Makes 2 servings
6-8 oz raw shrimp (shell on)
4 medium-sized summer squash (or 2 large ones), sliced thin
4 Tbsp coconut oil (olive oil, or butter)
Quick-thaw frozen shrimp by placing in a bowl of cold water. Change water every 5 minutes until thawed.
Heat oven to 350. Pour oil in rimmed baking sheet (line with foil or parchment for easier cleanup). Spread shrimp and squash over pan. Sprinkle with seasoning of choice (like Old Bay). Toss shrimp to coat with seasoning and oil/butter. Bake 15 minutes... Check periodically - shrimp will cook at different rates depending on size.*
*I baked large shrimp (21/25 per lb) for 25 minutes. I like my shrimp just slightly over done. If you like them plumper, reduce the time, or just check periodically.
Sunday, September 30, 2012
Sauteed Tilapia
You can use this technique to cook almost any fish filet.
4 servings
4 (4 oz) tilapia filets (I buy the frozen bag at Costco), thawed
1 Tbsp olive oil
1 Tbsp butter
Quick-thaw the filets - place in a bowl of cold water. Change the water every 5 minutes until thawed.
Heat skillet on medium-high. Add butter; heat until melted and bubbles have stopped (but before it starts to brown). Add olive oil and heat 20-30 seconds.
Sprinkle fish with salt and pepper. Place in hot oil. Cook a few minutes until lightly browned; they are ready to flip when the release easily from pan. Repeat on other side.
Cover pan. Turn off heat. Let sit on warm burner for a few minutes to gently cook fish all the way through. Fish is done when it flakes easily.
4 servings
4 (4 oz) tilapia filets (I buy the frozen bag at Costco), thawed
1 Tbsp olive oil
1 Tbsp butter
Quick-thaw the filets - place in a bowl of cold water. Change the water every 5 minutes until thawed.
Heat skillet on medium-high. Add butter; heat until melted and bubbles have stopped (but before it starts to brown). Add olive oil and heat 20-30 seconds.
Sprinkle fish with salt and pepper. Place in hot oil. Cook a few minutes until lightly browned; they are ready to flip when the release easily from pan. Repeat on other side.
Cover pan. Turn off heat. Let sit on warm burner for a few minutes to gently cook fish all the way through. Fish is done when it flakes easily.
Thursday, September 27, 2012
Paleo Meal Plan - Week 1
Week 1 Meal Plan for Paleo Challenge...
I don't plan snacks. Instead, I make extras of every meal, and if I am hungry before the next meal I just eat leftovers. My usual habit is to eat a full breakfast between 7-8 am, a half portion of lunch at noon, another half portion of lunch around 3 pm, and then a full dinner around 7. I do sometimes take fruit and nuts on the road as snacks, but I try not to rely on them every day.
If you need a slightly sweet drink, try Iced Green Tea (only a cup or two!).
CHOP ALL VEGGIES the weekend before. I'm serious. Or you won't eat them...
Breakfast
Monday-Tuesday
Chicken Breakfast Sausage
Sauteed Bell Peppers
Wednesday-Thursday
Sweet Potato Hash With Fried Eggs
Friday
Bacon
Sauteed Kale
leftover Chicken Breakfast Sausage
Saturday-Sunday
Tex Mex Breakfast Hash
(scramble eggs; mix in leftover Baked Chicken and Sauteed Bell Peppers; serve with salsa)
Lunch
Monday-Tuesday
Omelet
Filled with 1 cup watercress and 2 slices tomato (about 1/4" thick)
Blueberries - 1/2 cup
I don't plan snacks. Instead, I make extras of every meal, and if I am hungry before the next meal I just eat leftovers. My usual habit is to eat a full breakfast between 7-8 am, a half portion of lunch at noon, another half portion of lunch around 3 pm, and then a full dinner around 7. I do sometimes take fruit and nuts on the road as snacks, but I try not to rely on them every day.
If you need a slightly sweet drink, try Iced Green Tea (only a cup or two!).
CHOP ALL VEGGIES the weekend before. I'm serious. Or you won't eat them...
