it down a bit. Enjoy!

Reasons why this drink rocks:

1. Agave Tequila is delicous.
2. Tequila is fermented agave juice. This means it is gluten and starch-free. Gluten and starch = bad. Gut irritant; causes inflammation. None of us should touch the stuff.
3. Lime juice blunts the insulin response of the alcohol, maintaining your precious and hard-earned insulin sensitivity.
The lime juice also provides a net alkaline load when it gets to the blood stream, which is a good thing. Most other foods provide a net acid load, and it’s nice to balance that out.
4. The carbon dioxide bubbles in the soda water help get the ethanol into your blood more quickly. This has the practical effect of allowing you to drink a bit less for the same effect.

Bomb-diggity Chicken

This recipe was taken from Crossfit Verve's website. They borrowed it and modified it from Everyday Paleo. It's super easy and absolutely de-lish, so I'm calling it the bomb-diggity. Enjoy!


One whole chicken or 5 lbs of chicken breast (I used boneless, skinless chicken breast)
1 cup chicken broth
1 white onion, sliced
1 tsp paprika (I modified to 2 tsp because I heart paprika)
1 tsp cayenne
1 tsp white pepper
1 tsp poultry seasoning
1 tsp garlic powder


Mix all spices thoroughly. Rinse and pat chicken dry and rub on all sides until completely coated. Lay the onions on the bottom of a large Crock Pot. Place spiced chicken on onions and cover with broth. Set the Crock Pot on low for 5-6 hours and Viola!, Bomb-diggity Chicken.

Pairs nicely with one or five NorCal Margaritas. Recipe to follow.

Thursday, November 18, 2010

Chicken Soup For The Primal Soul

Fall has officially fell and so have the temperatures. I hate being cold. I sat in my office today with my coat and scarf on. I think management is trying to save money by refusing to heat the building. Regardless, all I could think about was something to warm me up and what does that better than homemade chicken soup?

Chicken Soup


2 lb boneless, skinless chicken breast, cut into 1" cubes
2 small zucchini, halved and sliced
1 large onion, chopped
3 carrots, sliced
3 stalks celery, sliced
8 oz mushrooms, sliced
1 can diced tomatos
3 cups chicken broth
2 cups water
4 TBSP minced garlic
1/2 tsp thyme
1/2 tsp basil
sea salt, to taste
black pepper, to taste
red pepper flakes if you want to add some spice


Combine all ingredients in large pot. Bring to a boil, then reduce heat and cover. Simmer for 1 hour minimum.

*NOTE* This can also be made in the Crock pot. Just set pot to low and cook 8 hours.

Friday, November 12, 2010

Hearty Paleo Beef Stew

In came the cold weather and my need for a warm, hearty meal. I love beef stew and figured it would be pretty easy to make a Paleo version. I decided to make it in the crock pot and let it simmer overnight and it was delicious! I hope you enjoy!

Hearty Paleo Beef Stew


2 lbs stewing beef or roast cut into 1" cubes
1 rutabaga, peeled and cut into 1/2 " cubes
5-6 stalks of celery
1 cup baby carrots, whole
1 cup mushrooms, sliced
1 head of garlic, peeled (I left the cloves whole, but you could chop if you prefer)
1 large onion, chopped
2 cups beef stock/broth (low sodium)
1/2 cup red wine
1 can tomato paste
2 bay leaves
1 tbsp oregano
1 tbsp tarragon
1/2 tbsp thyme
1/2 tbsp black pepper
sea salt to taste
2 cups boiling water


Chop meat and vegetables and place in large Crock Pot.

Boil water and add tomato paste and spices (hold the salt) until well blended. Pour over meat and veggies.

Add in beef broth, wine, bay leaves and garlic.

Pour remaining bottle of wine in two large glasses and consume.

Turn Crock Pot on low and cook 8 hours.

I recommend only using the sea salt on a per serving basis as needed.

Wednesday, November 10, 2010

I fell off the wagon...and was run over by the one behind it.

