Sunday Session: Paleo Meatballs & Spaghetti, Chicken Soup, Salad, PIN Bfast Cupcakes

It’s that time again. Seven days behind and 7 days ahead, thinking about how I am going to nourish my family this week. I have a few repeated items this week, but they are so good, easy and nutritious. Apologies for the repetition. Here goes, enjoy!

Paleo Infused Nutrition (PIN) Spaghetti:

Preheat oven at 375F.

Pasta

  • 1 spaghetti squash, cut long-ways with seeds scooped and removed
Place the squash face down on a baking sheet and place in the oven at 375F for 45-55 minutes.

Meatballs

  • 1/2 lb pasture-raised pork, groud
  • 1/2 lb organic grassfed beef, ground
  • 1/3 cup almond meal
  • 1 tsp garlic, minced
  • 2 eggs, pasture-raised, free range
  • 1/2 tsp oregano
  • 1/2 tsp red pepper flakes
  • 1/2 small onion, finely chopped
  • salt/pepper
Mix all of the above ingredients; best done with your hands. Once well-mixed, portion meatballs a little larger than golf balls and place on a foil-covered baking sheet. Bake in the oven for 20-25 minutes. Remove the meatballs from the oven and place in the pasta sauce for 10-15 minutes, or until the squash is done.
Sauce:
  • 2 4 ounce can organic tomato paste
  • 1 can of organic diced tomatoes
  • 1 tsp garlic
  • 1 Tbsp basil
  • salt/pepper
  • Sliced mushrooms (optional)

Combine the ingredients in a small saucepan and cook on low heat. Finish the directions included with the meatballs and you have yourself a meal.

Chicken Vegetable Soup:

The health benefits of bone broth are surreal. So surreal, I try to have some every week in some shape or another. This week, I cooked up a favorite.

  • 1/2 T of coconut oil, or grassfed butter
  • 1/2 tsp garlic, minced, add more if your prefer
  • 1/2 yellow onion, add more if you want the soup to be sweeter
  • 1 chicken breast, free range, skin and bones
  • 2 drum sticks, free range, skin on, bones in
  • 4 cups, gluten free chicken broth, enough to cover the soup ingredients
  • 7 carrots stalks, chopped
  • 1 celery heart, ~10 stalks,  chopped
  • 2 tsp oregano
  • 1/2 T rosemary
  • 3 bay leaves
  • Splash of lemon juice
  • sea salt
  • pepper

Directions:

  • Turn slow-cooker on to high. Add coconut oil or butter.
  • Add in the garlic and onion and let it heat up and the flavors marry before adding the chicken (5-8 minutes). Place in the chicken.
  • Begin chopping and prepping all other ingredients. Add all ingredients, including broth and spcies.
  • Change temperature to Low, and cook for 8-10 hours. Remove chicken and once cool enough to touch, remove the bones and shred the meat. Place the meat back into soup mix.
  • Stir and then enjoy.

What may be different with this soup than ones you may find on Recipe.com or other quick-and-easy recipe sites? I have included chicken that is organic, free range, in the bone, skin on. Why? The nutrient density goes up substantially with these components.

Salad:

Lettuce alone is not exciting, but when you have a nice mix of fresh produce and herbs prepped for the week, you therein have a foundation for a healthy lunch. In addition, I have some extra meat from the meatballs and I will be turning that into some clean eating meat patties to top this salad. But bottom-line, a good salad has at least 4-5 ingredients. You want it to have natural flavors and color. As the week progresses change the ways you dress it up by adding a variety of fruit (apple, dates, pears, peaches, avocado, etc) and protein (tuna, eggs, meat patties, chicken, etc).

  • Spinach
  • Parsley (great for flavor, freshness and detoxifies
  • Spring mix
  • Carrots
  • Celery
Following the suggestions of the Dirty Dozen, I buy all of my greens organic. Simply put, rinse the above ingredients, mix together and I like to store my salad in a salad spinner. Not exactly sure why, but it seems to last longer in this container verses a air tight Tupperware.
PIN Breakfast Cupcakes:
This is an east given on my Sunday Session routine, the only mix up is the type of herb I decide to use. This week I had a nice large bushel of parsley so that is what I went with. I also lined the cupcake tin with some coconut oil. Last week the prosciutto seemed to stick too easily and I want a nice clean cupcake without the breakfast meat torn up. It worked nicely.
  • Free range eggs, pasture-raised from the Green City Market
  • Prosciutto
  • Parsley and cracked black pepper

Heat the oven to 375F/400F. Line the cupcake pan with coconut oil (optional) and then nicely place the prosciutto covering all of the service in the cup surface area. Crack an egg in each cup, add herbs and spice. Cook for 20 minutes. Store in the refrigerator and enjoy 2-3 each morning. Quick, easy and healthy breakfast. Boom.

