I did it! I finally found a way to cook brussels sprouts and not have my husband turn his nose up at them. I don't know what's wrong with him, I LOVE brussels sprouts and I can eat them prepared just about any way possible. My two favorite ways to date have been at two restaurants, The Front Porch here in Tallahassee, and Flip Burger in Atlanta. Sadly, the Front Porch doesn't have their sautéed maple bacon b. sprouts on the menu all the time, so if that's what you're after, then check the menu before you go! Worth the wait though, I promise. Anyway, back to the way I am preparing them these days so the hubs will eat one of the world's healthiest foods! I've found that if I send them through the food processor using the slicing blade, they come out in a combination of cute slivers and shredded-like slaw. Then I just mix them in a bowl with some ghee, olive oil, and spices, bake for about 15-20 minutes then voila! He loves them! I guess the thin stringy texture has a less bitter taste than biting into a half of one.
Note: As you prepare the brussels sprouts to go into the food processor, you'll lose some of the outer leaves. Don't fret! Save them for making brussels sprout chips! I have kept mine in a plastic resealable bag for up to two weeks before using them and they were still crisp and delicious.
Roasted Brussels Sprouts
Prep Time: 5-10 minutes
Cook Time: 20 minutes
Total Time: 25-30 minutes
Special Tools:
Food processor
Large mixing bowl
Foil lined baking tray
Ingredients:
1 lb of brussels sprouts
3 tbsp of melted ghee
2 tbsp of extra virgin olive oil
2 tsp of coconut aminos
1/2 tsp of kosher salt
1/2 tsp of fresh ground pepper
1/2 tsp of paprika
1/2 tsp of ground ginger
1/2 tsp of garlic powder
Instructions:
1. Preheat the oven to 400 degrees.
2. Cut the bottoms of the brussels sprouts off and discard. *Save the leaves that come off to make chips later!
3. Stack 3 or 4 sprouts on top of each other in your food processor feeder tube and turn the processor on. This ensures you get slices and not just all tiny shredded pieces. Repeat until all the b. sprouts have been sliced.
4. Whisk together all of the remaining ingredients into a large bowl.
5. Dumb the b. sprouts into the bowl and toss to combine and then spread them out on a foil lined tray.
6. Place in the oven. Take them out every 5 minutes for 20 minutes and move them around to make sure it all cooks evenly.
Yesterday began my second 21 day sugar detox. Overall, I'd call the day a success. I only got bummed out about not having something sweet once (OK, maybe twice) when I came home and found that my husband had brought home FOUR double-layer chocolate chip cookie brownies from work! Why?! (He said "They were free! Who turns down free brownies?!") It's like cruel and unusual punishment. I ignored them until I needed something in their general direction, saw them, and pouted again. But thankfully, my scary sugar withdraw hasn't kicked in yet, so I was able to walk away. He better eat those things before day 5. I know what's coming. Perhaps I should remind him about the angry sugar monster that is slowly starting to awaken.
Hopefully this time around won't be so bad though. I'm sure it won't. I haven't consumed that many terrible processed carbs and sugars since ending my last detox. Leading up to my decision to complete the first sugar detox, however, let's just say, "Whoa!" I will admit, I know how to enjoy the holidays! There's never a break in the last quarter of the year. October through December is brutal; our Anniversary, my birthday, his birthday, Thanksgiving, Christmas, and New Years. I knew before the new year even started that I was going to try out the detox. If what I read was true, my whole world would be flipped upside down. Cutting out sugar entirely (well, I had three sweet potatoes and 3 green apples during the whole detox) was so eye-opening. Sugar is everywhere! Even natural sugars are something to be aware of and to monitor.
It's been about three months since my last detox. I'm not sure how often you should do them, but quarterly seems ideal for me. I'll keep posting recipes that follow 21dsd in the event anyone else wants to give it a try. The best resource for anyone wanting to know what they can and can't have would be this Food List from Diane Sanfilippo. I follow mostly level 3, except that I allow myself to have cheese occasionally (goat's milk, if possible) and organic heavy whipping cream in my coffee.
