Posts Tagged ‘paleo’
Next week my son goes back to school, and although I love to cook, I do not look forward to packing a school lunch. Trying to come up with healthy, nut-free faire that won’t come back home in a lunch box with cookies devoured and rejection stamped all over everything else is a challenge. There are times I open the fridge door and blankly stare for minutes wondering what to pack. But last year I found that leftover pork tenderloin was a huge hit! Not to mention it’s so easy to just slice and pack because you’ve already made it for dinner the night before.
- 1 to 1 1/2 lb pork tenderloin
- 1/4 cup olive or melted coconut oil
- 1/2 cup fresh lemon juice
- zest from juiced lemon(s)
- 2 cloves minced garlic
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary, crushed
- 1 1/2 teaspoons prepared mustard
- 1 teaspoon salt
- 1/2 teaspoon fresh ground pepper
Aside from tenderloin, mix all ingredients together. Place along with pork in a zip-lock bag or plastic container with tight-fitting lid and let marinate in fridge for about 3 to 4 hours.
After marinating, preheat grill at a high temp. Let it get really hot; about 10 minutes.
Place pork on hot grill and sear for 7 minutes on one side with grill covered. After 7 minutes, flip tenderloin and grill for 6 minutes on other side, grill still high; covered. After 6 minutes on the second side, and with the lid still closed, turn off the heat leaving the meat to sit on the grill for another 5 minutes. After 5 minutes has passed, check with a digital thermometer for an internal temperature of about 145°.
For dinner, slice thin and serve with sides of kale and summer berries. For lunch the next day, pack sliced tenderloin rounds along with some of those berries, and then enjoy having a few extra minutes that you didn’t have to spend wondering what to make.
CRAVINGS: BEAT YOUR SWEET FAT TOOTH
Humans are hardwired to crave fat and sugar.
Perhaps you knew this. I’ve known it for awhile and tried to convince my sister that we could break the human system. All she had to do was let me use her son as my control group. No big deal.
“Hey! I have an idea!!!…”
“No. It’s cool. You’re gonna love it!…”
“Let’s do an experiment! You should feed Zach only ice cream, candy, cakes, sugar, basically all junk for breakfast, lunch, and dinner. Then, for dessert, feed him salad, veggies, chicken, all things NOT junk. Then we’ll see if he will only crave good food, tricking his body into thinking that his treats are actually treats when in fact they are healthy foods. It will be the opposite. Ta-daaaaaa!!!!”
Sis: “Do you remember mom dropping you on your head at some point?”
Needless to say, I didn’t get far. But honestly, am I the only one who feels points (and possibly cash) should be awarded for creatively using a family member in a science experiment while attempting to bio-hack our systems and possibly
Whatever. I tried.
WHY ARE WE PREDISPOSED TO LIKING THIS STUFF SO MUCH??
Before you get your Paleo panties all in a bunch, remember that these foods were a big part of human survival. Sugars (fruits and wild honey) and fats (animals, nuts, avocados) ensured high calories and lots of energy. Since there were no “Cave Cafe’s” to pop in and grab lunch, food was never a guarantee and skipping meals (or more) was a regular event.
We can assume the following conversation never took place:
“Oh, no fruit for me. I’m trying to cut back, get lean for summer. Grok’s been checking me out and I’m really hoping he picks me to club and drag back to the den tonight.”
SAID NO CAVE GIRL EVER!
We ate what we could, when we could, as much as we could. The fattier foods, the sweeter foods, meant health, nutrition and life. So one could say we are genetically engineered to have a sweet tooth AND a fat tooth.
What’s the problem with that today? You know the problem. It’s hanging over your belt right now. Calories, aka food, is everywhere. Plus, we just aren’t as active as we once were. No longer are we needing an abundance of calories to chase our protein and forage our carbs. We sit and sleep 90% of the day. Not to mention the majority of sugars (carbs) and fats most of the population is consuming these days are coming from highly refined, unnatural sources like…
High fructose corn syrup/corn syrup: soda, candy, “fruit” snacks, cereals, dressing, cough medicine/drops, breads…everything under the sun.
Hydrogenated oils: margarine, crackers, chips, cakes, cookies, Hostess crap, unnatural peanut butter like Jif, Skippy, Peter Pan etc., fake cheese (CHEEZ WHIZ), microwave popcorn, non-stick spray…everything under the sun.
Vegetable oil: corn, canola, safflower, sunflower, rapeseed, soybean which is used to cook or is added to everything under the sun.