Last weekend marked my first solo CrossFit competition. It was an absolute blast and I loved every minute of it. Unfortunately, however, I chose to celebrate my accomplishments immediately following the competition by indulging in a few glasses (or bottles) of wine and, worst of all, glorious nachos and dark chocolate m&m's. Look, I'm no food Nazi. I'm all for having the occasional cheat meal to remind your taste buds of all the flavors you have forgotten in your diligent work to eat healthily. The problem for me is that once I get started, I cannot stop. I have eaten more left over Halloween candy, french fries, cheeseburgers, and even rice crispy treats in the past two days than I have in my entire life. And now I'm feeling guilty and gross.

So, today I am jumping back on the Paleo wagon and I'm strapping in tight; back down the road towards health.

Thursday, November 4, 2010

Pico de Gallo a.k.a. Salsa Fresca a.k.a. A Little Bit of Deliciousness

This recipe has been on the site for some time, but it was held captive under another recipe and, clearly, not visible enough. Today it gets promoted and has a link dedicated solely to its greatness.
Pico de Gallo


2 large, ripe, red tomoto (or 4-5 small roma tomatoes)
1/2 yellow or white onion
1-2 jalepenos, chopped
Chopped fresh cilantro, to taste
1/2 TBSP olive oil
1 tsp course sea salt, or to taste


Chop tomato and remove seeds and pulp. Finely chop onion, jalepenos (remove seeds to minimize heat), and cilantro. Mix all ingredients and enjoy!

Wednesday, November 3, 2010

Spiced Pecan Butter

This recipe came about because I was trying to make a creative pecan crust for a pumpkin pie. This butter was too sticky to make a crust, but I licked my finger and realized it was amazing. Love those recipes that come from mistakes! This would be amazing with apple slices!


1 1/4 C pecans
4 large pitted dates
2 TBSP Almond Butter
1/3 C water
1/4 tsp ground nutmeg
1/4 tsp cinnamon
1/4 tsp cloves


Place all ingredients in food processor and blend until smooth. Serve with your favorite veggies or fruit.

Ugh: My Culinary Hiatus

Sorry folks. It's not that I've been away from the kitchen; it's that the last three recipes I've made have been complete flops. Total disappointment. Keep your fingers crossed that tonight's creation will earn blog status and I can give you something worth eating!

Sunday, October 31, 2010

Pumpkin Bars - To Die For

It's Halloween and I am a complete sucker for two things: candy corn and pumpkin anything. Since I highly doubt I'll be able to modify a candy corn recipe to make it Paleo, I decided to try the next best thing and make some pumpkin bars. Thanks to, I was able to make them Paleo-friendly and absolutely delicious. I found they are even better the next day. Best of all, they are super easy to make.


1/2 cup pumpkin puree (I used Libby's)
1/2 cup agave nectar (this is where I modified the original recipe. I used raw, unfiltered honey instead)
2 eggs
1 cup blanched almond flour
1/4 teaspoon sea salt
1/2 teaspoon baking soda
1/4 teaspoon cinnamon (I used 1/2 teaspoon because I heart cinnamon)
1/4 teaspoon nutmeg
1/4 teaspoon cloves


In a food processor, combine pumpkin, honey (or agave) and eggs. Pulse for 2 minutes (I'm lazy, so I just let it blend for about 30 seconds, then pulsed it a bit to make sure it was well blended).

Pulse dry ingredients into wet for a full minute, until well combined.

Pour batter into a greased 8x8 baking dish and bake at 350 F for 30-35 minutes.

Tuesday, October 26, 2010

Mango Avocado Salsa


1 large, ripe mango
1 ripe avocado
1/2 yellow onion
Lime juice
Fresh cilantro
Sea Salt


Peel and chop mango and avocado into 1/2 inch cubes. Finely chop onion and cilantro. Mix above ingredients and sprinkle with lime juice and sea salt to taste. Pairs great with any fish and dry white wine, of course.

Monday, October 25, 2010

Carmelized Brussel's Sprouts

Brussel's sprouts are in season and I'm obsessed with them right now. Seriously, cannot get enough of the little guys. I can eat them just steamed with no seasoning, but this dish is absolutely delightful!


