Rosemary Tea

Not too long ago, my mother-in-law introduced me to something I have never tried. Rosemary tea. I love rosemary in cooking, but I never thought to drink it??? EW! But, I tried it and LOVED it. My mother-in-law raved about the benefits of this new found nectar of mine. So, I wanted to look into the health benefits of Rosemary Tea. And since we just posted about keeping hydrated, I thought this would be an interesting post to encourage your intake of water.

Drinking rosemary tea is a good way to pack in variety of vitamins. Rosemary leaves are high in the following: beta-carotene/Vitamin A, thiamin/Vitamin B1, riboflavin/Vitamin B2, niacin/Vitamin B3, Vitamin B6, Vitamin B12, biotin, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Rosemary also contains essential antioxidants.

When I purchased a package of rosemary tea, it boasted that it was good for digestive distress - mainly, bloating and any queasiness. However, I found other literature that indicated it was good for clearing up congestion & aids in memory improvement. Crossfitters might be interested in this, because it is a mild analgesic, it aids in soothing aching muscle, headaches and kills bacteria that leads to infection.

Of course as with anything, consult your physicians. These claims need to be tested by the FDA for actual results. A word to the wise though, if you are pregnant, experience hypertension, or high blood pressure, please consult your physician.

So, here are a few recipes to try at home to make (or you can purchase Rosemary tea).

Hot Rosemary Tea
• 1 teaspoon rosemary herbs
• 8 ounces boiling water

Steep the fresh or dried rosemary for 5 minutes or longer, depending on the strength of tea. Try adding lavender or thyme to the mix for a variety of flavor. Garnish with a fresh rosemary stem.

Don’t like hot drinks, or on a hot summer day, try this:

Sun Brewed Rosemary Iced Tea
• 4-5 bags of decaffeinated iced tea bags
• 1 ½ quarts of water
• 2-3 Rosemary sprigs
• Ice
• Lemon slices

Place tea bags into a 2 quart glass container . Bruise the fresh rosemary sprigs with the back of a spoon. Add to the container along with the water. Cover, and let stand for 2-3 hours in the sunlight. Remove bags and rosemary. Either refrigerate or serve rosemary over ice. Add lemon slices for extra flavor or garnish. Add a fresh rosemary sprig for garnish. Serves 5-8 6 ounce servings.

Staying hydrated in this heat. Why it is important for anyone, let alone Crossfitters

Water: cheap, easy, available, and vitally important to our bodies. As you may remember from health class, our bodies are 60% water. Get these statistics: Our brain and muscles are 75% water, our blood is 82% water, and our bones about 25%. Amazing! Although many days can go by without food, we cannot go about 2-3 days without water.

YET, many of us walk around each and every day in a state of dehydration. I live at the beach, surrounded by water. Recently, when I was out at the beach, I noticed I craved salty foods. My next door neighbor, who is a nurse and tri-athlete, shared with me that it is really that I was dehydrated and that the craving for salt was the body’s way of trying to retain the water. She went on to say that most people mistake hunger for the need for hydration. Gosh, I can see why people then eat more than they should…a contributing factor to obesity, perhaps?

So why is staying hydrated important for your body? Well, dehydration can contribute to many ailments: fatigue (especially the mid afternoon fatigue), back pain, bladder infections, problems focusing, kidney stones, constipation & memory issues. We lose water every day in a variety of activities – perspirations, bodily functions, and breathing. So, if we are not replenishing water adequately, well, then our bodies are not working efficiently and properly. It also then leads to a slower metabolism, something like 3%.

Ok, so our body needs it. But, why is it so important for Crossfitters? One Crossfit blog in Santa Cruz, CA posted a good summary, awhile back:

During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.

Here is where fluid loss is common: Fluid loss as a % of bodyweight

• 1% Elevation of core body temperature, impaired performance


• 3% Significantly impaired performance


• 5% Cardiovascular Strain


• 7% Decreased ability to regulate heat


• 10% Heat Stroke, unconsciousness

So drink up guys and gals – especially in this summer heat wave. It is essential to the overall health of your body, but also will keep dehydration from hindering your workout. How much is enough? Well, there is plenty of research that recommends the 8 – 8 oz glasses a day. But, you also have to consider how much you are working out and the environment you are working out in. For example, if you are working out in the gym under air condition, that is different than working out at the park in 100+ degree temperatures. Some research recommends that men consume roughly 3 liters a day, and for women about 2 liters a day. Remember, some of the water can come in the foods that you eat. Cucumbers, melons, leafy greens, and tomatoes are high in water content. Try to avoid things that will contribute to dehydration like caffeine, sugar and alcohol.

