Paleo Performance

“Eat meat, vegetables, nuts, and seeds, some fruit, little starch, no sugar.”

~Coach Greg Glassman

 

Paleo Guidelines:

http://www.crossfitanaerobicinc.com/page/index.php?menu=nutrition&page=paleo

   

10 Tips When Eating Paleo:

http://www.youtube.com/watch?v=j1ZGDx4TrNo&feature=related

  

Check out this video for an overview of paleo eating:

http://www.youtube.com/watch?v=uCFZoqmKf5M

  

Exactly which items do and do not fit into the Paleodiet food list is not always an easy answer to follow.  In its purest form, the theory of the Paleodiet states that if your ancestors didn't eat it - you shouldn't either.   On the other hand, some foods that our ancestors did not eat are known to be very nutritious.  For example beans are a great source of numerous nutrients and dairy products can be a great source of calcium and protein. 

Some experts urge that a slightly less strict, slightly more modest form of the Paleodiet should be followed for optimal health.  It is up to you as an individual to choose first if you should - and then how to - implement the Paleodiet in your own life. 
 
Below is a list of foods that are encouraged or discouraged in the Paleo diet.  This list was obtained from the book Paleo Diet by Loren Cordain (Wiley and Sons, New York 2002 pages 104-112).

http://www.goodharvestmarket.com/special_diets/paleo_foods.html

  

Here are some ideas on keeping costs down:

http://mypaleokitchen.blogspot.com/2008/06/10-money-saving-tips.html

  

Recipe Resources:

http://www.performancemenu.com/recipes/

http://www.lalannefitness.com/images/uploads-main/paleo_breakfast_recipes.pdf

http://www.sonofgrok.com/category/recipes/

  

Here are a few things I have learned along the way:
- It is WAY easier to be fit and healthy that you would expect
- A lot of people are going to think you are crazy
- You have to do it for you
- Over-analyzing and over-sciencing your approach is a waste of time
- Food is more than something to tide your hunger over - real food is delicious
- I really can live without bread and french fries and chips and corn and sugar… and live well!
- Eating fat can make you NOT fat
- Most people do not realize how much of an impact what you eat has on your health
- I don’t think that I ever want go back

  

Please use the comments section to post recipes, etc.

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Comments

[deb]

Zool Soup

3 tbspn olive oil
1 large onion
3-4 ribs celery
3/4 c. chopped carrot
6-8 cloves garlic
2 medium zucchini, diced
2 c. spinach leaves (approx)
1 c. kale, chopped (approx)
2 tsp. thyme
2 tsp. rosemary
4 bay leaves
28 oz. diced tomatoes
2 c. water
2 quarts chicken stock

Heat olive oil in a dutch oven; chop the onion, celery & carrot and add, cook on medium till onion is getting soft. Add the garlic.

Add the tomatoes, water, stock & seasoning. Add diced zucchini, spinach & kale. Bring to a boil then simmer on low till everything's tender.

Can add meat if you wish. Yum!
My kids like to top w/Parmesan.

[deb]

OLD CLOTHES

1 flank steak
2 tbspn olive oil
2 medium lrg onions, chopped
2-3 tbspn garlic
3-5 peppers, red and green, sliced into strips
1 cup (about) tomato sauce
S&P to taste

Add the olive oil, onions & garlic to a dutch oven with the flank steak. Cook over medium heat till the flank steak is cooked thru.
Meanwhile slice the peppers.

Remove the cooked flank steak and slice across the grain into 1-1.5" slices. With two forks, shred the meat. Add the shredded meat back into the pot with the tomato sauce and peppers...
simmer till peppers are tender.

Can serve over spaghetti squash.

[deb]

ROASTED SQUASH ET AL

Butternut squash (can use acorn etc)
Turnip
Carrots
Sweet Potato (or not if youre strict)
Olive Oil
Cinnamon
Tarragon

I usually try to get an equal amount of everything. These vegs are sweeter, but if you want more sweet, up the amount of carrots (sweet potato too if you use it.) I used to put butter and a little brown sugar on but now I skip that (& the potato.)