Sunday Session: Sausage Stew, Breakfast Bacon muffins, Spaghetti Squash, Chopped Veggies

With today’s freezing weather I found it to be a great time to spend some time in the kitchen. This is what I’ve made for the week.

Veggie Sausage Stew:

  • 1/2 lb farmer’s market ground sausage
  • 1 green pepper diced
  • 1 onion diced
  • 3 cups celery diced
  • 1 medium to large zuchini cubed
  • 7 tomatoes cubed
  • 2 cups sliced mushrooms
  • 1/2 teaspoon pepper
  • 1 1/2 teaspoon basil
  • 1 tsp apple cider vinegar
  • 1 tsp of roasemary
  • 1/2 cup parsley, freshly chopped
  • Crushed red pepper flakes, to your liking
  • salt to taste

Method: Brown sausage, combine all ingredients in a slow cooker, and allow it to cook on low for several hours. Batch half the meal in a freezer safe container and store half in the refrigerator for the week. *I doubled this recipe by just multiplying the ingredients by 2, but you may want to also increase the amount of spice. This stew was also good with some spaghetti squash. Provided a more comfort food craving. 

Paleo Infused Breakfast Muffins – Bacon:

  • Uncured bacon, strips (I did some with leftover proscuitto too)
  • Framer’s market eggs, or I like Trader Joe’s free range
  • Spices – crushed red pepper, pepper, coriander.

Method: Heat oven to 375F, using a cupcake baking pan, line the cups with the bacon, allowing for none of the pan to show, crack open an egg in each cup and add spices. Cook for about 20-25 minutes, pull out of the oven, allow it to cool, and store for the week.

Spaghetti Squash

  • 1 squash, cut length-wise

Method: Preheat oven to 375 degrees F. Once the squash is cut length-wise, remove the seeds and strings with a spoon. Place a sheet of foil on a baking sheet, place the 2 squash halves faced down. Bake for 45-50 minutes. Pull out of the oven, allow to cool until you are able to touch, and fork the squash to create angel-hair like pasta. Store in the refrigerator up to a week and season with a variety of spices and ingredients. A few ideas include olive oil, lemon and basil, marinara sauce, coconut oil with cinnamon, ginger and raisins or it’s great just plain!

Snacks

I chopped raw veggies to have on hand for quick snacks and as a side for lunch. If I don’t have my vegetables cut, in a clear container, I am less likely to eat them.

I also had a nice stash of hard boiled eggs in the fridge from last week

I have plenty of raw fruit on my table including clementines, apples, oranges and bananas. Sometimes having a fruit bowl makes me happier than a bouquet of flowers. The fruit is colorful and purposeful!

Have a good week team!

Sunday Session: Frittata, Ice-cream, Muffins, Bigos

Prepping some meals for the week! Enjoy!

Veggie Frittata

  • 1/2 yellow onion, diced
  • minced garlic, or 1 garlic clove
  • 1 package (4 ounce) prosciutto
  • 1/2 green pepper
  • 15 asparagus spears, chopped in 1 inch pieces
  • 1 cup grated sweet potato
  • fresh basal, chopped, 1 handful
  • 8 eggs
  • salt/pepper

Method: Preheat oven to 350. In a large saute pan, saute the onions in the coconut oil over medium heat until the onions are translucent.  Add the meat, asparagus, green pepper, grated sweet potato and garlic.  Cook until the the sweet potato is soft.

Add the chopped basil and season with a little sea salt and cracked black pepper.

Transfer the mixture to a 8×6 glass (square) baking dish and spread the mixture evenly over the bottom of the pan.  In a large mixing bowl, beat together the eggs add pour over the veggie mixture in the baking dish.

Cover tightly with aluminum foil and bake for 22 minutes.

Uncover and bake for an additional 10-15 minutes or until the eggs are set in the middle when you jiggle the pan.

Paleo Ice-cream

  • 1/2 can organic coconut cream
  • 2 frozen bananas
  • 2 Tablespoons hemp seed
  • 1 tsp of vanilla extract
  • 4 squares of 85% Lindt dark chocolate

Method: In a food processor blend the coconut cream, bananas, vanilla extract, hemp seed. Once the mixture is well-blended, break up the chocolate squares and mix into the blend. Freeze for a minimum of 3 hours. Optional is the addition of honey if you want a sweeter taste.