How do I know if I am dehydrated? Here are some typical signs of dehydration:

• Dark yellow, strong smelling urine
• Decreased urination frequency
• Rapid resting heart rate
• Muscle soreness and cramping
• Thirst ( this is weird isn’t it, if you are thirsty, it is actually too late, you are dehydrated)
• Headache and discomfort
• Lethargy and chills
• Craving of salty foods

I, for one, know I walk around most days in a state of dehydration. I just plain forget to drink enough, and also, I don’t always like water. So, here are some tips to try to get that vital liquid into your body.

• Find a water bottle you like to drink out of and have it on hand.
• Drink water cold – larger amounts and colder water empty the stomach quicker and the body can better utilize the water faster.
• Flavor your water with things like lemons, limes, and oranges.
• Don’t like cold beverages? Something I just discovered is Rosemary tea. You can actually make Rosemary tea by steeping dried rosemary into your hot water. Try it – it aids in digestion & decreasing congestion, as well.
• Keep track of how much you are drinking each day, until it becomes routine in your day.

So that’s the scoop on WHY we say to stay hydrated. Ok gang, bottoms up!

Grilled Summer Squash Caprese

I love this time of year. Fresh farm picked veggies & fruit AND the grill. As I was looking through some magazines, this recipe caught my eye. I love yellow squah and I love caprese salad. But together? I sounds wonderful. I am going to try this out tonight.

3 pounds yellow summer squash (5 medium), cut lengthwise into 1/4-inch strips

5 TBSP olive oil

1 tsp sea salt

1/2 tsp freshly ground black pepper

1 pint cherry or grape tomatoes, halved

1/2 cup fresh basil leaves

Brush squash with 3 TBSP of oil; sprinkle with salt & pepper. Grill squash for about 6 minutes. On a platter arrange squash, tomatoes, and basil. Drizzle with remaining oil.

Bon appetit! Recipe taken from Better Homes and Garden Garden Fresh Recipes 2011 magazine.

Cool Honey Lime Gazpacho

It is just plain HOT! With record tempuratures, and a heat bubble (whatever that is) hanging over most of the United States, it is to hot to do anything, let alone cook something. So, hear is a simple recipe to use what is in season, and beat the heat.

1 large ripe red tomatoes, cored, seeded, and cut up

2 medium cucumbers, seeded and cut up

1 medium orange sweet peppers, seeded and cut up

1 jalapeno chile pepper; seeded and cut up

1 clove garlic, minced

2 TBSP raw honey

2 TBSP fresh cilantro leaves

1 1/2 tsp grated fresh ginger

1/4 tsp sea salt

ice cubes

lime wedges and/or green onions

In a large bowl combine tomatoes, cucumbers, sweet peppers, chile pepper, and garlic. Place half tomato mixture in a food processor; pulse several times in to large chunks. Repeat with the remaining tomato mixture. Return all of the mixture to the food processor. Add lime juice, honey, cilantro, ginger, and 1/4 tsp of sea salt. Cover and pulse several times until the mixture is chunky. If desired, season to taste with additional sea salt.

To serve: place 2 or 3 ice cubes in each of four shallow bowls or glasses; ladle soup over ice. If desired, serve with lime wedges and/or green onions to garnish.

Dinner needs to be simple tonight!

When you are trying to take back control of your eating and workout goals, cooking gourmet just doesn’t cut it. There is an old saying, K.I.S.S. – “Keep it simple silly (well, it technically is stupid, but I don’t like that word).

Thankfully, it is summer – heat up the grill, and grill your dinner tonight. No fuss, little mess and yummy food.

SO…here is a yummy, dinner menu that is simple, easy, and oh so yummy!

Meat Dish:
1 boneless, skinless chicken breast marinated overnight

Mediterranean Marinade
1 1/2 cups olive oil, 1 cup lemon juice, 1/2 cup red wine vinegar, 3 tablespoons oregano, 2 tablespoons garlic powder, 1 teaspoon salt, 1 teaspoon ground black pepper

Side Dish:

Roasted Brussel Sprouts

Place foil on the grill, spray with a little coconut oil spray. Then place the following on the foil.

Brussel sprouts washed and cut in half
Drizzle with olive oil (about 2 TBSP)
Sprinkle with Sea Salt & Fresh Cracked Pepper

Dessert:

Grilled Pineapple

Ok, the easiest part of the evening: buy already sliced fresh pineapple rings or spears from your produce case. Place on the grill long enough to get some grill marks.

There…a simple, but very tasty meal. Increase the amount of chicken you grill, and that could be your meat for some of the salad for the upcoming days ahead.

The Trick to Making Salads a Week Ahead of Time and a Simple Salad Recipe

Sandra sent me this salad recipe awhile back. She said that she had no idea what to do for lunch one day, and needed to make it simple. So, she looked in her cupboard & fridge to see what she had – and here is what she came up with.