1 package Steam Fresh Brussel's Sprouts
1 yellow onion, thinly sliced
3 TBSP butter (grass-fed)
sea salt
2 TBSP apple cider vinegar
3 TBSP agave nectar or honey


Melt butter in large skillet over medium heat. Add sliced onions, sprinkle with sea salt and pepper, and saute until soft and golden. Mix vinegar and agave nectar. Stir in with onions and cook about 3 minutes, or until onions are brown and glazed.

Steam Brussel's sprouts in microwave. Combine with carmelized onions and heat through, about 3-4 minutes.

Best Salmon Evvvvaaaa!!!

I adapted a chicken recipe from (Spiced Honey Lemon Chicken). Not only did it turn out fabulous, but may very well be my favorite salmon marinade ever. There are a couple of questionable ingredients (butter and honey), but not enough to kill you.


2 large salmon fillets
1 tsp sea salt
1 tsp pepper
4 tsp olive oil
1 TBSP grass-fed butter, melted
3 TBSP unfiltered, raw honey
zest and juice of 1 lemon (I didn't have any fresh lemons, so used 2 TBSP Real Lemon)
1/2 tsp ground cinnamon
3/4 tsp ground garam masala (original recipe called for cumin, I ran out)
2 tsp paprika


Combine all ingredients in small bowl, then pour over salmon. Marinate for a minimum of 1 hour in the refrigerator. I marinated mine for 1 hour tonight, but saved a third salmon fillet and am marinating that overnight to see how much better it might be.

Heat oven to 400 F. Line baking dish with foil and place salmon over foil. Broil at 400 for 20-30 mins, depending on thickness of fillets. Cook just until fish is opaque throughout and juices run clear. Then turn oven up to 500 F and broil an additional 5 mins. Watch to ensure marinade does not burn.

Serve with Carmelized Brussel's Sprouts.

Pomegranate Pork Chops

I decided to get creative last night. For some reason, Sunday is my day for culinary creativity. Well yesterday I had zero desire to hit up the grocery store, so I had to be creative with what I already had. I had also forgotten to thaw any meat and I have an aversion to the defrost setting on the microwave (don't ask why, I have no logical answer; it just freaks me out). What I did have thawed was two super thick pork chops. I don't cook pork much (save bacon), so my creativity was really being tested. I would say I passed the test with a B...flavor is good, preparation is easy, but not the greatest thing I've ever made. You may be the judge if you like.


4 thin Pork Chops (or fillet two thick pork chops so you have about 1/2" thickness)
1/4 C Olive Oil
2 TBSP Apple Cider Vinegar
1 TBSP Balsamic Vinegar
2 TBSP Garlic, minced or chopped
1/2 tsp Thyme
1 tsp Cinnamon
1/2 tsp Nutmeg
1/2 C Pomegranate Seeds
1/4 C chopped Pecans


Combine all ingredients, except pomegranate seeds, in large ziplock bag and marinate for 30 minutes.

Heat large skillet on low-medium. Place contents of ziplock in skillet and cook 5-6 minutes each side, or watch for edges of pork chops to turn white, then flip.

Top cooked pork chops with pomegranate seeds and pecans. I served this with spiced Brussels sprouts and it was a great combination!

Sunday, October 24, 2010

Paleo Crock Pot Green Chili


2 lbs Pork Roast, in 1" cubes (sub chicken if you like)
1 lb Tomatillos, husked and halved
2 onions, I used 1 red onion, 1 yellow onion, chopped
3 jalapenos, halved with seeds and stems removed
4 cloves garlic
5-6 cups chicken broth
Olive Oil
Fresh cilantro, chopped
Sea salt


Combine tomatillos, onions, jalapenos, and garlic in large bowl and coat with olive oil. Line baking sheet with foil and spread mixture evenly. Roast for about 20 mins, stirring two or three times.

Meanwhile, heat 2-3 TBSP olive oil in large skillet. Brown pork or chicken, but do not cook through.

Place all ingredients in large Crock Pot and cook on low for 8+ hours.

Wednesday, October 20, 2010

Stuffed Sweet Acorn Squash

Another great one from Whole9. I wanted to make something festive and this turned out amazing. Even the kiddos thought it was great. I will definitely make again and again (probably until the whole family is so sick of it they cannot stand to look at acorn squash).