Agave nectar: Labeled as a healthier alternative to sugar. It’s not, and here’s why.
Grains and all by-products: flours, baked products, fried stuff, coated crap and all things under the sun.
With the over consumption of these poor choices, it’s safe to say these foods are a huge part of modern man’s demise. HUGE!
SO WHAT DO WE DO?
Stay away from that stuff as often as possible. Just do it.
But Jaime, I like to have a treat every once in a while. Can’t I…
Yes. BUT, I care about your insides probably more than you do.
Look, I understand that on occasion, it’s nice to have a little something outside the meat, veggie regime. For some, eating Paleo or just real food can seem a little strict, harsh, boring and plain ol’ plain. And if you’re used to all that stuff I mentioned above, I can see how this could be true, but mostly that’s an excuse because that is poison and real food is not. Also, why does a ‘treat’ have to compromise our health? Literally, that stuff is killing us.
Assuming you’re not hungry, not thirsty and not bored, here’s 3 suggestions for feeding your real food or paleo sweet tooth:
A few frozen cherries, berries, mango chunks or whatever. I like frozen because it takes longer to eat. If you mix with a few spoonfuls of coconut milk (the real deal out of a can), it’s like fruity ice cream.
85% - 100% chocolate bar. The higher the cacao content, the less sugar and better for you.
Dried fruit is not a great option because of the high concentrations of sugar content. But, if you’re the one person who can have a slice of dried mango and be done, awesome…and who are you?
* Keep in mind that if your goal is to lose fat and lean out, then giving into your sweet tooth on a regular basis is not the way to go. In fact, some folks say you shouldn’t give in to your sweet tooth and that by doing so you are feeding a baby throwing a tantrum. Instead, try to eat some sort of protein and healthy fat like salmon. I like this but also find it to be unrealistic at times. Be smart. Know what you want. Your call.
3 suggestions to feed your real food or paleo fat tooth:
A can of full fat coconut milk dumped in a mason jar and set in the fridge will turn into super thick cream. AMAZING! A spoonful of that will do you good. Heavy whipping cream works too, if you’re good with dairy.
Coconut butter or some nut butter on a spoon. Smashed avocados work too.
Animal fat. Seriously. Maybe you really are craving some meat like a burger, steak, fatty fish or chicken thighs.
*Quality fats like these are not the culprit in our ever increasing obesity epidemic. It’s the “franken-fats” that I talked about before. It ALWAYS comes down to the quality of the food.
Feed your real food or paleo…ish fat and sweet tooth.
Sometimes you really do want a cookie, a cake, a triple chocolate fudge bar. Ok, so figure out how to MAKE it by swapping out the crap ingredients like wheat flour, sugar, corn syrup and margarine, and start using better ingredients like raw honey, grass fed butter, coconut flour, almond meal, whole eggs and dark cocoa powder.
It’s easier than you think. But, if you need ideas or help, check out Elana’s Pantry for gluten free, paleo, dairy free, grain free baked goods, treats, desserts, breads and all things we, the humans, love.
One more time…
I want a burger.
With all the stuff.
The meat. The veggies. The mustard…
I just don’t want the bun.
“Let me repeat. It’s a burger, no cheese, lettuce, tomato, mustard…,”
“Did you want your bun toasted?”
Ugh…Yes! Like your brain. Thanks.
Before it was cool to be gluten-free, these were my conversations. That or “oh, you must be on that Atkins Diet.”
Really? I must? Did I just order a bag of Splenda and 42 Kraft single slices?
BURGER. NO BUN. PLEASE!!!
Last week you heard me talk about plain ol’ food. Real food that is. If you haven’t read that blog, go click on the pretty blue letters and read up. If you have and are curious about learning the paleo basics, then sit back, grab a hunk of meat and continue to learn the basics behind the original human diet.
The Paleolithic (paleo) Diet has come a long way. A couple million years to be exact. Early humans hunted and fished. Early humans gathered and foraged. Early humans did not drive to McDonald’s for their latest freaky creation.
Up until 10,000 years ago, the dawn of agriculture, we were eating what nature provided: Animals, seasonal fruits, vegetables, roots, nuts, seeds and we drank water. You might better know this stuff as food. Everything was organic, whole and real. Animals were healthy and lean from running around in sunshine and eating what nature intended them to eat, not what we force them to eat. We were healthy, muscular, strong, had good skin, teeth and vision. If we made it out of childhood, not eaten by a sharp toothed cat, and stayed clear of infection, we actually lived a relatively long life.