For the Salad:
• Bowl full of Mixed Greens
• ¼ c up chopped apple
• ¼ cup chopped zucchini
• Handful of raisins
• ½ cup chopped leftover turkey

For the dressing:
• 1 ½ TBSP of olive oil
• The juice from ½ can orange
• Dash of cinnamon
• Dash of red wine vinegar

Need help getting back into the swing of things, eating healthy again and to save you time in your busy schedule? The key is to plan out your meals in advance and prepare them ahead of time if you can. Here’s a simple trick for preparing salads for you lunch for your work week on Sunday:

1. Get enough containers for each of your lunches you are preparing. Tall ones for the salads and small one for the dressings.

2. Wash and thoroughly dry all your greens you will be using. I mean thoroughly dry, no drop of moisture. Portion out all the greens for each days lunch.

3. Gather & prep all your ingredients you would like to use. Eating the same thing everyday can be boring and you will be more likely to eat something you shouldn't. So, VARY what you put in your salad.

4. The trick is to layer your salad. Place heaviest items in first. Items that sink to the bottom and crush the lettuce will make for soggy salads, as crushed veggies release moisture. The lettuce should be the last thing in the container.

5. Place nuts and fruit in separate bags and place on top of the salad container. Nuts absorb moisture and fruit contains a lot of moisture, so packing them separately is best.

6. Make your dressing(s) and place in the small separate containers.

7. Store all in the fridge.

How simple is that? This takes approximately 1 hour on a Sunday, and you have a week’s worth of lunch. This will save you time during your weekday mornings AND help get you back on track. There is now no excuse for going through the drive through or hitting those vending machines.

Take Back Control

You were doing so well, you were going to the gym regularly, eating healthy, getting enough sleep, drinking plenty of water, getting things done, had lots of energy, and then BAM! Life hits. Whether it was illness, life events, a work crisis or emotional struggles, we have all been there. It is easy to grab take out or that bag of chips, it is easy to sleep in just a few minutes longer and skip the workout. You know you will feel better if you just do those WOD’s or cook Paleo tonight, but you just don’t have the motivation. What can you do? Well, sometimes you just have to let it all play out. Do the best you can, and try to do some of those things that you know will help. The main important things to do are to sleep, hydrate, and eat healthy. Make those the top priorities and deal with those life issues.

But, when you are ready, how do you TAKE BACK CONTROL and get back on track?

1. Take an honest look at what happened. Look at the triggers for poor eating, lack of sleep and skipping workouts. Knowing these triggers will help you in the future when life hits again.

2. Take a moment to reflect on WHY you live a healthy lifestyle. Look at what your priorities are/were. Revisit your goals again. Knowing your goals, where you want to be, and why you want to be there, will help motivate you to get back on track.

3. Re-focus. Look at the extra stuff in your life. See what you can cut out. Have intense focus on the priorities of working out, sleeping and eating right. Do these things no matter what it takes. Perhaps you cut out TV, going out with friends, etc. for awhile, just to get the important things back into your life on a regular basis.

4. JUST DO IT. Even if you don’t feel like it, do it. Studies have shown it takes 3-4 weeks for a habit to form (roughly 21 days). Of course, this varies from person to person, but the idea here is repetition. The more you repeat a behavior, the more it becomes a habit. You don’t have to have your heart into it at firs. JUST DO IT. The more you do it, the more you will begin to see the benefits, and before you know it, your motivation returns.

5. Plan. Get your planner out and put in the items you NEED to do. Workouts, meal planning, sleep, grocery shopping, ordering your CSA or Farm items. Think through what you do to keep yourself healthy and put it in your planner. If you plan, you know it is coming, and it will help you to DO those things you need to do.

6. We are our own worst enemies sometimes. We place pressure on ourselves as to where we SHOULD be rather, than where we are. So, check your ego at the door. Don’t be so hard on yourself if you are not where you USED to be. Remember, it took you some time to get there. Suck it up…and do your best with where you are at – give it your all. That is all your trainer asks of you, and that is all you can do.

7. Get back to the basics. Have your trainer help you assess where you are at and what you can do. Stays hydrated with water, and keep your diet to simple, Paleo foods. Recipes should be simple. Snacks should be easy and simple, save the gourmet dinners to a later time when you have more motivation. Get these three things into your daily routine quickly, and I think you will begin to see results again.

It’s your life, take control back!

A Quick Side Dish for Potlucks and Barbecues

Ah....it is summer. Backyard barbecues, picnics and potlucks. Need a quick but delicious side dish to take? They will never know this is Paleo friendly.