Copied from the Whole9 Blog:

Steal This Meal: Stuffed Sweet Acorn Squash

Ingredients (serves 2)

1 acorn squash
1 pound grass-fed, organic ground beef (ground turkey would work, too)
1 chopped onion
1 finely-chopped apple (we used a Braeburn, but find something local-ish)
½ cup dried chopped cranberries
¼ cup chopped pecans
1 tsp thyme
1 tsp oregano
½ tsp sage
unrefined coconut oil
salt, pepper
These reminded us of good Thanksgiving food. Even though it was made with beef, it was reminiscent of Thanksgiving turkey with the herbs. We’ll actually try this with ground turkey again at some point.

Fresh fall ingredients make for a sweet Steal This Meal.


Preheat the oven to ~400 degrees.
Cut the acorn squash in half, and scoop out the seeds and any stringy stuff.
Place the squash cut side up in a large baking pan, and put a tablespoon of water into each “cup”, and pour ¼ cup of water into the bottom of the pan.
Loosely “tent” the pan with aluminum foil, and bake for 30-35 minutes.
While squash is baking, chop the onion, apple, pecans and cranberries.
Saute the beef and onion in a little coconut oil for 2-3 minutes, then add apples, pecans, cranberries, and herbs. Add salt and pepper. Do not completely cook this mixture.
Pull squash out of the oven, spoon the mixture into the “cups” (heaped to overflowing is okay).
Bake uncovered for another 15-20 minutes.
We added a simple arugula and watercress salad with lemon-basil vinaigrette, but any green veggie would do as a side.

Serve with a fresh green salad and enjoy.

Tropical-ish Ahi Tuna Tacos

I accidentally made this for lunch today and it turned out soooooo good! If you make extra pico, it goes great over eggs the next morning!


Large Ahi tuna filet
2 TBSP olive oil
1 TBSP minced garlic
2 TBSP lemon juice
sea salt (optional)
black pepper (optional)
Fresh lettuce leaves
Ripe mango
Fresh Pico de gallo (see recipe below)


Preheat oven to 350. Place tuna filet in large piece of foil and on baking sheet. Rub with olive oil, garlic, lemon juice, salt, and pepper. Fold foil over and bake for 20-30 minutes (until tuna is opaque).

While baking, prepare lettuce leaves (I prefer "living lettuce"). Slice avocado and mango and set aside. Prepare pico de gallo.

When fish is cooked, separate into small pieces. Use lettuce as taco shell/wrap. Place a few pieces of fish, sliced avocado, mango, and top with pico de gallo. Yum!

Pico de Gallo


2 large, ripe, red tomoto (or 4-5 small roma tomatoes)
1/2 yellow or white onion
1-2 jalepenos, chopped
Chopped fresh cilantro, to taste
1/2 TBSP olive oil
1 tsp course sea salt, or to taste


Chop tomato and remove seeds and pulp. Finely chop onion, jalepenos (remove seeds to minimize heat), and cilantro. Mix all ingredients and enjoy!

Cortisol - REGULATORS! Mount up!

First off, if you don't own Robb Wolf's, The Paleo Solution, you are behind the times and need to order it asap. Not only is he hysterical in a nerdy kind of way (which in my book makes him totally hawt - we could get down and dirty and talk science...rawrrr), but the guy is pure genius and has an innate ability to educate Joe Schmo on hormones and how our bodies respond to what we do or do not put in them. Buy it; you won't regret it.

Next, I want to tell you why I'm obsessed with cortisol as of late. Yes, I claim to be working hard at being healthy and doing what is best for my body, but then I drink 4 bottles of vino and stay up into the wee hours of the morning (not pointing fingers ladies, just sayin'). Then what do I do? Drink a pot of coffee, complain about looking like I'm forty when I'm only thirty, spend the day running around like a maniac, then go home and gear up for another night out. What does Sunday look like? Repeat the above. What does this mean for my body? It means I don't sleep and my body releases cortisol; it means I drink caffeine like it's going out of style and my body releases cortisol; it means I forget to care what I eat because I'm so tired and my body gets stressed and releases cortisol. Why does this matter? Because, while cortisol is great in small doses, large doses jack you up (for lack of a technical term).