Our best understanding to date leads us to believe that for millions of years:
Nothing was processed.
Nothing was cultivated.
Nothing was harvested.
Nothing was domesticated.
WE SIMPLY ATE:
The aforementioned foods were literally how human beings not only survived but thrived. So, it makes sense that the Paleo diet is not a fad but rather the way our bodies were evolutionarily designed to eat.
WARNING: THIS MAY BUM SOME OF YOU OUT.
I hate to point out the obvious (no I don’t) but this also means that for millions of years, we did NOT eat grains, beans, legumes, Pop Tarts, Cheerios, Snickers, bread, peanut butter, Twizzlers, dairy, Applebee’s, Sour Patch Kids, OR drink alcohol, coffee, soda, Snapple, smoke or chew gum.
Is it any wonder that since being introduced to these foods, across the board our health has decreased dramatically?
Am I saying because these foods were not available then that we should not consume them now?
Take them out, see how you feel. Bring them back. If they hurt you, Pop Tarts and PB&J isn’t for you. Remember the “If a caveman didn’t eat it, we shouldn’t eat it” mantra? Let’s not get too hung up on that. We are not cavemen. We have Facebook for God’s sake. Plus, I imagine that if a caveman saw a bag of Oreos laying around, he would happily kill his entire tribe as to not be interrupted mid-gorge. I think we all know I totally would.
Food was scarce. They ate what they could. It just so happens that the food available were animals and plants. From an evolutionary stand point, we just haven’t evolved to the point of being able to physically process more modern foods like dairy, grains, beans and sugars. And some foods we just shouldn’t eat ever, like McLobsters, high fructose corn syrup and gluten <—-click on that to learn the problems with gluten.
Think of it like this: When you change your dog’s food, what does the bag say? ‘Introduce slowly.’ If not, you know damn well what’s going to happen to that IKEA Yin Yang rug. In our case, there just hasn’t been enough time. As mentioned in the real food blog, we have changed our diet more in 60 years than in the past million. That’s a flick in earth’s history. It’s nothing. And while you may not be scooting with Sparky on that IKEA rug, collectively, and to some degree, we are ALL being affected by this modern westernized diet. <——- download the pdf file on this page.
coronary heart disease
o b e s i t y
type 2 diabetes
epithelial cell cancers
#IT’SNOTLOOKINGGOODPEOPLE and #WHATAREHASHTAGSANYWAY?
I could go on and on with the science, case studies, big words, more hash tagging, but why do that when I can insert a cool info graph? Reading is so much better with pictures.
We get a lot of questions from customers about Paleo — why we don’t use bread and if The Farmer’s accent is real are just conversation starters. (Anyone who says arse instead of ass has to be legit, right?). Hopefully, this gave you at least a brief (and believe me, this is brief) introduction into Paleo basics and the reasoning behind it. It’s a good place to start, especially if you’re experiencing digestive ailments, lack of energy, weight problems or full blown disease.
6 TIPS TO GET STARTED
#2. Don’t over complicate it. Start with the basics. Try new things. If you get lost, go back to the basics.
#3. If you still need help transitioning into a Paleo lifestyle, there are PLENTY of recipe resources and books to help you along the way. To name a few:
Chrissy Gower’s Paleo Slowcooker book.
Sarah Fragoso’s Everyday Paleo
And one of my favorites, wait for it….wait for it……PALEO HAPPY HOUR by the fabulous Kelly Milton. If delicious happy hour drinks and small plates are your thing (and why wouldn’t they be?) , you’re going to need this book. It hasn’t hit the shelves yet, but the site Paleo Gurls Kitchen has plenty to get you started. I’m still drooling over her avocado margarita. Yep, that happened!
#4. If you’re interested in trying out the real Paleo diet, awesome! But, give yourself a chance to let it work. Don’t just stop eating bread for a week and expect to lose 40 pounds. Try it for 30 days and be true to it.
#5. Be aware of Paleo traps. There are a ton of misleading information out there claiming that “this is Paleo” and “that is Paleo.” See #1, get educated and don’t forget #2 - stick to the basics if you get lost.
#6. Ask me for help!! If you are questioning how to get on track with eating real food, Paleo or anything Jaime Jereb approved, contact me for a nutrition consult. I promise I won’t yell at you (in life or in all caps). email@example.com
Are you Paleo? A real food lover? We’d LOVE to hear your experiences, tips and feedback. Leave a comment below. We sure appreciate you reading!