Cavewoman Broccoli Salad

8 Cups fresh broccoli florets
1 bunch green onions, thinly sliced
1/2 cup dried cranberries
3 TBSP grapeseed oil
3 TBSP red wine vinegar
2 TBSP agvave nector
1/4 cup sunflower kernals
3 bacon strips (nitrate free bacon), cooked and crumbled

In a large bowl, combine the broccoli, onions, and cranberries. In a small bowl, whisk the oil, vinegar, and agave nector; drizzle over broccoli and toss to coat. Chill until serving. Sprinkle with sunflower kernels and bacon.

Add cauliflower, red onion and/or almonds for additional variety.

NOW...get out there and enjoy summer!

Everyday Paleo Cookbook

Did you know that the owner of the CrossFit gym you all work out in is the best brother??? I dropped a hint in an April post that I wanted Sarah Fragoso's Everyday Paleo cookbook. Lo and behold, in mid May I got a package with the newly released copy.

For those of you who do not know, Sarah Fragoso is a a trainer at Robb Wolf's NorCal Strength & Conditioning Center. Also, she author's the blog Everyday Paleo, Recipes for Life Numerous people have gone to Sarah for help with the practical implementation of the Paleo diet. If that is not enough, she is a wife and mother of three sons. She has had the challenge of changing her families eating habits and lifestyle...all the while trying to maintain a balance between work and home.

I was excited for this book, because she wants food to be simple to make, yet taste good. I don't know about you, but when I have tried to substitute Paleo ingredients into some of my standard recipes, they didn't turn out so good. Well, Sarah has tried and tested some "regular" recipes to make tasty Paleo food that even kids will like. One of the recipes that is a must try, is the Paleo Pizza. Her crust is most similar to regular pizza crust.

Plus, she has some great features in this book. Included are shopping aids, menu planning help, and a large photo illustrated workout routine. If you do not have this on your kitchen shelf, you need to get it. The book is great if you have kids AND for busy people on the go.

Thank you Rob & Sandra for a great birthday gift and resource. If you do not have it, order your copy today. I know you will love it.

Fresh Herbs & Lemon Parsley Swordfish

I love spring and summer, because on my back deck I grow herbs. I love cooking with fresh herbs. Growing in my pretty pots, in all their greenery are dill, oregano, mint, thyme, basil, parsley, chives, sage and rosemary. The flavor that they add to each dish is not only aromatic but gives the dish a fresh flavor. There is nothing better than homegrown herbs straight from your backyard garden. Of course, you can enhance any recipe with dried spices or herbs you get from your grocer. Whenever possible, try to add fresh herbs. It just adds a favorable, light note to any dish. Cooking Paelo doesn't have to be tasteless and boring. Add ompf to your cooking with lots herbs.

The next few posts I am going to highlight herbs as the flavorful ingredient. Enjoy these recipes.

Lemon Parsley Swordfish

4 fresh caught (7 oz) swordfish steaks
1/2 teaspoon course sea salt
1/2 cup finely minced fresh parsley, divided
1/3 cup olive oil
Juice from one fresh lemon
2 teaspoons minced fresh garlic
1/4 teaspoon crushed red pepper flakes

Brush 13 in. x 9 in. baking dish with olive oil. Place fish in the dish and sprinkle the course sea salt on top. Combine 1/4 cup parsley, oil, lemon juice, garlic and red pepper flakes. Spoon over fish.

Bake uncovered, at 425 degrees for 15-20 minutes or until fish flakes easily with a fork, basting occasionally with the sauce. Sprinkle with remaining parsley and top with thinly sliced lemons for decoration. Yields: 4 servings

Avocado Pudding

A friend of mine just recently told me of Avocado Pudding. At first, I thought, that was a recipe disaster as the taste of avocados don’t seem lend itself to sweetness, in my opinion. But, when I saw the recipe, I was excited. It is a brilliant way to get good fat, healthy food, AND satisfy the sweet tooth all in one shot.

Here is a recipe I found on the Internet from Healthy Urban Kitchen:

1 avocado (medium sized, Hass) – use a very ripe one. Overripe is better than not ripe.
1 medium-large banana
2 TBS coconut milk
2-3 TBS Carob or Cacao powder (unsweetened)

Optional Ingredients:
a pinch of sea salt
a dash of cinnamon
a dash of cayenne
Sprinkle coconut on top

Preparation:
Cut the avocado in half, remove the pit. Scoop out the fruit into a food processor & banana, coconut milk and Carob or Cacao powder. Add other ingredients and blend together until completely silken in texture. Garnish with shredded coconut & serve chilled.

I am going to try this out. You experiment with it and let me know what your favorite way to make it is.