Meaty Stuffed Peppers
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Serves: 3
Special Tools:
Saute pan
Aluminum foil
Cutting board
Chopping knife
Shallow baking dish
Ingredients:
3 bell peppers, tops removed and seeded (I used orange)
1 lb grass-fed ground beef
2 garlic cloves, diced
1 carrot, diced
1/2 large onion, diced
1/2 cup of sliced button mushrooms, diced
1 small tomato, diced
2 tbsp of coconut aminos
1 tsp of ginger
1/2 tbsp each of cumin, garlic, and onion powder
salt and pepper to taste
1/2 cup shredded goat's milk gouda (optional)
Instructions:
1. Preheat the oven to 350 degrees and while it's preheating, wrap your bell peppers in aluminum foil.
2. Place in the oven for about 20 minutes, or until they begin to give a little (but not falling apart).
3. While the peppers are in the oven, place a large sauté pan over medium high heat and begin to brown your beef (about 5 minutes).
4. Add your veggies, except the tomato.
5. Add your coconut aminos, ginger, seasonings, and salt and pepper and continue cooking for another 10 minutes.
6. Add the tomatoes and cook an additional 5 minutes.
7. Remove from the peppers from the oven and open the foil allowing the peppers to cool slightly
8. Spoon in the beef mixture into the peppers until they are essentially stuffed tightly to the top.
9. Place the peppers in the baking dish and cook for 15 minutes. Top with cheese (optional) and cook until melted, about 5 minutes.
10. Eat it while it's hot! I served mine with a baby green side salad topped with homemade guacamole as my dressing.
You know how sometimes you'll be eating a piece of meat or fish and think I wish that I had something to jazz this up. Well, this is it. Chimichurri is something else that was introduced to me, once again, by my husband and his family. I've seen it on menus, but never thought to order it. The first time I tried it, I was a little put off by the bite that it has. But I think it's because I tasted it on a spoon. The next time was on a piece of steak and I was absolutely blown away by the party that was happening in my mouth. Now I love it with anything; steak, chicken, or fish. You'll definitely need a mint after your meal, but it's totally worth it!
Chimichurri Sauce
Prep Time: 10 minutes
Total Time: 30 minutes
Special Tools:
Food Processor
Ingredients:
1 cup of fresh cilantro
1 cup of fresh parsley
1/4 cup of fresh oregano (or 2 tbsp of dried)
3-5 crushed garlic cloves
1/4 cup of yellow or sweet onion
2 tbsp of red wine vinegar
1/2 cup of extra virgin olive oil
1/2 tsp of sea salt
a pinch of crushed red pepper flakes
Instructions:
1. Place the garlic and onion in the processor and pulse 3-5 times to break them up a bit.
2. Add the cilantro, parsley, oregano, sea salt, and red pepper flakes.
3. While the motor is running, add the vinegar and then turn it off.
4. Add the olive oil 1/4 cup at a time. You might need to use a spoon or spatula to push down the sides before you add the last 1/4 cup.
5. Pour into a small bowl, cover, and chill for at least 20 minutes.
I love to cook, but sometimes a girl needs a quick and easy meal. Last night was one of those nights. After a super busy day at work and a jam packed 3 hours at CrossFit Tallahasee (front squats, snatch 1 rep max, and then a snatch AMRAP), I was pretty exhausted and not in the mood to spend more than a few minutes on my feet. My girl Juli from PaleOMG is great for coming up with ideas that are relatively simple; and this recipe originated from her, but I modified it slightly to fit my lazy attitude. While this seems like it takes a while, an hour is spent letting the chicken marinate (just enough time to watch an episode of something on your DVR) and then you're really only making the guacamole.
*To keep this 21 Day Sugar Detox approved, leave out the mango!
Fully Loaded Citrus Marinaded Chicken Wraps
Prep Time: 1 hour + 10 minutes
Cook Time: 25 minutes
Total Time: 1 hour and 35 minutes
Serves: 3
Special Tools:
Foil lined rimmed baking sheet
1 medium mixing bowl
Ingredients:
3 boneless, skinless chicken breasts
1/2 cup of orange juice
2 lemons, juiced
2 limes, juiced
1/2 tbsp chili powder
1/4 tsp of smoked paprika
1/2 jalapeno pepper, minced
1 minced garlic clove
1 tsp salt
1/2 tsp black pepper
6 strips of bacon
Mango-pineapple guacamole
Trader Joe's Double Roasted Salsa (totally Paleo!)