Cut everything into about the same size cubes to cook evenly, add to a baking sheet. Spray with olive oil, sprinkle liberally with cinnamon and tarragon and mix. Roast in a 375-400° hot oven till its all tender. You can also use parsnips.
One of my fall favs!!

[J9]

Veggie Fritters (Critters)

3/4 cup grated zucchini (squeeze out the juice)
3/4 pre-shredded carrots
*2/3 cup choice of another vegetable (cooked mushrooms, small pieces of raw broccoli)
1/2 cup almond meal
2 eggs
extra virgin olive oil

In a bowl, mix together the vegetables, almond meal and eggs.
In a pan, heat the oil on medium-low to medium heat.
Free form the patties (size smaller than the palm of your hand) and fry in the oil until golden, then flip (~2-4 minutes).

This recipe can be modified with any variety of vegetable. I have always used the zucchini and shredded carrots (these pre-cut shredded add nice crunch), but then rotated in either diced mushrooms or small broccoli pieces).

I also will top with plain marinara sauce. I could eat these every day! And there were some weeks that I did go many days straight with eating them.

I don't even really measure this anymore, just eyeball it as I go along.
Ally Cat renamed these veggie CRITTERS

NO FRY option: I recently BAKED these (350 degrees) in an 8x8 pan. Used the evoo to drizzle on top and then baked for about 10 minutes, put under the broiler for another 5 minutes. You may have to play around with the cooking time and see when it is done.

I always eat it with the marinara on top, so I can't comment on how they taste without it.

[J9]

Peach & Pecan (Almond) Scramble:

1/2 peach
2 tbsp chopped pecans*
1 tsp olive oil
2 eggs
1 tblsp unsweetened applesauce
1/8 tsp cinnamon

Heat oil (medium-low to medium), add diced peach and pecans. Mix until softened (less than 3 minutes). In a bowl, combine the eggs, applesauce and cinnamon. Beat together. Add to the skillet and cook to desired doneness.

*I have not tried with pecans (only almonds because I always have them in the house).

This is such a yummy breakfast treat!

[J9]

Fruit Shake:

2-3 handfuls of frozen blueberries (buy them fresh and freeze them yourself)
5-6 strawberries
1 banana
enough water or coconut milk to your liking on thickness consistency
scoop of almond butter

Add the liquids and blend in the fruit on medium speed. Once blended, add the almond butter and blend on high.

You may have to play around with the liquids to figure out how thick or thin it is to your liking.

Any fruit of your choice can be blended in. It helps if at least one of the choices is frozen, so then you don't need to add ice.

[J9]

Larabar/Snack Mix:

2 cups pitted & chopped dates (or figs)
1 peeled & grated apple
1/2 cup of raisins
1/2 cup of chopped walnuts
1/2 cup of chopped almonds
1 TBS cinnamon

The apple made it a little wet so I squeezed out some juice before I put them in.

Bake in 350 oven for 10 minutes in a 9x9 pan. Cool and then place in fridge. Cut into 12 squares.

With Dates:
Serving Size = 1/12 square
Calories-175.83g
Fat-6.41g
Protein-2.97g
Carbs-30.91g

With Figs:
Serving Size = 1/12 square
Calories-109.5g
Fat-6.375g
Protein-2.42
Carbs-13.16

When I tried these, they did not really stick togther as a snack bar, it was more of a trail mix. Doesn't matter - this is super yummy! Just as good as a real larabar.
Who would have thought that dates were so sweet?!

[anna]

Paleo Escarole and Turkey Meatballs Soup

1 large can of chicken broth (the largest College Inn makes) or make your own—

2 medium cans of diced tomatoes

1 medium head of escarole cleaned and chopped. It will be very sandy so rinse well or you will have gritty soup

1/4 cup of lemon juice

Pepper, salt to taste.

