Blog Archive

Time: 5 minutes

Veggies of your coice (broccoli or cauliflower, for example)
1/4 cup water

Add veggies and water to the pressure cooker. Close the lid and het over high until the unit is up to pressure. Immediately transfer to another element set to medium and cook for 3 minutes (This is to prevent overcooking). Quickly cool the pot under cold running water until the pressure releases. Open and serve.

Zone info: this will depend on which veggies you have chosen, of course!

Time: 40 minutes

1 lb. pork chops
1 cup unsweetened applesauce, or homemade applesauce
cinnamon and nutmeg to taste
1 tsp olive oil

Preheat the oven to 400 degrees. Heat the olive oil in a skillet over medium heat, then brown the pork chops on both sides. Transfer them to a baking dish. Cover the meat with 1/2 cup of applesauce and spice. Bake for 15 minutes, then turn the chops over and cover with another 1/2 cp of applesauce and spices. Bke for 15 minutes more. Serve with the applesauce spooned over the meat.

Zone info: 4 servings  at .75 carb blocks, 4 protein blocks, 7 fat blocks

An esay dish combining white fish and green tomatillo salsa.

Time: 5 minutes prep, 10-12 minutes cooking

1 lb cod, catfish, orange roughy, or other white fish
7 oz can of salsa verde (i like the herdez brand)
1/2 tsp dried cilantro
2 tsp lime juice
1/4 tsp coriander

Mix salsa, cilantro, lime juce, and coriander in a bowl. Place the fish into a baking dish and cover with the salsa mix. Bake at 350 degees for 10-12 minutes, until the fish flakes easily.

Zone info: 4 servings at 4 blocks protein, ~ 1/4 block carbs.

Time: 5-7 minutes, plus chilling time

1/2 cup chopped onion
2 medium cucumbers
1/4 cup fresh cilantro leaves
1/2 cup coconut milk
1/4 cup chicken broth

Peel th cucumber, then chop it into small chunks. Load the onion, cucumber, and cilantro into your blender. Add the coconut milk and chicken broth. Blend until smooth, but not too finely. Refrigerate, then serve cold. Garnish with some more cilantro.

Zone info: 4 servings at .75 carb blocks, 0 protein blocks,4 fat blocks.

Time: 18 minutes

1 lb. lamb arm chops
2 Tbsp minced fresh rosemary
2 cloves minced or crushed garlic
1 Tbsp olive oil

Mix the rosemary, garlic and olive oil in a small bowl. Rub evenly over both sides of the labm chops.

Grill for 7-8 minutes per side. Monitor the meat closely, as your cooking time will vary by the temperature of your grill

Zone info: 4 servings at 4 protein blocks; ~12 fat blocks.

Nothing fancy here, and not the most optimal of paleo choices, but great on a budget or in a pinch. These pack easily in small containers for lunch They can also be a kid-friendly snack.

Time: 3-5 minutes

6 slices of turkey deli meat
1 can chunk light tuna (peferably no salt added)
veggie or condiment of choice (see below)

Lay the sliced deli meat out flat, place a line of tuna down the center. Add condiments. Roll up and eat!

Many choices for condiments-try your favorites. Avoid sugary condiments! Some i like are homemade relish or sweet pickles, Dijon mustard, olive oil mayo, and even coleslaw.

Zone info: this will vary, but the above with pickles will be 2 servings at 4 blocks protein; carbs negligible.

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.

Time: 8 minutes prep, 20-30 minutes cooking

6 oz chorizo (avoid chorizo with nitrates)
1 Tbsp olive oil
6 omega 3 eggs
1/4 cup chopped onion
2 Tbsp mexican oregano
1/4 cup chopped fresh cilantro
4 Tbsp water
coconut oil

In a small skillet, heat the olive oil over medium heat. Add the onions and cook for 2-3 minutes until they begin to soften. Add the chorizo and cook several minutes until browned.

Crack the eggs into a bowl; beat weel with a wire wipe. Add the chorizo, oregano, cilantro, and water. Mix well.

Grease a baking dish or pie pan with some coconut oil. Pour in the mixtuer and bake at 250 egrees for 20-30 minutes. You will need to check on it periodically; it is done when the center is firm and a knife pushes into it comes out clean.

zone info: 4 servings at 3 protein blocks, 9.5 fat blocks. Carbs negligible.

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.