Breakfast
Monday-Tuesday
Chicken Breakfast Sausage
Sauteed Bell Peppers
Wednesday-Thursday
Sweet Potato Hash With Fried Eggs
Friday
Bacon
Sauteed Kale
leftover Chicken Breakfast Sausage
Saturday-Sunday
Tex Mex Breakfast Hash
(scramble eggs; mix in leftover Baked Chicken and Sauteed Bell Peppers; serve with salsa)
Lunch
Monday-Tuesday
Omelet
Filled with 1 cup watercress and 2 slices tomato (about 1/4" thick)
Blueberries - 1/2 cup
Wednesday-Thursday
Blueberries - 1/2 cup
Friday
Baby Carrots - 4 oz
Saturday-Sunday
Macadamia Nuts - 1/4 cup
Leftovers if still hungry
Dinner
Monday-Tuesday
Wednesday-Thursday
Taco Salad
(brown ground beef; drain excess fat; season with Emeril's Southwest Seasoning & 2 Tbsp water)
(serve with lettuce, sliced tomatoes, and coconut cream)
Friday
Leftovers
Saturday-Sunday
Green Beans (the bagged ones at publix that you microwave are awesome)
Mushroom Sauce
2 servings
8 oz portabella mushrooms, sliced
1 Tbsp olive oil
1/2 cup chicken broth
1 can coconut milk*
salt and pepper
Heat skillet to medium-high. Add oil; heat 30 seconds. Add mushrooms; sprinkle with salt. Cover and let cook for 2 minutes. Uncover and cook, stirring, until water is evaporated. Add chicken broth. Cook until reduced by half. Turn heat to low; add in coconut milk. Cook until heated through. Salt and pepper to taste.
*I usually make this with Mashed Cauliflower, so I reserve a few Tbsp to put in that.
8 oz portabella mushrooms, sliced
1 Tbsp olive oil
1/2 cup chicken broth
1 can coconut milk*
salt and pepper
Heat skillet to medium-high. Add oil; heat 30 seconds. Add mushrooms; sprinkle with salt. Cover and let cook for 2 minutes. Uncover and cook, stirring, until water is evaporated. Add chicken broth. Cook until reduced by half. Turn heat to low; add in coconut milk. Cook until heated through. Salt and pepper to taste.
*I usually make this with Mashed Cauliflower, so I reserve a few Tbsp to put in that.
Thursday, September 20, 2012
Sautéed Bell Peppers
Makes 2 servings.
2 green bell peppers
1 red bell pepper
1 Tbsp coconut oil
Slice bell peppers. Heat skillet to medium-high until hot. Add coconut oil; heat 30 seconds, until hot. Add peppers; cook until slightly softened. Use as a filling for omelets, with Tex Mex Breakfast Hash, and as a base for spaghetti sauce.
2 green bell peppers
1 red bell pepper
1 Tbsp coconut oil
Slice bell peppers. Heat skillet to medium-high until hot. Add coconut oil; heat 30 seconds, until hot. Add peppers; cook until slightly softened. Use as a filling for omelets, with Tex Mex Breakfast Hash, and as a base for spaghetti sauce.
Tex Mex Breakfast Hash
leftover chicken
eggs
butter (or olive oil)
Scramble eggs. Add in leftover chicken and bell peppers. Serve with salsa and avocado.
Mashed Cauliflower
Yummy served with Chicken Curry.
1 head cauliflower, steamed (or 1 lb frozen cauliflower, steamed)*
2 T coconut milk
2 T chicken broth
1/2 tsp kosher salt
1/4 tsp pepper
You can substitute cream for coconut milk, and cheese for chicken broth, if you are including dairy.
Cook cauliflower. Place in food processor with other ingredients. Pulse until finely chopped and whipped, almost a puree. Adjust amounts to your taste.
* I prefer frozen for this recipe. It's cheaper, and the texture doesn't affect the final result. However, I prefer fresh cauliflower if I roast it.
Saturday, September 1, 2012
Sauteed Kale
1 serving
3 cups fresh kale*, chopped
1 Tbsp fat (bacon grease, coconut oil, or beef tallow)
red pepper flakes
salt & pepper
Heat skillet to medium-high. Add fat; heat 30 seconds. Add kale. Stir and cook until slightly wilted. Turn off heat; add seasonings.
*You can buy a fresh head of kale at Native Sun that is really delicious. Or you can buy the bagged kale at Publix. If you buy the bagged kale, make sure to tear out any large ribs in the leaves, unless you like them (I don't!).
3 cups fresh kale*, chopped
1 Tbsp fat (bacon grease, coconut oil, or beef tallow)
red pepper flakes
salt & pepper
Heat skillet to medium-high. Add fat; heat 30 seconds. Add kale. Stir and cook until slightly wilted. Turn off heat; add seasonings.
*You can buy a fresh head of kale at Native Sun that is really delicious. Or you can buy the bagged kale at Publix. If you buy the bagged kale, make sure to tear out any large ribs in the leaves, unless you like them (I don't!).
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