Paleo Infused Breakfast Muffins

  • Prosciutto (make sure you look at the ingredients, sugar is NOT needed)
  • Framer’s market eggs, or I like Trader Joe’s free range
  • Spices – either fresh cilantro or basil

Method: Heat oven to 375F, using a cupcake baking pan, line the cups with prosciutto, crack open an egg in each cup and add spices. Cook for about 20-25 minutes, pull out of the oven, allow it to cool, and store for the week.

Bigos – Sauerkraut and Sausage Stew

  • 16 ounces of fresh sauerkraut (or homemade)
  • 8 sausages (does not matter on flavor. Ingredients are what to focus on. Look for beef, pork or chicken with no added corn syrup, sugar or other unnatural/chemical substance)
  • Small head of cabbage
  • Salt/pepper
  • Oregano
  • 1 yellow onion chopped
  • 4 organic carrot stalks (optional)

Method: Brown the sausage in a skillet. Chop into small bite-size pieces. In a slow cooker, add the onions, sausage, kraut, cabbage, salt/pepper, oregano. Allow the stew to cook up to 12 hours on low. Towards the end, add carrot for color and texture variety.

Sunday Session – Almond butter, Slow cooker chicken, Sweet potato chips +

This Sunday I had family in town and therefore threw off my usual cooking routine. However, with a slow cooker there is always a way. This week I made a little something, something such as:

Almond Butter

Ingredients: Almonds and hazelnut oil
Method: Place a cup of almonds in a food processor. Let the almonds become rather refined and then add some oil, little by little, until the nut butter reaches a consistency you prefer.
Usage: almond butter can compliment many of things. You just have to be careful not to over consume it. This is one reason I prefer to make my own. I can make an amount that should last me at least a week. If it’s gone before the next Sunday, then it’s gone. Hmmm hence this being a staple item on my cooking list.

Slow-cooker Chicken, Mushroom, Onion, Sun-dried Tomatoes

Ingredients: Gluten free chicken stock (1/4 cup-1/2 cup), 3-4 chicken breast (I did skinless because that is what I had but it would have turned out even better with skin on), 1 yellow onion, chopped, 3 cups of sliced mushrooms, 1/2 cup – 1 cup of sun-dried tomatoes, 1 cup of green olives and spices.
Method: So easy!! Starting with the onion, place all ingredients in the slow-cooker on low and let it cook for 6 hours.
Usage: Pairs nicely with spaghetti squash, sauteed spinach or on fresh greens.

Sweet Potato Chips

Ingredients: Sweet potatoes, sea salt, coconut oil, cinnamon
Method: Slice 4 sweet potatoes in thin cylinders; the size of potato chips. Preheat the oven at 375F, toss the sliced sweet potatoes in bowl of 1 tablespoon of melted coconut oil (repeat this until all of the sweet potato is coated), lay sliced sweet potatoes across the baking sheet, sprinkle over the spices and salt, flip the potatoes and repeat. Cook for 15 minutes, flip the potatoes and allow to cook for another 15-20 minutes.
Usage: Just as you would eat chips, enjoy some sweet potato chips!

Paleo Infused Breakfast Muffins

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Ingredients: Farmer’s market eggs, prosciutto, pepper, cilantro.
Method: Line a cupcake pan with prosciutto. And make sure to be careful to completely cover the cups. If there are holes, then the Breakfast Muffin will not be able to remove as nicely as it should. Next crack an egg into each lined cup. You can leave the egg as is or mix the yolk and white together with a fork. Add spices. Cook on 400F for 25-30 minutes.
Usage: Quick and nutrient-dense breakfast on busy mornings or have one for an afternoon snack.

That’s all she wrote for me this Sunday! However, I do still have some nice pumpkin soup and green curry (seafood) in the freezer. Surely these items will come in handy towards the end of the week.

Next Sunday will be exciting as well. With some friends we have organized a Progressive Thanksgiving Dinner. We are starting the Sunday at our place at 2pm with appetizers then moving to other households for the main meal and dessert. What shall I make? I have in mind some bacon wrapped dates, maybe some sweet potato something….the list goes on! But open to some suggestions.