Put in a stock pot

Turkey Meatballs:
1 package of ground turkey (beef is also good)
handful of parsely chopped
garlic powder or chopped garlic (1 large or 2 small cloves)
black pepper
1/4 c. parmesan or romano cheese
2 eggs (one more if its not wet enough— meatballs will fall apart in the broth if they dont have enough egg.

roll into tiny meatballs—maybe an inch around
fry in olive oil or spray with oil and bake in a roasting pan until browned or cooked through

Add meatballs to the pot and cover
Bring soup to a boil and simmer until the escarole is soft and the meatballs have had a chance to cook well in the soup.

Serve sprinkled with parmesan cheese

*you can also add carrots and mushrooms, but the escarole really takes up a lot of room

What's nice about the escarole is that its rather bland and will take on the flavor of the broth so kids may not mind eating it even though its green...

[deb]

MMmmmmm!! Love the soup recipe, will try to make it this weekend.... Snack bar & shake recipe to try!! I already know we'll love the fritters, bet they're delish with the marinara or just that green jalapeño sauce (is that paleo??)....
(the fruit bars could become a winter staple - Im missing the summer fruit already!!!)

[anna]

You can substitute chunks of chicken or even shrimp for the meatballs.

[J9]

Frittata Recipe:

http://www.marksdailyapple.com/frittata-aleta/

[J9]

Additional Recipe Websites:

http://cfscceat.blogspot.com/

http://www.cavegirlinthekitchen.blogspot.com/

[deb]

SPICY SHRIMP & CRAB SOUP
*sub w/Paleo friendly ingredient or skip

6 tablespoons butter *(sub olive oil)
1/2 cup chopped onion
1/2 cup chopped celery
4 8-oz. bottles clam juice (or homemade broth)
1 14-oz. can diced tomatoes with juice
1-1/2 cups tomato juice
2 tablespoons dry Sherry*
1/4 cup pearl barley*
1 bay leaf
1 tablespoon Worcestershire sauce*
1 teaspoon Old Bay Seasoning
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon hot pepper sauce (Tabasco)
1/4 teaspoon cayenne pepper
1 pound uncooked medium shrimp, peeled, deveined
1/2 pound crabmeat (picked over)

Sauté onion and celery in oil until tender, about 6 minutes. Add clam juice, tomatoes with juice, tomato juice and Sherry. Bring to boil. Add next 8 ingredients. Simmer until barley is tender, stirring often, about 25 minutes.
Add the seafood to soup. Simmer until shrimp are cooked through, about 3 mins. Season with salt and pepper.

This my most asked-for soup recipe; got it out of Bon Appetit or Gourmet years ago.

[deb]

Larabar snack mix recipe - WE ARE OFFICIALLY ADDICTED!!! Much better than a larabar.

[J9]

So true about the larabar snack mix!
I end up eating way too much of it when I make it.

[J9]

CRANBERRY NUT BREAD

½ cup coconut flour
1 teaspoon celtic sea salt
1 teaspoon baking soda
5 eggs
½ cup grapeseed oil
½ cup agave nectar
1 tablespoon vanilla extract
1 cup cranberries, frozen
½ cup walnuts, chopped

In a medium bowl combine coconut flour, salt and baking soda
In a large bowl blend eggs, grapeseed oil, agave and vanilla
Blend dry ingredients into wet, then fold in cranberries and walnuts
Pour batter into (2) greased 6.5 X 4 inch loaf pans
Bake at 350° for 35 minutes
Cool and serve

[J9]

PALEO FUDGE

13.5 oz can of unsweetened coconut milk
1 cup almond butter
dash of salt
3 tsp vanilla
3 cups crushed pecans
1/2 c finely shredded coconut (may need sifting - the finer the better!)

