Category Archives: Broccoli

Friday and Go!

So Friday is posted late. We had girl’s day on Friday and then I got caught up in my weekend. I kept mostly paleo on Friday. I ate a normal breakfast cooked by the lovely T.

But after that it was margamosas and chips! We invented a new drink, and there were epic amounts of chips (and tequila) present. I tried to be good but the margamosas were potent! I ate a lot of guac with a spoon, but the fat kid in me couldn’t resist the tortilla chips. I’m happy to report, though, that I didn’t make too¬† many terrible decisions later, because I drank protein shakes. T and I drink Iso Pure. It’s a whey based protein, and we get the zero carb kind. I knew that I was going into potentially carb bomb of a day. I tried to minimize that impact with shakes. I didn’t want to be hungry and tempted by bad food. I also LOVE to dance!One needs energy to dance their behind off. So, in the scheme of things I may have worked off all those chips later in the evening. ūüėČ

For normal maintenance I don’t recommend replacing¬† 2 of your meals with protein. However, on a night like this it was perfect. I didn’t crave a hamburger late night, AND I had plenty of energy to dance.

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Wednesday’s Meals

Breakfast today was 3 scrambled eggs, 6ish pieces of bacon, and 1.5 cups of broccoli. Breakfast was a bit larger than normal because there was a particularly killer WOD today. I upped the protein hoping it would help to give me the boost I needed. In the end I couldn’t finish all this and left some egg and bacon for later. The bacon I cooked all at once a few days ago for ease later in the week.

Snack was a mix of cashews, unsweetened coconut, and pecans. I don’t always snack, but on nights T coaches I find I need something to carry myself over until dinner which happens after 8:30.

Dinner was a mix of mustard and collard greens with chorizo and eggs. I love chorizo and eggs. We are running low on proteins and I haven’t gone grocery shopping yet. That’s why I had eggs twice today, plus they are super easy to cook. I know it’s not very creative but It’s okay. Tomorrow We’ll have something made from pork shoulder that can be made slowly in a crock pot or stove top.

As always I drink tons of water, a few cups of coffee (less today because I was so excited about rowing time trials), and a glass of kombucha.

I also thinned out the garden to make way for some new crops. I planted beans, peas, corn (I know it’s not paleo), two kinds of hard squash, watermelon, cantaloupe, and oregano. I tore out all but one cucumber because I honestly am kind of tired of them. I cut back the zucchini to four main plants, again getting a bit tired of zucchini. I have a freezer stocked with plenty of zucchini for the winter. Hopefully our new diversity will grow as well as the first round of plants.

Paleo tip 3- That bacon fat you drain off when cooking it makes for a perfect cooking fat. If you cook it like I do on a baking rack  the fat is much cleaner too. Just store it in an old glass jar with a lid. I  keep mine in the fridge but the counter is fine too. next time you roast your veggies use a little bacon fat to cook them, so good. (if you keep your fat in the fridge do not pour fresh super hot oil into the cold hard fat in the jar. It will shatter.)

Monday

Tuesday

What did you eat today?


Breakfast

Leftover baked chicken thigh pan fried with scrambled egg and broccoli. Topped with avocado and tomato. Such a great way to start the day.


Simple Indian Food

Right now I’m on a break from work as it is summer time. When I am working I’m always trying to make dinner as quickly, and deliciously as possible. A few years ago I discovered that this small town has an Indian grocery store! I was so excited that I spent a ton of money on different food stuffs. The clerk wondered if this white girl had any idea what she was getting in to. I told him I used to live above an Indian restaurant in Seattle and missed my delicious spiced food. My favorite thing I purchased that day was these spice packets. All you have to do is mix them with water and you have instant curry. When I’m pressed for time I’ll take some meat from the freezer, mix up a spice packet, and pour it on the meat. I leave the meat in the fridge for a day to defrost in the delicious sauce. Then I’ll grill or bake up the meat and use the remaining sauce to cook my vegetables in.

In the interest of time saving I heat the sauce (remember it had raw meat in it so be sure to bring it to a boil) toss in frozen veggies and a little coconut milk. Serve this all in a big bowl. It always tastes amazing no matter which blend I use. These are the ones we’ve got at the store, but there are more on the market that are just as easy and delicious. I highly suggest you check out their mixes and try them all!