Thank you Nom Nom paleo for this amazing recipe!
I LOVE these chips! This is the perfect snack for anyone that loves chips, but is looking for a healthy alternative.
What you Need
How you make them
1. Preheat oven to 350 degrees
2. Cut the stems off right at the base of the baby cabbages and pull off the outer leaves.
3. Wash the leaves
4. Mix the leaves, ghee and salt together in a large bowl
5. Line 2 large baking trays with parchment paper. Divide the leaves evenly in a single layer on each tray.
6. Bake each tray for 8-10 minutes until crispy and brown around the edges
7. add optional lemon zest
I hope you enjoy them as much as I do.
I feel like I’ve been nagging you guys about sugar, so this week rather than badger and berate, I’ve decided to sweeten the deal with a really fun dessert recipe to put some healthy no-sugar-added sweetness into your sugar reduction process (which I hope is going well!). All it takes is a couple frozen bananas, a little unsweetened cocoa, nut butter and voilà: a natural treat that, no kidding, rivals the richest, creamiest gelato imaginable with no added sugar!
2 perfect-ripe (not over, not under) bananas
2 tablespoons unsweetened cocoa powder
2 tablespoons nut butter
dash vanilla extract
pinch of salt
Peel the bananas and slice into 1 inch or so sections. Freeze overnight.
In food processor, place frozen bananas and rest of ingredients.
Blend a good 2 to 3 minutes until mixture has the consistency of a smooth, creamy gelato.
Serve immediately; must be eaten cold. And trust me, it will be awesome!
As I type this, I’m flying at 35,000 feet sipping complimentary Southwest airline decaf and enjoying a Paleo feast of steamed kale, lemon chicken, nut bread, and chocolate brownies.
10 Years ago, I wouldn’t board a plane without first buying a box of Sees to mindlessly chow while complaining I didn’t get the whole can of Coke. I’d land with legs as wobbly as if returning from the moon and feeling jet lag before even leaving the terminal. I’ve since learned, though, how to pack Paleo so rather than experiencing sugar-crash landings, I now reach my destination with a clear head and much milder jet lag.
Packing food for a flight just takes a little thought and planning. As with luggage, you want to minimize volume while maximizing utility, and for this Paleo is ideal. Here are a few ideas:
- Steam kale and pack it in a zip lock bag
- Microwave-steam asparagus: wash, trim and steam 3 minutes in a covered bowl (no need to add water, maybe just a sprinkle of salt)
- Bring a mandarin orange or two for a healthy sweet
- Paleo Brownies (takes about 5 minutes to make)
- Sweet Potato Bites (ready in about 30 minutes)
- Leftover Aaron’s Lemon Chicken
- Egg Muffins or simply hard boiled eggs (and grab a salt packet at the airport McDonald’s you won’t be eating at)
- Avocado (pack a plastic knife and spoon)
- Almonds, other nuts
You’ve purchased your ticket, you’ve planned your accommodations, now with a little thought you can give your trip the healthy start it deserves!
A Paleo Diet (PD) does not mean no carbs or even low carbs for someone who is active (meaning basically a minimum of 30 minutes/day exercise 5x/week). If you’re active, you need energy to burn. The great thing about the PD is that it looks to healthier ways of getting that fuel than the Standard American Diet which leans heavily towards refined grain products, white potatoes, and sugar additives for carbs. So what are healthy PD carbs? And how much do you need each day?
Identifying good carbs
To recognize good carbs, it’s helpful to first understand that carbs break down into three categories: sugar, starch and fiber. The first two provide energy, and fiber, well, just makes life easier! For the most part, carb sources that include a high percentage of fiber are regarded as healthy (click here or on chart above). High fiber carbs equate with a slower absorption rate which reduces blood sugar spikes which means less bad things happening in your body like organ stress, vascular damage, and fatigue, for starts. It’s also good to consume fat and protein with any carb as this also slows absorption and minimizes blood sugar spikes. For example, if you want banana, eat just half with a handful of nuts or dip it in almond butter.
How many carbs per day does an active person need?