Boil the milk and coconut until the coconut is not longer visible. Add salt, vanilla and almond butter. Bring to a boil and reduce heat. Add in pecans and stir til thickens. Poor into wax paper lined pan. Chill for 24 hrs to set. Serve COLD!!

[J9]

http://www.marksdailyapple.com/shepherds-pie/

[J9]

Paleo Pumpkin Ice Cream

1 can coconut milk (full fat)
2 cups Pumpkin (no sugar, read the can)
1 tsp vanilla extract

Blend together, pour into cups, freeze 2 hours.

[J9]

Spaghetti Squash and Sauce
(courtesy of Paleo Chix)

For the “spaghetti”:
1 spaghetti squash
pinch of salt

For the sauce:
1 lb of ground beef
1 large can of tomato paste
2 cans of water
1 cup fresh mushrooms
1 clove of minced fresh garlic
1-2 tbsp fresh oregano
1-2 tbsp fresh basil

Microwave Squash for 1-2 min to make it easy to cut in half. Clean out the seeds and place in microwave for 10 min on high.

In a pan on the stove top, mix the sauce ingredients including the meat ( I buy a lean ground beef, turkey or chicken with little fat). Cook thoroughly.

Remove the squash from the microwave and let it sit for a few minutes. To create the “spaghetti,” rake a fork over the spaghetti squash until you have essentially emptied the shell. Pour yummy sauce over squash noodles and ENJOY!

[J9]

Cream of Veggie Soup
(courtesy of Paleo Chix)

2-3 TBS coconut oil
1 onion chopped
5-6 garlic cloves minced

Assorted Raw Vegetables:
5-6 celery stalks (you could sub bok choy)
2 large heads of broccoli- peel the stalks and chop them up too!
Box of Frozen Asparagus and a bunch of fresh stalks
2 boxes of Progresso Chicken Broth (this has no MSG, yeast or gluten. It does have a small amount of sugar in it, it's the lesser of two evils)
Can of coconut milk

Spices: ginger, nutmeg, herbes de provence

In a large pot (3.5 qt dutch oven) heat coconut oil.

Saute onion and garlic.
Add in celery.
Keep everything moving around.
Toss in all the chopped veggies, cover with broth.
It should be full of veggies, broth just barely covering it all.
Bring to boil, uncovered.
Add all your spices, be daring here!
Turn down to simmer, and cover.
Let it go about 25 minutes, till all veggies are soft.

Use handy dandy immersion blender right in the pot.
Blend til desired consistency (basically mush!)
Add approx 2 oz coconut milk. If you don't have an immersion blender (that is, a hand held one, put it on your grocery list and in the meantime use a regular blender- messy!)

[J9]

Tex-Mex Chili
(courtesy of Paleo Chix)

1 TBS coconut oil
1 medium onion chopped
6 cloves garlic minced
3-5 stalks of celery chopped
1 pkg ground meat (beef, turkey, chicken)
1 TBS chili powder
1 TBS cumin
3/4 tsp sea salt
several dashes of white pepper
2 cans stewed tomatoes
1 red bell pepper
3/4 cup salsa (check label to make sure no added sugar/ corn syrup)

Heat oil- saute onion and garlic, add celery after 5 min. Crumble in ground meat, add spices. Cook 5 minutes, stirring often. Add tomatoes, pepper, and salsa. Bring to a boil over high heat. Let simmer 10 min uncovered.

[deb]

http://www.paleoplan.com/recipes/

I see the pumpkin coconut ice cream... making some of that Sunday.
For just coconut ice cream what would I put? And the coconut milk, the can, the carton in the fridge at the health food store - is there a diff??

[Lisa (+turnip)]

i like the canned coconut milk the best. it is much sweeter than the carton kind. native forest (green can label) or whole foods 365 organic coconut milk in a can.

j9, saw agave nectar at wharton costco 2 (23 oz. I think?) bottles for $7 and change. costco is really stepping it up lately on getting some paleo friendly ingredients! now we just need that 5 lb. bag of almond flour for $6, right?

