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.

Ingredients:

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

Method:

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.

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

Ingredients:

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

Method:

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.

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

Ingredients:

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

Method:

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!

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...

Ingredients:

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

Method:

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).

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.

Ingredients:

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

Method:

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.