And here's the brief, minus all the sciency stuff that bores most people to tears (even though that is my favorite part): prolonged increases in cortisol, brought on by stress, caffiene, and lack of sleep cause a myriad of health issues. We're talking big issues here, folks. Decreased muscle and bone density, memory loss, high blood pressure, immune deficiency, and flabby bellies to name a few.

So, stop stressing your body out. Eat clean, sleep long and well, exercise (using varied, functional movements...CHEESE!), lay off the espresso (some is okay, just don't use it as your primary fuel), and SLOW DOWN! Your body will thank you for it.

Tuesday, October 19, 2010

Paleo Pizza


1 C almond flour/meal
3 TBSP cashew butter (or other nut butter of your choice)
1/3 C egg whites

Preheat oven to 250. Beat egg whites until they form stiff peaks. Add in almond flour and nut butter and mix thoroughly. Grease baking sheet with olive oil and flatten dough until about 1/4" thick. Bake for 10 minutes. Remove from oven and load with your favorite toppings.

Recommended toppings:

Pesto/olive oil sauce
Chopped onion
Baby spinach
Chicken breast
Black olives
Artichoke hearts
Zucchini slices

I cooked the chicken and sauteed the veggies in olive oil until just tender. Load up the pizza and bake for another 10 minutes or until done. The dough will be crisp, more like a cracker crust than soft dough.

Mama's Perfect Pork Chops

This recipe came from via Jamie Kimberlin. I haven't made it yet, but Jamie told me it was fantastical and, quite frankly, she's usually right. I will make it tonight and if it sucks, will remove it tomorrow (just kidding!) I know it will be scrumptious; can't wait to taste test it!

Mama's Perfect Pork Chops (based on recipe from


2 thick cut boneless pork chops (1-1/2in thick if possible)
a few splashes of balsamic vinegar
1-2TB of evoo
2-3 cloves of garlic, crushed
salt and pepper
1-2tsp fresh thyme or something of that sort
1TB ghee, or butter, or bacon fat


-mix vinegar,evoo,garlic,and thyme together in a bowl. salt and pepper pork chops and put in a ziplock with the marinade for 30mins

-when ready, heat cast iron skillet or sauté pan on medium high, when hot add cooking fat to coat the bottom of the pan

-take chops out of marinade and sprinkle each side with a bit of paprika. place in hot pan- make sure there is plenty of space b/t them

-brown pork chops for about 5-6 mins on first side without moving them.

-when it is time to flip, if you are using a cast iron pan, you can turn off the heat and cover the pan once you flip them. the pan holds enough heat to sear and cook the chops after the heat is turned off. mine were very thick so I kept the heat on low for about another 5-7 minutes to cook them and then turned it off. 140 degrees was perfection for me on these.

-served with Jen's Mediterranean asparagus, absolutely MAGIC people.

Here is the real Mama's recipe, I haven't tried the rub since I had zero time for that shiz. looks delish though.

Sunday, October 17, 2010

Paleo Brownies

These are pretty delightful. They will be flatter than normal brownies, unless you add non-paleo baking powder. I've made several variations of this, and this seems to be the best. You could also try whipping some egg whites to form stiff peaks in place of baking powder to see if that helps fluff up the brownies. Any way, they are still tasty and satisfying!


1/2 C Coconut Oil
6 TBSP Raw Unfiltered Honey
2 Eggs
1/2 C Almond Flour
1/3 C Cocoa Powder


Preheat oven to 350

Melt coconut oil in small saucepan over low heat. Add honey and blend. Remove from heat and let stand a few minutes to cool.

In medium mixing bowl, beat eggs. Mix in oil and honey. Slowly add cocoa powder and almond flour. Mix thoroughly.

Line 8x8 baking pan with parchment paper. Pour mixture over paper and bake 20 minutes. Let cool for 10 minutes before serving.

Sauteed Sea Scallops


1 lb wild caught large sea scallops
1/4 C coconut oil
lemon juice


Rinse and pat dry sea scallops. Heat coconut oil in large skillet over low-medium heat. Once fully melted, arrange scallops in skillet and cook until lightly browned (about 4-5 mins). Turn and cook another 4-5 minutes on the other side. Remove from oil and drizzle with lemon juice.