Banana Freeze

Trying to get away from the sugar? Want a sweet treat that fits into your Paleo plan and isn’t adding items that stretch the Paelo allowances? Here is your treat. Banana Freezes. Guess what, it only has one item. Bananas! It is also a great way to use up bananas that are starting to turn, making it cost effective too. My husband is an ice cream freak and he says this comes as close as you can get to the creaminess of ice cream. Try it out.

Here is what you do:
• Peel & slice into 1” thick slices, very ripe bananas.
• Place slices into a Ziploc bag, and freeze

When you are ready, throw the SLIGHTLY THAWED frozen banana slices into a food processor. Pulse until smooth. You can either serve then (if still slightly frozen) or put back into the freezer for about 20 minutes to firm up. Scoop just like ice cream.

Topping suggestions or additions:
• 1 TBSP Almond Butter into the blend for a peanut butter taste
• Top with various berries or reduce berries into a syrup - I just went strawberry
picking and fresh strawberries in a food processor make a nice sauce for this.
• Top with nuts

Americans are hooked on sugar

When I went Paleo, I started reading labels. With my mom having congestive heart, I was on the lookout for sodium. Apparently, now I am on the lookout for sugar and its other aliases: cane sugar, fructose, glucose, saccharine, aspartame, sorbitol, lactose, turbinado sugar, sorghum syrup, galactose, dextran, dextrose, corn syrup, et al.

I never have been one to have a sweet tooth really or be a choc-o-holic (I know, I am not a typical female). However, sugar is everywhere! It is in food products you wouldn’t necessarily see like salad dressings, tomato sauces, ketchup, etc. We have seen a rise in the amount of sugar in processed foods since the 1980’s when high fructose corn syrup replaced sugar in sodas and other products. Here’s the sad thing as a result: in 1980, roughly one in seven Americans were obese, and almost six million were diabetic, and the obesity rates, at least, hadn’t changed significantly in the 20 years previously. By the early 2000s, when sugar consumption peaked, one in every three Americans was obese, and 14 million were diabetic.
Studies are being done to look at the links between various diseases and sugar. When you start to Google this, it is amazing how much is now linked to sugar. Sugar is linked to all kinds of cancer, dizziness, asthma, headaches, toxemia in pregnancy, cataracts, emphysema, eczema, cardiovascular disease, depression, indigestion, Alzheimer’s, and so on. (For a complete and amazing list of medical reasons to avoid sugar, visit http://www.rheumatic.org/sugar.htm )

Rob found this article the other day about sugar being toxic and asked me to do a post about it. However, it has so much information in it; I do not even know where to begin to paraphrase it. Many of you are following a Paleo Diet to be fit and to lose weight. But, many of you want to follow Paleo for the health benefits and to avoid health issues. This article supports the many reasons to avoid sugar if you want to avoid future health complications, and is a thorough look historically as to why sugar has become so toxic. Don’t take our word on it or even this articles word on it. Do your own research. Choosing a Paleo lifestyle also means becoming informed about the choices you make in what you put in your body (or reasons why you won’t put it in your body).

Here’s the link: http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=1&_r=1&ref=magazine
Let us know what you think!

Left Over Mexican Chicken with Cauliflower Rice

Ok…this is gross. Chicken dinner candy???? Now that I got your attention….my point is this: Leftover chicken doesn’t have to go this far and it doesn’t have to be this gross. You CAN have flavorful leftover chicken entrees for just pennies.

For Cauliflower Rice
• 1 head of cauliflower
• 2 TBSP coconut oil

Clean and remove green leaves from cauliflower. Slice out some of the stem. Rough chop the rest of the head. Place in a food processor and pulse to consistency of rice. Place coconut oil in a stir fry pan, and sauté until softened.

For the Chicken Mixture
• 1 red, 1 yellow, 1 green pepper, chop into ½ inch pieces
• 1 jalapeno pepper, diced
• 1 onion, chopped
• Leftover cooked chicken
• 1 can of organic tomatoes, drained
• 2 TBSP cumin
• 2 tsp minced garlic
• 2 TBSP coconut oil

Toppings:

• Cilantro
• Fresh sliced lime
• Avocado

Clean and chop all peppers & onion. Place coconut oil, minced garlic, peppers & onions in a sauté pan. Saute until tender. Add leftover chicken, tomatoes, & cumin. Let simmer for flavors to blend. When blended, pour over rice and top with fresh cilantro sprigs, fresh slices of avocado and squeeze lime juice on top.

MEAL TWO- EASY CHICKEN STOCK and LEFT OVER VEGGIE SOUP

I never have made my own chicken stock before this year. It looked too hard and why bother when it comes in a can already??? Well, when I started this diet and realized how much sodium was in canned stock, I was appalled. Then, when I lost my job, I was looking for ways to save money and use up all my food. So, when I saw how inexpensive roaster chicken was AND I could get several meals out of it…well, I make my chicken stock from scratch whenever I can.