Cheers to you and good health, Kel

Sunday Session – Cauli Rice, Almond Butter, Breakfast (Flourless) Muffins

If the weekend allows, I set aside time to plan out some meals for the following 5-7 days. Ideally what I aim to do each week and I recommend to clients includes:

  1. Buy sectioned containers to store food. Make large meals at once and portion for the week, and freeze a portion for a later time (if we eat the same thing over and over, the satisfaction out of the food diminishes).
  2. Buy/cook enough protein, veggies, sweet potatoes, etc for 5-7 days worth of lunch and dinner.
  3. Use raw or frozen (organic) veggies with every meal.
  4. Make packing your lunch for work easy. The easier it is, the more likely you will stick to it.
  5. Prepare fresh veggies and healthy snacks like almond butter, sweet potato chips, hard boiled eggs for quick access when you come home hungry or need a snack in a pinch.

So this Sunday I did not have much time but managed to make the following:

Almond Butter

Ingredients: Almonds and hazelnut oil (I prefer macadamia nut oil, but it was not available at the supermarket I shopped at)
Method: Place a cup of almonds in a food processor. Let the almonds become rather refined and then add some oil little by little until the nut butter reaches a consistency you prefer.
Usage: almond butter can compliment many of things. You just have to be careful not to over consume. This is one reason I prefer to make my own. I can make an amount that should last me at least a week. If it’s gone before the next Sunday, then it’s gone. 

Breakfast Muffins

Ingredients: Farmer’s market eggs, prosciutto, pepper, cilantro.
Method: Line a cupcake pan with prosciutto. And make sure to be careful to completely cover the cups. If there are holes, then the Breakfast Muffin will not be able to remove as nicely as it should. Next crack an egg into each lined cup. You can leave the egg as is or mix the yolk and white together with a fork. Add spices. Cook on 400F for 25-30 minutes. 
Usage: Quick and nutrient-dense breakfast on busy mornings or have one for an afternoon snack.

 

 

Veggie Prep
This week I plan on having (seafood) Green Curry and needed to chop cabbage, carrots and broccoli for the meal, as well as, chop cauliflower for my “rice.” Cauli rice is really good and provides that volume and mouth feel you would be looking for with white rice, minus the heavy carb load. Chopped cauli can also be made into pizza crust. So sometime this week having refined cauliflower on hand will be helpful in putting together a quick meal.

Sunday Session – Paleo Infused Bites, Pumpkin Soup +

In one way or another we all know that if you fail to plan, you plan to fail. Relating to health and healthy eating, this is so true. It’s hard to eat the right things if you do not have food in your kitchen. If you have nothing on hand, take-out usually falls into place. And even when you have plenty of food stocked in your refrigerator, if you don’t think about when you are going to eat what, food may spoil, you may not get as much satisfaction out of your meals and more.

One solution is to carve out some time during the week to make some meals and snacks for the following 5-7 days. A few items I did this Sunday included:

Pumpkin Ginger Soup

Ingredients: Japanese pumpkin, vegetable stock, coconut milk, onion, ginger, garlic, pepper, salt

Method: First heat the pumpkin in the oven for about 15 minutes on 400F. Take out, let cool to the touch. Slice off peel with a good knife  Cube and place in a slow-cooker. Add in a gluten free stock, coconut cream and remaining spices. Let cook for ~6 hours and then puree with a hand blender.
Usage: Easy compliment to lunch/dinner. Exploding with nutrients, and making me feel healthy going about the week.

 

 

Paleo Infused Bites (very similar to what you see in the store as Lara Bars)

Ingredients: Almonds, cocoa nibs, dates, prunes.
Method: Mix the nuts and cocoa nibs first, until it becomes close to a paste/butter. Mix in the dates and once it is finely blended, add in prunes to make it all stick together better. Portion the ingredients into balls and let sit for a few hours to dry-out.
Usage: Easy, satisfying snack for when time is short. Lately I have been eating these before a 6:30pm yoga session.

 

 

 

 

 

 

 

 

 

Salad – this is as easy as it sounds.

Ingredients: Spinach, carrot, scallion, basil, green bell pepper
Method: Use some sort of leafy greens for the base and add in whatever other raw vegetables you have on hand.
Usage: A colorful and premade salad is more tempting than a bag of spinach sitting in the back corner of my refrigerator. This preparation makes it uber easy to throw together a meal for lunch during the week.

 

Hard Boiled Eggs

Ingredients: Free range eggs
Method: Boil eggs on a stovetop. Trick to make them easier to peel is to add teh eggs after the water is brought to a boil.
Usage: Protein rich food to have as a snack or to add to a meal/salad.