Mexican Feast

Posted on January 21, 2013 by Clint

So I froze a bunch of turkey leftover from the holidays and put it in a crock pot with some sauce I’d made and it turned out great for a Mexican feast. This is a picture of our feast, which is self explanatory. Seasoned a couple pork steaks too with salt and pepper and oregano, and fried them in a cast iron skillet with some oil and the brown yummyness that stuck on the pan made the entire dish taste good. I took the steaks out and added a little water to loosen the brown stuff up, shredded the pork and added it all to the leftover turkey, added chili powder, cumin, and garlic powder and warmed it up but not too much so as to not dry out the turkey. The vegetables are brushed with oil and broiled; the shrimp is just frozen bagged shrimped, thawed and deshelled, wrapped in bacon and broiled on low. I also made some tomatillo sauce is tomatillos I broiled to brown along with garlic cloves and a couple jalepenos, and then blended with some salt. I made some black beans with goat cheese and tortillas for the rest of my peeps, and it was delicious.

EAT LIKE YOU MEAN IT.

Paleo Sweetened Spaghetti Squash

Posted on January 4, 2013 by Clint

You’ll Need This: 1 Spaghetti Squash; 1 Yellow Onion; 1 T. Olive Oil and 1 tsp. Toasted Sesame Oil; Dried Parsley

Put It Together Like This: Cut the squash lengthwise in half and spoon out the seeds. Bake the squash on a cookie sheet in a 350 degree oven until fork tender. Sauté sliced onion in the oils slowly to caramelize (see note below for this). When the squash is cool enough to handle, use a fork to ‘shred’ the squash out so it’s still stringy. Put in baking pan and gently stir in the parsley and onions. Bake for 20 minutes.

CARAMELIZING: Cook slowly and stir occasionally. Do not overbrown. You want the onions soft and the natural sugar in the onion will eventually ‘caramelize’ in the frying pan. This usually takes about 20 minutes, so keep the heat fairly low.

Eat Like You Mean It

Personally: This might be pretty good without caramelizing the onions. Just sautéing them and adding garlic sounds good too if you don’t want it sweet.

Credits: Inspired from my cravings for something sweet. I just thought this might be good together (the caramelized onions and spaghetti squash) as an alternative to sweet potatoes with marshmallows and brown sugar.

Regina’s Disclaimer: As in life, everything is optional, unless noted otherwise and then you can rate it under the life’s non-options (i.e. “air”).. I rarely measure anything. I love to eat. I’m not strict at anything (pull-ups, alcohol, or eating paleo) yet! I love food and I love to feed people and I want to live until I die. And I want you to too!!

Tuesday’s Breakfast

Posted on December 11, 2012 by Clint

Sometimes it’s just a throw together but a meal is a meal is a meal people. I used to put feta on this too, but that’s not the Paleo way so I’m opting the cheese OUT. Although I do miss it and have this fond memory of the smelly stuff.

So, if you’re like me and can eat vegetables and meat for breakfast, this is easy and fast and delicious. I used some of that chicken (previously posted recipe for crockpot chicken) that has jalapenos, onion, and garlic cooked in with it. Num!

You can put this all in a bowl together and microwave it for a minute, turn it over once maybe and cook another minute until the egg whites are done:

Fresh Spinach; Two Egg Ehites; 1/2 cup or so of the precooked Chicken

And then lay fresh sliced tomato and avocado on it, salt & pepper, and then I retreat to my office and Shut The Front Door. Eat Like You Mean It

Regano’s Disclaimer

As in life, everything is optional, unless noted otherwise and then you can rate it under the life’s non-options (i.e. “air”).. I rarely measure anything. I love to eat. I’m not strict at anything (pull-ups, alcohol, or eating paleo) yet! I love food and I love to feed people and I want to live until I die. And I want you to too!!

Rosemary Asparagus & Brussel Sprouts

Posted on November 26, 2012 by Clint

Fresh asparagus and brussel sprouts, olive oil, sea salt, and rosemary. I used some leftovers and got some fresh veggies and shook them in a baggie with olive oil, salt, and rosemary and baked them for about 20 minutes at 375 degrees. The leftover yams made the same way crisped right back up in the oven, and a baked squash was a good compliment.