So here’s chicken (or any other meat) stock in a few simple steps:

1. Place your carcass, or bits of chicken on the bone, into a large pan that has a lid. Pick off any leftover meat and set aside for another yummy dish.

2. Cover with water until the water comes about an inch above the bones.

3. Add an onion (cut in half), a carrot or two (roughly chopped) and a bit of fresh parsley.

4. Cover the pan with the lid, bring to the boil and then reduce to a simmer.

5. Leave for a few hours (I usually do it for 3 hours – 2 hours as a minimum). It’s ready when the water has turned a creamy color and any bones you fish out are clean (or meat is falling off the bones leaving them spotless)

6. Using a colander or large sieve pour off the stock into a large bowl.

7. Take your time picking over the pile of bones and gristle, retrieving any remaining scraps of meat you can find (but careful to avoid the really tiny bones and pieces of gristle that you will previously never have known existed – this is a perfect way to learn chicken anatomy). These bits of chicken can be eaten or saved to go into the soup.

Use right away in the leftover veggie soup or freeze for later use.

Leftover Veggie Soup

This is a great recipe for using up leftover veggies from last night’s meal or when you have veggies that are beginning to expire. Because, man I hate to throw out veggies that are going bad – it is like money going down the drain! So, I found this recipe on About.com by Elaine Lemm and made a few changes for Paleo lovers.

• 1 large onion, peeled and finely chopped
• 2 garlic cloves, minced
• 2 large carrots, peeled and chopped into bite-sized chunks
• 2 celery stalks, washed and chopped into bite-sized chunks
• 4 tbsp coconut oil
• 3 cups vegetables, peeled and chopped into bite-sized chunks**
• 20 fl oz vegetable, chicken or beef stock
• 1 bay leaf
• 1 tsp five spice powder
• ½ tsp ground cumin (optional)
• ¼ tsp cayenne (optional)
• Iodized sea salt and black pepper

Preparation:
• In a large stock pot or soup pan heat the vegetable oil, add the onion and gently cook until the onions begin to soften. Add the celery carrot and celery and cook for another 5 minutes taking care not to burn the garlic.
• Add the chopped vegetables and stir, add the stock and bay leaf (and spices if using) and cook until all the vegetables are soft and cooked through (approx 20 minutes).
• Blend the soup in the pan using a stick blender or pour into a food processor and blend.
• Cook the soup for a further 5 minutes to reduce slightly, season with salt and pepper to taste and serve.

**Great vegetables for soup include - parsnips, celeriac, leeks, sweet potato, or any other winter roots, broccoli, cauliflower. Make sure they are all cleaned, peeled and cut into similar size chunks. Leafy greens great in soup include, spinach, watercress, cabbage, collard greens. And, don't forget fresh herbs for even more flavor.

Three meals out of one chicken!

On a budget? Watch this week for three meals you can make out of one roaster chicken.

Meal One - Easy Herbed Garlic and Leek Chicken
• 1 whole roaster chicken
• 12 garlic cloves, peeled and sliced
• 1 TBSP Olive Oil
• 1-2 leeks, sliced
• 4 sprigs of rosemary
• 4 sprigs of thyme
• Coarse Sea Salt
• Fresh Cracked Pepper
• 2 cans of chicken broth or white wine

Wash the whole chicken and pat dry with a paper towel. Ensure that you have removed the gizzard packet from the chicken. Peel and slice the cloves of garlic. Place ½ of the garlic cloves under the skin of the chicken. Place the whole chicken in a crock pot. Rub the outside of the chicken with Olive Oil. Sprinkle the rest of the garlic on top of the chicken. Salt & Pepper the top of the chicken as desired. I am very generous with the pepper. Slice your leeks and sprinkle on top of the chicken. Pour the cans of chicken broth or white wine around the sides of the chicken, being careful not to pour on top. Then add the rosemary & thyme on top of the chicken. Cover and cook on low for 8 hours or high for 4-5 hours.

Pair with roasted brussel sprouts, beets, carrots, and parsnips for a wonderful meal.

Watch this week for the other two recipes you can make from leftovers of this chicken.

Paleo on a Budget

You cannot turn on the TV without seeing the gloom and doom forecasts of the bad economy. Why, even this morning, saw that gas prices will rise to level highs by the end of the summer to $5.00 a gallon. That’s CRAZY! Already, I can see the effects of this in the supermarkets. Heads of lettuce - $3.00; ONE head of cauliflower - $4.00; 3 natural chicken breasts - $8.50.