Today’s meal I used their Pav Baji mix. Just mix with warm water until the spice is mixed thoroughly. Pour over chicken and marinate overnight. I grilled the meat and used the sauce with some frozen vegetable medley. It was super tasty.

I heat the pot up super hot and toss the veggies in with no oil. This is to give them a little color before I put the sauce in.

If you are pressed for time this is a perfect quick meal that you can throw together in the morning and cook quickly at night. If you prefer you can even cook the meat on the stove top in the sauce. About 15-20 minutes on medium high, depending on what meat you use and how thick it is. Remove the meat and toss in veggies for 5 minutes.


Here I grilled everything before hand and then combined it with the sauce for the last few minutes. Then put it all back together with a little coconut milk. The packets do not call for it but I think it takes this dish to the next level.

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Coffee Ribs

So it seems that coffee dry rubs have been making the rounds on the food sites I follow. I decided it was time I give this a try for myself. we ran out of wood chips so I couldn’t smoke these ribs. Turns out they were very tasty without the smoker. The coffee flavor became more of a smokey flavor for the ribs. Next time I’ll probably up the heat on these, as they were tasty but mild.

Coffee Rib Rub (say that 5 times fast)

1/4 cup of coffee

1tbsp oregano

1 tbsp kosher salt (this salt is larger flakes so it is less salty, if you use regular salt cut the measurement in half)

2 tsp chili powder

1 tsp garlic powder

1 tsp cumin

1 tsp onion powder

1/2 tsp mace (or nutmeg)

Grind in a coffee grinder or food processor until there are no longer large chunks of coffee. Rub on the ribs.

Place ribs in an over safe dish, and cover with tinfoil. Cook at 200 for 5-7 hours. We went to visit friends at the 4 hour mark and they were almost done. I’m sure you could have eaten them then. I like mine so tender the meat falls off the bone.

I served this with some red cabbage coleslaw and roasted broccoli. We made bacon that morning in the oven. I didn’t pour off the bacon fat from the cookie tray so I cooked the broccoli in that. It was very tasty. For the slaw I used about 1/4 cup of apple cider vinegar, 1/4 cup of olive oil, and some salt and pepper. I chopped up about half a head of cabbage, one whole cucumber, and 1/4 cup of thinly sliced onion. Make this ahead of time and toss it a few times to really get the oil and vinegar to soak in.


Fried Pork Chops and Collard Greens

This is a perfect Sunday meal. I seasoned the chops with a little Slap yo’ Momma, egg wash,then floured them with coconut flour. I only used about 2 tbsp of flour. If you prefer you can omit this, but I like the little crust some egg and flour give it. I also made greens using my recipe but instead of bacon I just used bacon fat. Instead of water I used a little chicken stock I made from the smoked chicken.

T fried these bad boys up in some oil and then finished them up in the oven for about 5 minutes. I made some roasted broccoli to go with.

The meal was exactly what Sunday evening called for.

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Steak with Broccoli Mash

My first dinner during the paleo lean down was delicious. I mashed up some broccoli because I had a ton of left over stems in my freezer. Then I dressed some beautiful rib eyes with Montreal seasoning and topped them with bacon and onions. For us this is a pretty classic way to eat the steak. Delicious too.

In a pan cook about3-4 slices of bacon and 1 sliced onion on medium low heat. This will take about 30 minutes with some stirring. You want to caramelize the onions for that sweet flavor.

Season the steaks and leave them out to raise the temperature. Steaks cook better if they aren’t cold.

In a pan place broccoli stems in 1 cup of chicken stock with two diced garlic cloves. I had the stem of about 5 crowns of broccoli. If you are buying broccoli you can use the entire crown but use only one. Cook this for 10 minutes on medium until soft. Blend in a food processor and return to pan. Add a tablespoon of butter and keep on low until the steaks are done.

Grill steaks, top with bacon and eat. We had this with salad. I only ate half of the steak so now I have lunch for tomorrow too. I feel sated and don’t feel like I had to skimp on anything. That is always a good meal.