Butter lettuce, for the wraps
Instructions:
1. Place the first ten ingredients into a large gallon plastic bag or deep bowl and let marinate for about an hour.
2. Preheat the oven to 400
3. Line a rimmed baking sheet with foil and place the bacon strips down. Cook in the oven for 10-12 minutes, depending on desired doneness.
4. Remove the bacon from the sheet and let the excess grease drain off on a paper towel or two.
5. Place the chicken on the same tray (right in the fat) and return to the oven for 20 minutes.
6. Make the mango-pineapple guacamole.
7. When your 20 minutes is up, turn your broiler on and allow the tops of the chicken to brown for about 3 minutes (make sure your chicken is cooked through).
8. Remove from oven, let it rest for a couple of minutes (this allows the juices to settle back in the meat).
9. Slice each breast into about 10 pieces.
10. Place a few pieces of lettuce cups on a plate, add chicken, then top with bacon, salsa, and guacamole. Devour!
If I haven't convinced you yet that I love avocados, well here is yet another way to make guacamole that can be served as a dip or a garnish on tacos and lettuce wraps. Most recently, I used it on the Fully Loaded Citrus Marinaded Chicken Wraps, which turned out amazing!
Mango-Pineapple Guacamole
Prep Time: 7-10 minutes
Total Time: 10 minutes
Serves: 3-4
Special Tools:
Sharp knife
Mixing bowl
Ingredients:
1 large slightly over ripe avocado (should easily give when you press)
1/2 large mango, diced
1/4 of a pineapple, diced
1/2 lime, juiced
2 tbsp fresh cilantro, chopped
1/4 tsp sea salt
Instructions:
Slice the avocado in half carefully with the knife, remove the pit and outer skin, then place in a mixing bowl.
Use a fork to smash the avocado until a chunky paste forms
Add in the rest of the ingredients. Mix well.
I like to chill mine, but you could eat it right away if you want!
If there is one thing that has remained true for as long as I have been able to cook for myself, it would be that waking up extra early to make sure I have time to cook my own breakfast in the morning is something I loathe! I'm sure I'm not alone in this, because there are big food companies making tons of money off people who buy easy "on the go" food items: eggo waffles, pop-tarts, cereal bars, etc. What do they all have in common? They are all loaded with sugar and processed carbohydrates that will help you feel full for a short time before you have that morning crash after your insulin spikes, because your body is trying to process the garbage you just gave it. Sugar man, it's a monster of an addiction! I know. I lived that life, day in and day out for a good majority of my life. Cereal was usually my go-to breakfast item. I could crush a box of Cinnamon Toast Crunch, Apple Jacks, Lucky Charms, or Reece's Peanut Butter Puffs in just a few days. As I got older, I knew those things weren't exactly good for me, so I switched to try and include more "healthy" cereals, Multi-grain Cherrios, Raisin Bran, Frosted Mini Wheats, and Honey Bunches of Oats. Haha! What a joke.
When I finally started to realize a high carb breakfast was doing more harm than good, finding ways to get a healthy breakfast became a struggle. Whenever I participated in nutritional challenges with our gym, I made it a point to wake up and make eggs for breakfast (my competitive nature wouldn't allow me to lose points for my team by skipping breakfast), but as soon as the challenge was over, extra sleep in the morning always won out. It wasn't until this past year that I started cooking breakfast casseroles for my husband and I on Sunday nights so we could just pop them in the microwave in the morning before work.
This particular breakfast casserole I dub as "Danny's" because it's got most of his favorite ingredients. He's a fan of cheese in his casserole, so I add shredded sharp cheddar and mozzarella, but for anyone with an issue processing dairy, you could definitely leave it out.
Danny's Breakfast Casserole
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Serves: 8
Special Tools:
Food processor w/ shredder attachment
Medium saute pan
9x13 glass baking dish
1 large bowl
Whisk
Ingredients:
1 tbsp coconut oil, melted
1 medium sweet potato, washed, peeled, and shredded
1 small green pepper, diced
1 small sweet onion, diced
3 strips of nitrate free bacon, chopped (I like Trader Joe's Uncured Applewood Smoked)
1 cup of diced ham or pancetta
12 eggs
1 cup of shredded sharp cheddar cheese
a handful of fresh parsley, chopped
salt and pepper to taste
Instructions:
1.Prep your veggies and meats by washings, chopping, dicing, and/or shredding.
