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
Ingredients:
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
Sauce:
2 TB Almond Butter
1 + tsp. Curry Paste
½ Can Coconut Milk
½ teaspoon Sea Salt
Method:
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.
Wednesday, December 29, 2010
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”.
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
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| What is wrong with this picture??? |
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.
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
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.
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.
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
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!
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