Fiber is easy: 14g of fiber per 1,000 calories per day. It’s trickier with the energy-producing carbs as need varies according to personal goals (e.g., weight loss) and what makes you feel best. The Institute of Medicine recommends 112-162g per 1,000 calories per day (45-65% of your total caloric intake). If you follow and feel best on a Zone diet (40:30:30 carb-protein-fat), then a lower 100g per day per 1K calories does the trick. In other words, the amount of carbs needed varies by individual. If you find yourself thinking about sugar the way a 15 yr old boy thinks about sex, or if you feel like you’ve been flattened by a Zamboni after a workout, you may need more carbs. But if you’re looking to lose weight, go Zone.
If you’re ever uncertain about carbs, try looking to Paleo Diet guidelines. There’s a world of healthy choices waiting to be enjoyed!
What to Bring to a Paleo Barbecue!
I love a party and especially enjoy making food to share, so reading Dana’s post yesterday about the upcoming Cave barbecue got me thinking about what I might bring. My mind jumped immediately to the coleslaw recipe below that I got from my sister-in-law last year and have been making just about every week since. It makes tons and is equally great for a summer soiree or a virtuous snack because despite the quantity, it disappears almost as quickly from the fridge as it does from a party, it’s so delicious!
- half a head of a small red cabbage
- half a head of a small Savoy cabbage (alternately you can use 3 - 4 cups shredded Napa or Green cabbage)
- 3 medium to large carrots, peeled & trimmed
- 2 ripe red bell peppers, washed and seeded (omit if strict Paleo as these are nightshades)
- 1 bunch cilantro
- 1/2 cup extra virgin olive oil
- 1/4 cup red wine vinegar (for strict Paleo use 2 T fresh lemon juice and 2 T fresh lime juice plus 1 T lemon and/or lime zest)
- 1/4 cup tamari (for strict Paleo use coconut aminos, can be found at Whole Foods)
- 1 T prepared mustard
1. In a food processor fitted with a slicing blade, thinly slice both cabbages. Transfer to a large bowl.
2. Swap slicing blade with a grating blade; grate carrots and transfer to bowl with cabbages.
3. Slice bell pepper into easy bite-size bits; add to cabbage.
4. Loosely chop cilantro and add to the big bowl. Mix well.
5. Combine dressing ingredients in a jar with tight-fitting lid. Shake well and pour one third of dressing into bowl at a time, mixing well after each addition and stopping when flavor suits your taste. If any dressing is left over at this point, save to drizzle later over individual servings as desired. Will keep a week in the fridge, but I guarantee it will disappear well before then!
Cave Cookbook co-author and nutritionist, Susannah Wallenstrom, had given this recipe to me to share back in September, and though it’s taken me a while to get it up at the blog, I’ve been enjoying making it right along. It really is a time saver as well as wholeheartedly delicious!
Slow-Cooker Chicken Tikka Masala
from Susannah Wallenstrom
Getting a healthy meal on the table every night is a challenge to say the least, but that’s where a slow cooker can come in handy! I love this dish because there are very few ingredients, it takes 15 minutes to put it together, and my whole family likes it (a miracle!) I put it together in the morning and it’s ready when I get home that evening.
The only ingredient you might not have on your spice rack is garam masala, which is a mixture of spices often used in Indian cooking. If you can’t find it in the spice aisle of your grocery store, you can make your own by combining ½ tsp cumin, ¼ tsp cinnamon, ¼ tsp coriander, ¼ tsp black pepper, 1/8 tsp ground cloves, 1/8 tsp nutmeg, and a pinch of cayenne.
You can serve this by itself, over brown rice or quinoa or over sautéed spinach (my favorite way).
Hands on time: 15 min
Cook time: On High: 3-4 hours, LOW: 7-8 hours
1 28-oz can crushed tomatoes
1 medium onion, chopped
4 cloves garlic, chopped (I sometimes use frozen garlic cubes from Trader Joe’s-so convenient and no mess!)
4 tablespoons tomato paste
4 tsp garam masala
kosher salt and black pepper
3 # boneless, skinless chicken thighs
½ English cucumber, halved and thinly sliced
¼ cup fresh cilantro leaves
1 tbs fresh lemon juice
1. In a 4-6 quart slow cooker, stir together the tomatoes, onion, garlic, tomato paste, garam masala, 1 tsp salt, and ½ tsp pepper. Place the chicken over the tomato mixture, cover and cook on high for 3-4 hours or on low for 7-8 hours, depending on how much time you have.
2. In a small bowl, toss the cucumber and cilantro with the lemon juice and ¼ tsp salt and pepper. This can sit in the fridge for up to 8 hours.
3. 5 minutes before serving, sauté the spinach and serve chicken on top
4. Serve with the cucumber relish