As a side point, I brined a turkey overnight for Thanksgiving feast (2 cups Kosher salt, 2 cups sugar (not paleo I know), and a few cloves of crushed garlic (I just threw them in whole). Put the turkey in a container or bag with 2 gallons of water and the above ingredients and rinse it in the morning. Important to rinse it!! or it’ll be too salty I hear. Preheat oven to 400 degrees, put in turkey for 20 minutes, turn down to 200 degrees and start watching the thermometer a few hours later. Our turkey was an 11 pounder, and I put it in the oven at 6 a.m. and it was done around 2:30 p.m. MY FAMILY SAID, (EVEN THE OLD PEOPLE IN MY FAMILY SAID), IT WAS THE BEST TASTING JUICIEST TURKEY THEY’D EVER HAD. Warning, I didn’t have enough juice from the turkey to make gravy (it was all still in the turkey!) so I improvised.

Eat Like You Mean It

Personally: Too much food for Thanksgiving!!!. My kid made bacon wrapped green beans and I placed those right in there with the rest of the small vegetables, and have an almost vegetarian dinner ready.

Credits: My daughter found the green bean recipe, and she has gotten me to use Rosemary a lot more. I like it!!

Regano’s Disclaimer

Coconut Milk & Vegetables – Energy Soup – Yes, It’s Green

Posted on November 14, 2012 by Clint

You’ll Need This: 4 cups chicken stock broth (if you can, please get the organic stock without gluten and preservatives); 3 stalks of broccoli (cut off the stalk ends); 1 bag of frozen spinach; 1 pk of mushrooms (preferably shitake or mixed but regular is fine); 5 scrubbed and chopped carrots; 1 can of coconut milk (unsweetened); 2 fresh bay leaves; 1 medium yellow onion, chopped; 1 Tbsp olive oil; 4 1 x 1 inch chunks of fresh ginger; 6 medium cloves of fresh garlic; 2 – 3 fresh limes (depending on your taste, these can be strong); crushed red pepper (anywhere from a teaspoon to a tablespoon); handful (a palm full) of fresh cilantro (chopped); Few shakes of salt

Put It Together Like This: Chop onion into pieces. Get a large pot hot, add olive oil. After that’s hot add the onion and saute until translucent and slightly soft and browned. You must care for the onions and be sure to not burn them. Do not go do something else in this part of the process. In a Magic Bullet or some kind of grinder, grind up the garlic and ginger (or just chop it fine) and stir in with onion for less than a minute. Push this mixture to the side and place the juice of two limes, a handful of crushed red pepper (more or less depending on how hot you like things), and a handful of cilantro into a sauce pan and saute at high for a couple minutes. Place broccoli, spinach, mushrooms, carrots and bay leaves in a the pot with the chicken broth and the can of coconut milk. Turn on high until it boils. Once it’s boiling, turn down to simmer for 18 – 20 minutes. Then blend in a blender or use a Cuisinart stick until it’s smooth and creamy. DELISH!

Suggested pairings: Anything goes really, as long as you like it.

A bowl of black beans (you can throw them right in the soup)
Leftover veggies
Chicken, fish, steak, or other protein.
Fresh ground black pepper IS A MUST!

Eat Like You Mean It

♥Personally: This takes about 45 minutes to make and worth it. I drink wine while I make it BTW, ~~and the bottle~~, and the soup is done in no time! I have used this recipe for about a year now and it’s a great way to get tons of veggies in your body. You can change it up any way you want. It tastes really good (I add black pepper) and you can add all kinds of things to it. I like freezing it in individual containers and then it’s there at your fingertips when all that’s in the fridge is your family’s pizza they ordered last night and you’re STARVING and can’t help yourself. You can find PEERtrainer’s instructions online but this is my easier version and it creates less dishes to do!!

Credits: Jackie Wicks made this recipe up and has it posted on her website PEERtrainer.com. She says that people tell her almost everyday that they lose weight when they add this soup to their diet.

Regina’s Disclaimer

Coffee Creamer w/o the Crap

Posted on November 12, 2012 by Clint

You’ll Need This: 1 Can Coconut Milk, 2 T. Coconut Oil; 1 Egg (optional, but read below); 2 t. Cinnamon, 1 T. Agave Nectar or more to taste, 1 t. Pumpkin Pie Spice

Put It Together Like This: Blend together in a Magic Bullet or blender. Pour into quart jar or something with a lid. Store in fridge for about a week. If you want to you can pour it through a sieve to make sure there are no floaties.

Variations: Obviously, are endless. Here’s some ideas: Pumpkin (couple tablespoons); Nutmeg; extracts (like vanilla); cocoa.

Sweetener Options: Stevia, raw honey.