Mediterranean Asparagus


1 Bunch of Asparagus
1/4 C Olive Oil
1 TBSP Minced Garlic
1/2 C Cherry or Grape Tomatoes, halved
1/4 C Calamata Olives, chopped


Preheat oven to 350. Cut woody ends from asparagus. Mix all ingredients in medium sized bowl. Line baking sheet with foil. Spread asparagus evenly on baking sheet and bake for 20 minutes.

Wednesday, October 6, 2010

Sweet Potato Chews

This came in an email from Whole 9. These are absolutely delicious. I made them last night and will definitely make them again.

Post-Workout Sweet Potato Chews

Cast of Characters:

Sweet potatoes. I thought these were yams, but apparently they are sweet potatoes. Whatever, I don’t really care. Just get the orange ones. The yellow ones don’t survive being baked and cooked.

Cinnamon. I’ve read that it improves insulin sensitivity. It’s also delicious.

Coconut oil. It imparts a subtle coconut taste that rounds out the flavor of the sweet potato in a truly marvelous way.

Now Do This:

First, you have to bake the sweet potatoes, so preheat oven to 325.
Spread a piece of aluminum foil on a middle rack and bake as many as you can fit for about an hour. You want them soft, so the skins easily pull away from the sides.
After baking, let them cool in the oven until it’s convenient to move on to the next step. Sitting in the oven overnight is fine, in fact.
Now you have to peel them. If you baked them long enough, you should be able to get most of the peel off with your fingers. Use a knife for any stubborn bits.

This will make MANY pans of sweet potato chews.

Next, you need to slice them and arrange them on a baking sheet. You can use a pan liner (like Silpat) to make removal of the finished product easier.
Cut them about 1/2 a centimeter thick. You want a uniform thickness if possible, and I find 1/2 cm gives me enough potato to keep it from becoming a mess when I transfer pieces to the pan.
Arrange them flat side up.
Now, melt your coconut oil and paint on your potato slices using a pastry brush.
Give a healthy dusting of cinnamon (I really load up).
Then back to the oven it goes for the “drying”. Cooking at 350 for 50 minutes brings about half the pan to an acceptable level. They sizzle nicely under the high heat.
Usually, I’ll remove the done ones and throw the pan back in for another 10 minutes and that produces pretty good results. I’ve also done 300 degrees and 90 minutes. That works pretty well too and is more forgiving, meaning less crispy pieces. You may have to experiment a bit. If you go too long or too hot, you will have sweet potato crisps. Not bad, but I prefer the chewy consistency of soft dried fruit.
Partition slices into perfect PWO portions and pack them in Ziploc bags or covered glass storage containers. (I don’t know how long they keep because we’ve never had a batch last longer than a couple days.) Enjoy!

Thursday, September 23, 2010

Pecan Crusted Cod

This was an experimental recipe that has since become one of my favorites.

Pecan Crusted Cod (or other white fish)

1-2 lbs Wild Caught Cod, or substitute any other white fish
1 cup Pecans, processed roughly so there are still chunks
1/2 cup almond flour
1/2 cup coconut flour
2 eggs, beaten
1/4 cup coconut oil
1/4 cup olive oil
Sea Salt

Cut fish into small pieces (1 inch x 4 inches). Beat eggs in small bowl. In separate, medium mixing bowl, combine processed pecans, almond flour, and coconut flour. Dip fish in eggs, then immediately transfer into nut/flour mixture and coat thoroughly. I turn the fish, pile the mixture on top and pat it down to create a thick crust.

Combine coconut oil and olive oil in medium skillet warm over medium heat. Place crusted fish in skillet and cover. Cook 4-5 minutes on each side, or until the center of the fish is opaque. Remove fish from skillet and place on paper towels to blot oil. Season with sea salt.

This is excellent over wilted Red Chard!

Elk Steak - Um Yum!

I've been trying to clean the freezer out, as Donnie will be home soon and hunting season is right around the corner. Hopefully I will have a new elk in my freezer soon, so out with the old. Last night I marinated and pan fried some Elk steaks and they turned out delightful!