2. Preheat your oven to 375.
3. Place the saute pan over medium heat and add the bacon. Allow to cook for about 3 minutes.
4. Add the onion, pepper, and ham or pancetta. Saute for about 7 minutes to allow the savory flavors to meld.
5. While that's cooking, crack you eggs into a bowl and whisk. Add salt and pepper to taste.
6. Place the melted coconut oil in the baking dish and spread it over the bottom and up the sides. *This will be the difference of the egg sticking to the dish or not!
7. Put the shredded sweet potato down first. Pour half the eggs overtop and make sure it gets down into the bottom of the dish.
8. Spread the meat and veggies on top. Add the remaining eggs.
9. Sprinkle on the top with cheese (if you can have dairy) and the parsley.
10. Put in the oven and bake for about 30-35 minutes. The center should be set before removing it from the oven.
As a child, teenager, and young adult if I you asked me what my favorite cuisine was, without hesitation I would blurt out "Chinese food!" And that was the absolute truth. I could put away some house lo mein, beef with broccoli, sweet and sour chicken, fried rice, general chicken, and egg drop soup. Where I grew up there was a little Chinese restaurant that we frequented so often, the people knew our order before we could tell them. Good for us for supporting a local business, but yikes! I would venture to say my caloric intake for those meals was astronomical. And the bad oils and processed carbs. Holy heart attack! Not to mention, I would almost always have a stomach ache afterwards because I would eat until I literally couldn't anymore. Thankfully, as I started taking care of my body and making a conscious effort to be aware of what I was eating, the idea of Chinese food seemed less and less appealing. However, every now and again, I'll still get a craving for the taste of soy sauce and vegetables. I'm so happy to have found a wonderful substitute in coconut aminos, which gives me the flavor of my cravings without all the bad feelings that come afterwards. Also, just a very small amount of toasted sesame oil can really pack a flavor punch that will make your taste buds feel like you've been whisked away to the Far East.
For this recipe, I wanted to create a dish that included lots of crunchy vegetables mixed with a nice healthy protein. I also want to note that I used a spiralizer to make ribbon noodles, rather than the typical lo mein style noodles. I did this for two reasons. First, I think the ribbon noodles hold in the liquid from the sauce better, and two, I think they're prettier! If you don't have a spiralizer, you can always use a julienne slicer, but you'll probably want to do this in advance to try and let some of the water release. You can do this by placing the noodles in a paper towel, sprinkle with a bit of sea salt to draw out the moisture, and then let it set for about 20 minutes. Then put the noodles in a dry towel and wring out the water. Either way works, one just requires a few extra steps. Or you could leave the "noodles" out entirely and the dish would still be delicious!
Paleo Sesame Pork Chow Mein
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4
Special Tools:
Spiralizer (or julienne slicer)
Cutting board
Chopping knife
Wok or large saute pan with high sides
Ingredients:
1 pound of lean pork cutlets sliced into 1/2 inch slices
1/2 head of green cabbage, thinly sliced (about 4 cups)
1 head of broccoli, stems removed and cut into small florets
1 large carrot, thinly sliced (or shredded)
1/4 of a large sweet onion, thinly sliced
2 zucchini squashes, spiralized into ribbons with blade A.
1 tbsp of ghee
1 tbsp of coconut aminos
1 tbsp of rice vinegar
1 tsp of sesame seeds
For the sauce:
3 tbsp of coconut aminos
2 tbsp of rice vinegar
1 and 1/2 tbsp of freshly grated ginger (or 1 tbsp of dried ground ginger)
3/4 tbsp of fish sauce
2 garlic cloves, minced
1/2 tbsp of toasted sesame oil
1 tsp of raw honey
1/4 tsp of paleo sriracha
Instructions:
1. Chop your veggies and make your sauce before you begin.
2. Place the wok over medium-high heat and allow the ghee to melt.
3. When the wok is hot, add the pork, coconut aminos, and rice vinegar. Move the meat around constantly to cook the meat on all sides, essentially flash frying, for about 5 minutes.
4. Add all the veggies except the zucchini and the sauce.
5. Continue to move the veggies around in the wok to coat with the sauce for about 10 minutes.
6. Add the zucchini and sesame seeds and toss to combine for an additional 3-5 minutes (less if you prefer your zucchini crunchy).
7. Serve immediately and use chop sticks. It's more fun that way!