Eat Like You Mean It

Personally: YOU WON’T NEED ANY OF THIS: Corn syrup solids, vegetable oil (partially hydrogenated coconut or palm kernel, hydrogenated soybean oils), sodium caseinate, dipotassium phosphate, mono and diglycerides, sodium aluminosilicate, artificial flavor, annotta color.

These ingredients are in almost all coffee creamers you buy. I quit drinking soda and I don’t microwave my lunch anymore, my next Paleo baby step is regarding enjoying my coffee. I like creamy coffee sometimes. Sometimes I like it black (especially with cheesecake~!), but putting crap/chemicals/dairy into my coffee just seemed like that one thing that I’m going to continue to do sometimes cuz I like creamy coffee. However, I found some great ideas and made some this weekend that is satisfying my need to those creamy coffee days (you know, the ones without cheesecake).

Please note that this recipe does contain a raw egg, so proceed at your own risk. You can try the recipe without the egg, however, if you are wanting the consistency to look more like “cream”, the egg really helps with that. Lecithin in the egg also keeps the coconut oil from separating and floating on the top of your coffee. Here’s an interesting article regarding the safety of eating raw eggs.

Credits: FitViews.com; Hip2Save.com; my Magic Bullet (not to be confused with a Silver Bullet); my Taste Buds

Regano’s Disclaimer

Kale Chips with too much instructions :)

Posted on November 9, 2012 by Clint

Preheat Oven to 375

You’ll Need This: Bunch of Kale (duh) the smaller bunches don’t have as strong a flavor and might be good to start with if you are unsure about “liking” Kale; Sea Salt (preferably coarse); Olive Oil and maybe a couple drops of Toasted Sesame Seed Oil in the Olive Oil (that sesame oil is rreeaallyy tasty).

Put It Together Like This: Wash the Kale and dry it completely. Tear the leaves from the stems into medium pieces (about the size of half of your palm)

and put them on a non-stick cookie sheet; sprinkle on the olive oil (definitely read about this below); sprinkle with Sea Salt; bake anywhere from 12 to 17 minutes, just until the edges start to brown. Then let them set a minute and make sure they are dry enough, but not too much that they fall apart. If they aren’t done they are too chewy.

I know this sounds like a lot of instructions for such an easy thing. This is just full of my technical advice, and plus I’m feeling chatty right now.

Eat Like You Mean It

Personally: I’ve made these several times and failed a few so I learned some tips to make sure they turn out good. FIRST: don’t overcook them. We think they taste like crap if they are just a little burnt. SECOND: Make sure the pieces are big enough and don’t use the little pieces, just save those for a salad or something. IDEA (insert lightbulb here) I got a little spray bottle and poked the spray holes bigger with a needle and put the oil in that to spray on the leaves. Ingenious, I KNOW! Or you could use a baggie and toss them around in there but they tend to get too much oil on them, if there really is such a thing as too much oil on these puppies. Or you could use a pastry brush, which is a little tedious but whatever. Someone suggested keeping them in a baggie in the fridge but then my mom thought I was keeping my marijuana cold HAHA. I don’t think they keep well in a baggie. I like to keep them in a paper bag, although they don’t hang around very long anyway.

These are great for crunchy things on a salad instead of croutons, and most everyone I have offered them to wrinkled their nose at first, and then liked them so much I had to make more.

Credits: I first saw this on a website, MyFitnessPal, and someone posted they made them so I just decided to try it. By the way, that’s a great site to log your food if you are wanting to do that. They have an app for your phone too.

Regina’s Disclaimer

As in life, everything is optional, unless noted otherwise and then you can rate it under the life’s non-options (i.e. “air”). I rarely measure anything. I love to eat. I’m not strict at anything (pull-ups, alcohol, or eating paleo) yet! I love food and I love to feed people and I want to live until I die. And I want you to too!!