In December, my job was a casualty of the bad economy. My husband and I decided to try to make it on one income. But, to do that, we had to slash our budget. And, the grocery bill was part of that. To add fuel to the fire, my husband’s employer recently went with a different health insurance to try to save money as well. The plan is one of those new health savings plans out there that has a HIGH deductible. So, it is going to cost us a pretty penny each time we go to the doctor.

Like many Americans out there, we are faced with a challenge. How do we eat healthy in order to stay healthy on a very limited budget? My husband and I are in agreement, we want to continue this Paleo lifestyle as best we can. So, what to do?
Here are some tips I found on various sources of the Internet and some of my own ways to save money:

1. COUPON IT! Search high and low for coupons on the stuff you buy. Look for coupons in your Sunday paper (although many of those are for highly processed foods – but occasionally you come across good ones), the Internet, and sometimes the companies themselves. You can find “Dollar off “store coupons – this week our local grocery store was offering $10.00 of a $50.00 purchase. Coupons coupled with sales can bring GREAT SAVINGS. Yesterday, I got $65.00 worth of groceries for $35.00.

2. Don’t be afraid of regular grocery stores like H-E-B or WalMart even. Look for SALE ITEMS at your local groceries. Often butchers will put meat & produce on sale when it is close to the sell by date/expiration dates. I have been shocked at our local grocery stores. I have seen all natural, grass fed, no hormone meats on sale. It would not hurt to ask your grocery stores butcher or produce manager to give you a call when he is about to put stuff on sale. GREAT SAVINGS here, when you can get it.

3. BUY IN BULK! Whether you are buying at a grocery store and plucking all those great deals or buying through a warehouse club, buying in bulk can save on certain items. COSTCO is probably one of the friendlier warehouse clubs to a healthy lifestyle. You can buy natural meats, nuts, fruits and veggies, and nut butters at COSTCO. Consider splitting a membership with a friend. Or consider buying online some of the products you need and splitting it with several friends, like a co-op.

4. MAKE YOUR OWN. It pains me to pay $11.99 for about 2.5 cups of Almond Flour, or $2 per Larabar. That is OUTRAGEOUS. I am making my own these days. It is a little more work, but much cheaper. Purchase items like a food dehydrator, nut grinders, etc. Look for recipes or ways to make your own.

5. BUY LOCAL. Join your local CSA, Farm CO-OPS, or go to the local farmers market. When you do this, buying in season is cheaper. Be flexible, look for what is available for inexpensive prices and build your menu around that.

6. BE YOUR OWN HUNTER or GATHERER – grow your own or hunt your own! My husband is an avid hunter. Each season we have a freezer full of meat he has hunted himself. Boy, has that saved us a great deal of money on meat – and it is good for you too! Plant your own garden and herbs. Various regions will have Pick-U-Own fields or orchards. Take advantage – not only is it a fun outing for the family, but you can stretch your budget by picking your own. If you are a canner, you can save even more money this way AND have fresh, healthy products all year long.

7. SHOP OUTSIDE OF THE BOX. Look for fresh produce & Paleo products at stores like the local Mexican or Oriental groceries. Shop at places like Trader Joe’s. Sometimes these products are less expensive, even the produce than your local Walmart. This summer, I am going to attend a produce auction. I have never heard of it. But, my sister-in-law says, that if you are willing to buy in bulk, you can get items for cheap, especially if you are canning.

8. Finally, PLAN. I find that when I plan out my meals, I have less waste. I am maximizing the items that I purchase and cook by using it all or reinventing the leftovers. If I plan, I will have all items on hand.

Let us know if you have any other tips. Post it here, so that we can all learn together.

The Paleo Diet Cookbook

I am anxiously awaiting the mail today, because I ordered this last week – The Paleo Diet Cookbook. It should arrive today. I love cookbooks!

So, when I started this diet last year, I rushed to my nearest Barnes & Noble to see if I could get all the cookbooks on Paleo. Alas, I was disappointed. But, 2011 looks to be promising for those who love to cook and eating Paleo. This one just came out in December 2010…and the Everyday Paleo is coming out in May (HINT TO ROB – MY BIRTHDAY IS COMING UP IN MAY).

Ok…so I realize this particular cookbook has been out a few months. So, if you have it already – GREAT! Let me know how you like it. If you don’t here are a few reasons why I bought it…

1. It is by the doctor who originated the Paleo Diet – Dr. Loren Cordain. This is a follow-up to his original book, with over 150 recipes. Plus, it has updated information based on his continuing research.

