Blog Archive

Time: 10-15 minutes
Quick and easy. Use veggies of your choice. Here is an example:

bamboo skewers
zucchini
red bell pepper
red onion

Chop the veggies into slices that will fit on the skewers. Arrange in alternating fashion on the skewers. Place on the grill, turning often, until the veggies are soft. Serve warm.

Zone info: This will vary based on your veggies, but one skewer will be usually only a fraction of a carb block.

Do you occasionally miss french fries? If so here is a simple way to come pretty close, and still stay healthy.

Time: 10 minutes

Acorn squash
olive oil

Cut an acorn squash in half lengthwise, then dig out the seeds. Cut it into wedges about 1 inch thick. Peel the wedges with a potato peeler (I did this part at home, then I put the wedges into a ziplock bag to take on a trip.) You can g rill these, or roast them in a pan. Brush the squash with olive oil, then place on the grill or in a pan. Turn frequently, until the squash is soft. Serve hot

You can also spice these up any way that you like: chili powder or cajun spice would be good place to start.

zone info: 1 cup acorn squash fries will be 1.4 carb blocks, ~ 2 fat blocks.

Time: 12 minutes

1 lb baby carrots
1/2 cup water
1 cup diced tomatoes
1 Tbsp olive oil
1/4 cup unsweetened applesauce
1 Tbsp Dijon mustard
sea salt and pepper to taste

simmer the carrots in the water over medium heat for 5 minutes. Add the tomatoes and continue to cook for 5 minutes more. Add the remaining ingredients, mix, and then cook for3 minutes. serve hot.

Zone info: 4 servings at 1.25 carb blocks, 2.3 fat blocks.

Time: 25 minutes

1 Cornish game hen
1 Tbsp olive oil
2 Tbsp rosemary
2 Tbsp thyme
2 cloves garlic
1/4 cup chicken broth

Heat the oil in the pressure cooker. Lightly brown the outsides of the bird by turning it in the oil. Place half of the rosemary and thyme inside your bird, and the other half on the outside. Stuff the garlic inside the bird. Add the broth, then close the lid. Bring the heat up to high until the pot is up to pressure. reduce to medium, and cook 22 minutes. Cool the cooker and release the pressure; it’s done!

zone info: will vary depending on your bird. 1 oz chicken= 1 protein block.

Super simple and very versatile. You can marinate or season these so many ways. I have two examples here, but use your favourites.

Time: 8-10 minutes

1 lb. top sirloin
horseradish sauce
habañero lime sauce
bamboo skewers

Carefully cut the sirloin into 1/4-inch strips. Even better, save time by asking your meat department to do it for you. My butcher even threaded the strips onto skewers for me.

Add the sauce or seasonings of you choice to the strips. I did half with a horseradish sauce and half with a habañero lime sauce. Then, thread the skewers through the meat strips. Place on grill for 2-3 minutes per side. Be careful not to overcook!

zone info: 1 oz beef = 1 block  protein; fat content will vary. Check with butcher.

Time: 25 minutes

1 lb diced chicken breast
1/2 can artichoke hearts, sliced in half
1 C diced onion
1/4 C chopped parsley
2 Tbsp olive oil, divided
1/3 C kalamata olives
3 sundried tomatoes, chopped
3 cloves garlic, sliced
2 Tbsp lemon juice
1 tsp coriander
pinch of saffron
pepper

Heat 1 Tbsp of olive oil in a large skillet. Sauté the onion and garlic for 3 minutes , then add the spice. Continue to sauté for two more minutes, then add the artichoke hearts and dried tomatoes. Cook for 2 minutes, then place the sautéed veggies aside into a bowl.

Add another tablespoon of olive oil to the skillet, then add the diced chicken. Cook for around 5 minutes turning the meat often, until the chicken has browned. Add the veggies back in, then add the parsley, olives, and lemon juice. Stir and cook until the juices reduce some, around 5 to 7 minutes . Serve and enjoy!

Zone info: 4 servings at carb block, 4 protein blocks, 5.5 fat blocks.

Prep time: 10 minutes Cooking time: 15 minutes

1 lb. boneless skinless chicken thighs
1 minced green onion
1 Tbsp fresh squeezed orange juice
2 tsp apple cider vinegar
1 tsp minced jalapeno pepper
1 tsp minced ginger
1 tsp wheat free Tamari soy sauce
1 clove minced or crushed garlic
1 tsp allspice
1/2 tsp cloves
1/4 tsp cinnamon

Combine all of the ingredients in a bowl; mix well. Add the chicken, coating each piece. Place in the ‘fridge, allow to marinate overnight. Grill the chicken for 7-8 minutes per side, or until done.

zone info: 1 oz chicken = 1 protein block.

Yes you can eat Paleo and not give up your favourite foods! Granted kelp spaghetti may take some getting used to, but at least there is a substitute!

Time: 10 minutes

1/2 lb ground turkey
1 12oz package kelp noodles
2 Tbsp olive oil (adjust to meet your fat needs)
6 cups arugula
1 cup marinara sauce (low/no sugar)
1/3 cup olives
1 Tbsp oregano
1 clove garlic, minced

Brown the meat in a skillet with the olive oil. Add the oregano and arugula and cook until the leaves wilt; around 2 minutes. Add the marinara sauce, kelp noodles, olives, and garlic. Combine thoroughly. When the noodles have softened, you are ready to eat!

Zone info: 2 servings at 2 carb blocks, 4 protein blocks, 12 fat blocks.

time: 35 minutes

1 Delicata squash
3 1/2 Tbsp olive oil (divided)
2 tsp lemon juice
1 tsp Dijon mustard
2 tsp balsamic vinegar
1 tsp lemon peel
2 Tbsp pine nuts
sea salt

Veggie mix

8 mixed cups of the following fall vegetables: Lacinato kale, Curly kale, chard radicchio, frisee. (You may need to google these items to see what they look like)

Mix it all together and ENJOY!