Garlic Lime Elk Steak


2 lbs Elk Steak, cut into 1-2 oz pieces
1/2 cup Olive Oil
2 TBSP minced Garlic
1/4 cup Lime Juice
1/4 cup shallots, chopped


Place all ingredients in ziplock bag and marinate 30+ minutes. Warm medium skillet to medium high. Place steak pieces in skillet and brown; about 3 minutes per side.
Serve with your favorite veggies or cauliflower mashed potatoes. Yum!

Wednesday, September 22, 2010

Tessa's Favorite Recipe

Emergency Carbs

1 Liter of Wine (preferably a red blend)


Apply corkscrew to cork. Remove. Pour wine in large glass. Consume. Smile.


Stolen, but altered. Courtesy of

2 cups raw almonds (soaked if possible)
1 cup raw walnuts (same)
½ cup unsweetened coconut flakes or grated coconut
3 egg whites
Optional - 2T sweetener (either maple syrup or honey)

1. Preheat oven to 350 and line metal trays with foil or paper.
2. Using about a cup of nuts at a time, depending on blender size, process nuts in a deep or sealed bowl until chunks are at the desired size. You can also chop the nuts by hand if you're keen for a long, steady workout.
3. Place prepared nuts in a large bowl, and add coconut.
4. In a small, dry bowl, beat egg whites until smooth, glossy peaks form. Add sweetener, and stir thoroughly.
5. Add egg mixture to nuts & coconut, and stir thoroughly until no egg foam is visible and everything has been coated. If you feel the egg didn't stretch far enough, whip up another white and add that to your bowl.
6. Spoon nut mixture onto bakeware, keeping the layers no thicker than an inch high.
7. Bake in oven for around 10 minutes, or until the top layer starts to become golden.
8. Remove from oven and stir mixture to bring uncooked nuts to the surface and to break apart any lumps. Replace in oven and bake for another 10 or so minutes, watching for burning. You may need to repeat this step if your batch is cooking unevenly.
9. When cooked to your liking, remove from oven and allow to cool thoroughly before storing in an air-tight container.

Serve with berries & coconut cream for best results, but is also good with almond milk.

Fudge Babies

Paleo Fudge Babies (I’ve renamed them Crack Babies – because they are that addictive.)
Stolen and unaltered because they cannot get any better. Courtesy of

1 1/3 cup Dates
1 cup Walnuts
4 Tbs Cocoa Powder
1 tsp Vanilla

1. Dump into a food processor, hit the big button that says ON.
2. Process the food...roll with fingers into little "balls" also known as Fudge Babies
3. Chill and serve. FANTASTICO!
DISCLAIMER: Dates have a super high GI, so don’t go crazy like I did the first time I made them and eat 14. Remember, they are candy and should be treated as such. They will, however, cure a chocolate craving and take the worst of PMS and make it better 

Perfect Paleo Crepes

Paleo Crepes (enough for 3 crepes)
Stolen from:

2 eggs 10F 14P
2 Tablespoons Coconut Oil - melted - 28F
1 Tsp Agave 5C (Optional…also may sub honey or maple syrup)
2 Tablespoons Coconut Flour - sifted - 12C 2F (can get at Whole Foods)
3 Tablespoons Coconut Milk - 7F 3C
2 Tablespoons Water
1 teaspoon vanilla extract
1/8 teaspoon salt
pinch cinnamon
pinch nutmeg
1 Cup raspberries 15C (filling)
1.5 Tablespoons Agave 22C (topping…again, optional)

1. Beat the eggs and the rest of the ingredients together.
2. Melt the coconut oil in a non-stick pan and, after it's just melted, add it to the ingredients and mix well. NOTE: Coconut oil cooks VERY hot, a med-low setting should be just fine.
3. Pour 1/3 Cup of the batter into the hot pan and tilt the pan around so you get about a 6" diameter crepe.
4. Wrap up 1/3 C of raspberries, sprinkle some coconut flour on top (this is for "looks"), and drizzle with 1/2 Tablespoon agave (or not). YUM!

*I eat pancakes with no syrup, so I didn’t need the agave. But, if you’re normal and like the syrup, this can be a little treat. Otherwise, the recipe is great without the added sugar.