2. This is a “hands on, how to” book on how to prepare and cook Paleo. Other cookbooks out there follow a Paleo approach – using debatable non-paleo ingredients like honey, salt, etc. However, this is strict Paleo, not something that has been modified to come close. Dr. Cordain, and his collaborators wanted recipes that are solely for the Paleo lifestyle.

3. I mean no disrespect to bloggers out there (as I am one), but sometimes the recipes out on the blogs are hard to follow, use approximate measures, and are not always tested. I am not saying to stop searching the blogs (especially this one) but I am advocating for a wonderful resource at your finger tips.

CFWH desires to assist you in your quest for a healthy and fit lifestyle. We want to pass along any great finds we see to help encourage and support your efforts at maintaining such a lifestyle. Get yours today and let us know what you think.

Hurry up Mr. Postman…

Asparagus

Ah, you know spring is in the air when the grass greens up, the trees are blooming, and the asparagus is in season. I love this spring vegetable! The asparagus is a spring vegetable, a flowering perennial, whose cousins are the onion and garlic. It’s stout stems and feathery foliage rise up out of the ground, announcing that winter is soon over and spring is about to arrive.

Often, the asparagus has been used for medicinal purposes, but it is also highly nutrient dense. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B, calcium, magnesium and zinc, and a very good source of dietary fiber protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, folic acid, iron, potassium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Mostly you see asparagus in stir fries, roasted or grilled as side dishes. But, it can also make a nice main course, in a light soup. Try this for lunch or dinner entrée, paired with a nice salad.

ASPARAGUS SOUP

• 1 lb asparagus, trimmed


• 2 med leeks or 4 large shallots


• 1 Tbsp olive oil


• 2-3 cloves garlic, minced


• 2 cups of water or chicken stock


• 2 TBSP fresh dill weed or 2 tsp of dried dill


• Pinch nutmeg

Slice off the tips of the asparagus and reserve them. Cut the remaining stalks into 1” pieces. Slice the leeks in half lengthwise and wash under cold water to remove any sand. Slice into ¼ “ pieces. Sautee the leeks or shallots in the oil over medium heat until soft. Add the garlic and sliced asparagus stalks. Cook, stirring, another minute or two. Add the water or stock and dill. Simmer 10-12 minutes. Remove from heat, allow to cool 5-10 minutes. Puree half the volume at a time. Return to pan, add the reserved asparagus tips and simmer 3-5 minutes or until tips are just barely tender. Add nutmeg. If soup is too thick, thin with additional water or stock

Big things come in small packages – THE RADISH

Growing up in the Midwest, whenever you encountered a relish tray, one of the staples on the tray was the colorful, but small radish. My family loved them! But, honestly, we just ate them raw, with a bunch of salt. They are good that way, but it wasn’t until I started the paleo lifestyle that I looked for different ways to cook the vegetables that I loved. For those of you who are not familiar with the radish, it is an edible root vegetable. It is more commonly seasonal from April – June and then from October – January in North America. The root itself has a pungent, peppery flavor, which often pairs nicely as an addition to salads. There are many varieties of radishes other than the common red/white or just white version. They come in red, pink, white, gray-black or yellow colors depending upon the variety planted. These tiny nutritional powerhouses are loaded with potassium, vitamin C and fiber. They are high in water content, which make for a light dish, but are not the easiest vegetable to freeze. So, it is best to eat them fresh. Here are two easy, but different radish recipes for you to try as a side dish. Try them and let us know how you like them!

Roasted Radishes Prep: 10 min Bake: 30 minutes

• 2 ¼ lb of radishes, trimmed and quartered (get a variety of colors for a prettier presentation)


• 3 TBSP Olive Oil


• 1 TBSP fresh oregano or 1 TSP of dried oregano


• ¼ teaspoon of sea salt


• 1/8 tsp of fresh ground pepper

In a large bowl, combine all ingredients. Transfer to a greased 15” x 10” x 1” baking pan. Bake, uncovered at 425 degrees for 30 minutes or until crisp-tender, stirring once.

Serves 5

Bok Choy & Radishes Prep: 10 min Bake: 30 minutes

• 1 head of bok choy


• 3 TBSP of Coconut oil


• 12 radishes, trimmed and thinly sliced


• 1 shallot, sliced


• 1 tsp of lemon pepper seasoning


• ¾ tsp of sea salt

Cut off and discard root end of bok choy, leaving stalks with leaves. Cut green leaves from stalks. Cut leaves into 1 inch slices; set aside. Cut white stalks into 1 inch pieces. In a large skillet, cook bok choy stalks in coconut oil for 3-5 minutes or until crisp tender. Add the radishes, shallot, lemon pepper, salt and reserved leaves; cook and stir for 3 minutes or until heated through.

Serves 8 as a side dish.

Both recipes are adapted for Paleo from Taste of Home recipes.