[Lisa (+turnip)]

Roast Pork Loin:

In food processor...
- fresh sage leaves (about 1/3 cup to 1/2 cup)
- fresh flat leaf parsley leaves (about same amount as sage, a little more is ok too)
** really can use any fresh herbs you like. Rosemary works great too instead of sage
- evoo (1 - 2 tbsp)
- sea salt (1 tsp or more)
- zest of 1 lemon + juice of 1/2 lemon
- cracked black peppercorn (1 tsp)
- can add red pepper flakes if you like a little spice

blend together to make a paste. if you need to add more evoo to make paste consistency, drizzle into feeder of food processor until it comes together.

put the paste all over a center cut pork loin roast (3 - 5 lbs.)

roast in 400deg oven for about an hour or until a meat thermometer reads 140 - 150 degs in the center.

slice and enjoy!

[J9]

Quick Paleo Pancakes
Time: 10 minutes
(courtesy of Paleo Chix)

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! – almond/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you’ve cooked all of your pancakes, you can serve them with a variety of toppings such as: chopped apples and cinnamon; heated blueberries; and unsweetened applesauce.

[J9]

REBE “CRUNCHY” APPLE PIE:
(courtesy of Paleo Chix)

4 Green Apples (love the tart taste)
1/2 cup walnuts, 1/2cup pecans
cinnamon 1-2 tsp
tsp coconut oil

Heat skillet using a tsp of coconut oil, add nuts to screaming hot pan and toss for 5-8 min. Cut your apples in bite size squares. Remove nuts from skillet and toss with cinnamon to coat the nuts. Combine nut mixture with with crunchy apple squares!! Hot Apple Crunch!!

[Lisa (+bellpepper)]

My Mom's Spinach Recipe ... Paleo-ized...

2 - 3 bunches of fresh spinach
1 - 2 cloves of garlic, chopped fine in a food processor
1 tsp sesame oil (not sure if this oil is paleo but you can cut it out if you're not sure about it)
juice of 1/2 - 1 lemon (in place of soy sauce which is what my mom uses)

bring a pot of water to a boil and keep a large bowl of ice cold water on the side to shock the spinach. when water is boiling, put in spinach whole and stir around until the leaves change color (or slightly wilted). take out immediately, do not cook for over a minute...and put into the ice water to shock it.

squeeze all the liquid out of the spinach.

in a separate bowl, mix the garlic, lemon juice and sesame oil. pour over the top of the spinach and toss.

can sprinke some sesame seeds or chopped nuts on top if you prefer.

this is a nice spinach dish that keeps the spinach leaves fresh and not mushy!

[Lisa (+bellpepper)]

a note on the spinach dish - if you like a little sweetness to the spinach, can add a drop or two of agave to the sauce before adding it to the spinach as well.

[J9]

Butternut Squash with Pecans and Cranberries
(courtesy of Paleo Chix)

1 cup diced butternut squash
1/2 can coconut milk
1/3 cup chopped pecans
1/2 diced onion
2 cloved mined garlic
1 tsp curry powder
1 tsp cinnamon
1 handful of dried cranberries

Saute the onion, garlic and pecans in a small sauce pan, add in coconut milk when browned. Simmer about 2 minutes. Add in squash pieces and spices and stir frequently about 3-4 minutes. Add in cranberries and serve warm.

[Scott and Janice]

Pumpkin Walnut Muffins

1/2 cup coconut flour
1 cup (or half a 15oz can) canned pumpkin
pinch of salt
1 tsp baking soda
1 Tbs cinnamon
5 eggs
1/3 cup grapeseed oil
1/3 cup agave nectar
1 Tbs vanilla extract
3/4 cup chopped walnuts

In a medium bowl combine coconut flour, salt, baking soda and cinnamon. In a large bowl blend eggs, grapeseed oil, agave nectar, vanilla and pumpkin. Blend dry ingredients into wet, then fold in walnuts. Pour batter into muffin tins lined w/ cupcake wrappers. Bake at 350 for 25 minutes or until toothpick inserted comes out clean.