Curry "Rice"

Curry “Rice” - this recipe is per person, 5 block meal

1 med head cauliflower - 20 oz
1/2 teaspoon ground curry
1 green onion - finely chopped
dash of cayenne pepper, sea salt, ground black pepper
1 Tablespoon olive oil

1. Finely chop cauliflower, discarding stem pieces.
2. Microwave for about 3 minutes in a covered convenient bowl (Tupperware works great).
3. Mash the cooked cauliflower like there's no tomorrow
4. Add 1 tablespoon olive oil to a hot pan and stir-fry the stuff until slightly brown.

Spinach and Pine Nuts

Spinach and Pine Nuts

4 cups raw spinach
½ med. Yellow onion
1 TBSP olive oil
1 tsp minced garlic
½ cup raw pine nuts

1. Heat olive oil over medium heat in medium to large skillet.
2. Dice onion and place in skillet. Cook until carmelized.
3. Add garlic and pine nuts. Mix often and cook until garlic appears “toasted”.
4. Add in raw spinach and cook until wilted.

Coconut Fried Chicken

Coconut Fried Chicken = Fabulous
(This one is actually an original…hope you like it as much as I do!)

2 medium chicken breasts
½ cup coconut flour
½ cup shredded, unsweetened coconut
¼ cup almond meal
½ tsp pepper
½ tsp paprika
¼ tsp garlic powder
¼ tsp onion powder
1 egg, beaten.
¼ cup coconut oil
Sea salt (optional)

1. Remove excess fat from chicken breasts and cut into tenders. These cook better when sliced on the thin side.
2. In medium bowl, mix next 7 ingredients.
3. In small bowl, beat egg.
4. Coat each piece of chicken with egg, then place in mixture and coat thoroughly.
5. Heat coconut oil in medium skillet at medium-low heat.
6. Place coated chicken tenders in skillet and cook completely through. Meat should be opaque and white all the way through. Do not overcook, or you will have very chewy chicken!
7. Line plate with paper towels.
8. Place cooked tenders on paper towels to cool, sprinkle with sea salt.

NOTE: If you cannot cook the entire batch at once, you may need to clean skillet and replace coconut oil. Otherwise you may end up with dirty-looking fried chicken.

Zesty Chicken Tacos

I have come to realization lately that I love to cook. Throw in a little challenge, like making the meal entirely Paleo, and I am in Nerd Heaven: it's like putting a logic puzzle together, but with food!

Our dear friend Tessa has expressed concern over her inability to spend time in the kitchen. While she would love to commit to eating Paleo foods, she struggles with the time and preparation required to do so. I told her that if she can get a good number of people in on ordering my paleo meals, I will quit my job and become a little paleo entrepreneur-ess!?! I will send out a weekly menu, folks can pick and choose which meals they want delivered throughout the week, I merrily cook and sip wine while doing so, and they maintain their diets without worrying about going to the store or preparing meals in advance. VOILA!

BUT...until Tessa comes up with that good number of people, I will just cook my little heart away and post my recipes right here for you to make yourselves. Not all of these recipes will be original, but if they are not, I will give credit where credit is due!

Which brings me to my first recipe - Courtesy of Jamie Kimberlin

Zesty Chicken Tacos

3 large boneless, skinless chicken breasts
1 large yellow onion
1 jar Roberto's Green Chili Salsa
1-2 cups low sodium Chicken Broth
2 Adobo chilis
1 TBSP of Chipotle Tobasco
1 head Butter Lettuce
Avocado (optional)

Slice onion into 1/2 in rounds and lay in bed of crockpot. Add adobo chilis. Pour chicken broth over onions. Lay chicken breasts over bed of onions. Mix tobasco sauce in salsa. Pour salsa mixture over chicken. Turn crockpot to low and cook, covered for 8 hours. Or, if you are in a hurry, turn to high and frozen breasts can be done in 4 hours. Shred chicken with a fork.

Wash and dry lettuce leaves. Slice avocado. Place a few ounces of cooked chicken in leaves and top with avocado slices. DELISH!

***I made a milder version for my kiddos because they can't handle the heat; just omit the adobo chilis and the tobasco.