Crockpot Chicken for Tacos or Whatever

Posted on November 7, 2012 by Clint

You’ll Need This: Try try try to get a bug fed, organic, range free chicken. NOTE: CHICKENS ARE NOT VEGETARIANS!! Cut the legs/thighs off and crack the thing in half so it’s in big pieces. There should be about 4 of them. And if you don’t know how to cut up a chicken properly, learn dork! We do have internet to teach you anything you want, like I learned how to tie a tie on a internet tie tying demo. Good grief! Tie tying tie a tie. All of that looks so weird I don’t know if I’m spelling it right now. Okay Okay, back to it! ~~~~~Large Yellow Onion; Jalapeno; Tons of Cloves of Garlic; Cumin; Chili Powder; S&P; Oregano

Put It Together Like This: Slice the onions and put them in the bottom of the crockpot; put the chicken in there and put the spices and garlic in there with it, turn it on low, and go to bed. Wake up and consume! You can wrap this in some lettuce leaves and put avocado, tomato, peppers, whatever on it. Eat Like You Mean It

Personally: This is so stupid easy and great to just have around to add to some soup you made or eat it out of the container right from the fridge. Just use the paper towel you wipe your mouth with to clean up the floor in front of the fridge. Don’t be a slob!! Ooooh, I have an attitude today I’m thinking. Good luck if you run into me today ha ha!

Credits: Inspired from PaleOMG; edited by me me me.

Regano’s Disclaimer

I rarely measure anything. I love to eat. I’m not strict at anything (pull-ups, alcohol, or eating paleo) yet! I love food and I love to feed people and I want to live until I die. And I want you to too!!

Soup for the Sick OR Crockpot Paleo Sweet Potato Basil Soup

Posted on November 5, 2012 by Clint

You’ll Need This: 2 Medium Sweet Potatoes (or yams) chopped ; Can Coconut Milk; 2 Cups Chicken or Vegetable Broth (preferably homemade); Dried Basil; Bay Leaf; ½ Yellow Onion; 2 Cloves Garlic

Put It Together Like This: Just chop everything up (except the Bay Leaf) and put it in the pot; cook for 3 hours and then mash it up or blend it for a creamier soup. Eat Like You Mean It

Personally: I had a cold this weekend but still collected cover charge money at Timbers after the rodeo both nights (and danced the swing with some hot biker dude), and did it without taking any medicine (that sh*t’s really bad for you). I made this soup on Sunday for healing purposes and I also drank red wine while doing it. And no, there was no leftover wine!! I added the Bay Leaf and tweaked the Chicken Broth from my homemade batch. It’s a perfect amount for two people. I’m going to make it for Thanksgiving feast.

Credits: From PaleOMG.com. I just love her. She’s crazy and funny and a little obnoxious and loves to eat and crossfit. Check her out at PaleOMG.com. Her recipes are great.

Regano’s Disclaimer: I rarely measure anything. I love to eat. I’m not strict at anything (pull-ups, alcohol, or eating paleo) yet! I love food and I love to feed people and I want to live until I die. And I want you to too!!

Egg Muffins Without the ‘Mc’

Posted on November 1, 2012 by Clint

Preheat oven to 350 ~ Makes 6 muffins

You’ll Need This: About 6 Eggs; Bacon – ½ pound (uncured if possible); 2 Cups Fresh Spinach; 4 Green Onions; 2 Jalapenos; 6 Tomato Slices; Water; Muffin Tin

Put It Together Like This: Scramble the eggs in a bowl with a ¼ cup or so of water; Cook the bacon (use the bacon fat to coat the muffin tins); Chop up the bacon, green onions, and jalapenos and add to eggs; Push several spinach leaves into each muffin tin and top with a slice of tomato; Pour egg mixture over top and make sure it settles down into the tin around the spinach. Bake for 25 minutes or until egg is cooked.

Eat Like You Mean It

Personally: Anything goes here, or at least anything can go in these. I chopped my fingernail off while making these last weekend and couldn’t find it so I won’t share my last batch with anyone. LOL I’ve seen these with sundried tomatoes and once I used leftover corned beef instead of bacon. Wrap them individually and freeze. You could use an egg for each tin and it’d look something like this:

Credits: From my middle daughter Ronda (who is fabulous also (actually all 3 of my kids are fabulous)). She found this recipe and modified it heavily. I added the tomato slice and used spinach cuz she suggested it.

Tip of the Day: If it says “Flavored” on the outside, leave it outside!

Regano’s Disclaimer

Crossfit Bend Central

Category Archives: Nutrition

Mexican Feast

Paleo Sweetened Spaghetti Squash

Tuesday’s Breakfast

Rosemary Asparagus & Brussel Sprouts

Coconut Milk & Vegetables – Energy Soup – Yes, It’s Green

Coffee Creamer w/o the Crap

Kale Chips with too much instructions :)

Crockpot Chicken for Tacos or Whatever

Soup for the Sick OR Crockpot Paleo Sweet Potato Basil Soup

Egg Muffins Without the ‘Mc’