[J9]

Paleo “No-Oatmeal” Cookies
(courtesy of Paleo Chix)

1 egg
3/4 c almonds
1/4 c macadamia nuts
1/2 c shredded unsweetened coconut
1 tsp coconut oil
1/2 c raisins
1/2 cup pitted dates, chopped into chunks
1/2 tsp cinnamon

Put nuts, dates, coconut, oil, and cinnamon in the food processor or blender and pulse until nuts and dates are broken down and it resembles loose crumbs. Pour into mixing bowl and add in egg and raisins. Mix well with your hands. Spoon out onto an ungreased baking sheet. Bake for 30 min at 350 until golden brown.

[J9]

Paleo Substitutions:

Vegetable oil: sub coconut oil.
Flour: sub almond meal and unsweetened coconut flakes. For example: if the recipe calls for 1 cup of flour, sub 1/2 cup of almond meal and 1/2 cup of coconut. This will help cut the density of the almond meal.
Milk: unsweetened applesauce! Really? Yeah, it helps with moisture.

[J9]

Bored with Paleo and your menu options?

Additional choices:

http://brian.potomaccrossfit.com/?p=1651

[anna]

Here is a link to other links that contain assorted LaraBar recipes:

http://www.healthhabits.ca/2010/06/18/homemade-larabar-recipes/

[J9]

Paleo CupCakes (courtesy of Paleo Chix)

2 Cups Almond Flour
2 tsp Baking Soda
1 Tbls Cinnamon
1 Cup of pitted Dates
3 Ripe Banananas
3 Eggs
1 tsp Apple Cider Vinegar
1/4 cup Coconut Oil melted
2/4 Cup Pecans chopped

In a small bowl combine almond flour, baking soda,cinnamon

In a seperate bowl mash dates, bananans, eggs, vinegar, and coconut oil (I use food processor)

blend both mixture together and pour into cup cake tin. Bake at 350 degrees in a pre-heated oven for 20 minutes.

[J9]

Paleo Carrot Cake Muffins

Ingredients:
2 cups blanched almond flour
2 teaspoons baking soda
1 teaspoon sea salt
1 tablespoon cinnamon
1 cup dates, pitted
3 ripe bananas
3 eggs
1 teaspoon apple cider vinegar
1/4 cup coconut oil
1 1/2 cups carrots, shredded
3/4 cup walnuts, finely chopped
(raisins-optional-I just added a handful)

Instructions:
In a small bowl, combine almond flour, baking soda, salt, and cinnamon
In a food processor, combine dates, bananas, eggs, vinegar and oil
Transfer mixture to a large bowl
Blend dry mixture into wet until thoroughly combined
Fold in carrots and walnuts
Spoon mixture into paper lined muffin tins
Bake at 350 degrees for 20 min
Makes 18 muffins

Thanks Maria!
These rock!

[Scott]

Blueberry Muffins

(as adapted from Paleo Apple Cinnamon Cake recipe on Food.com)

Ingredients:

2 cups almond flour
1/2 tsp salt
1/2 tsp baking soda
1/4 cup arrowroot
1 tsp cinnamon
1/4 cup coconut oil, melted
1/2 cup honey
1 egg
1 Tblsp vinnalla extract
@ 4 oz of blueberries

Directions:
1. Pre-heat oven to 350
2. Combine dry ingredients
3. Combine wet ingredients
4. Add blueberries and stir
5. Spoon batter into cupcake wrappers muffin tin.
6. Bake for about @ 25 to 30 minutes until toothpick inserted comes out clean.

I used an icecream scooper to distribute the batter and it makes 8-10.

The crumbs I made were a mixture of pecans, shredded coconut, almonds, honey and coconut butter. I added it about 15 minutes into the baking process.

The original recipe called for one apple, peeled, cored and diced.