Blog Archive

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.

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!

Time: 5 minutes

Here is an easy way to whip up a portable lunch or snack. Lacinato kale makes for  a decent bread substitute, as the leaves are tough enough to hold the sandwich together. You can use other veggies, though. Chard works reasonably well, for example. build the sandwich with ingredients of your choice.

6 large leaves of Lacinato kale

1/2 lb sliced ham (no nitrates, perferr ably)

1 small tomato, sliced thinly

spinach

red onion, sliced thinly

Condiments of your choice

Use the leaves as bread. Fold the meat slices on the bottom leaf, top with veggies. With a fat source as a side dish, you have a complete meal. Another option is to include fat in the sandwich-olive oil mayo, avocado slices, or bruschetta.

zone info : 1 serving at 2 carb blocks, 6 protein blocks, 1.5 fat blocks.