Totally Paleo and Totally Satisfying

Pot Roast, Cauliflower Mash, and Oven Roasted Brussel Sprouts



For dinner on Friday, I made a delicious meal of pot roast, cauliflower mash, and brussel sprouts.  Totally paleo and totally satisfying. This may be the best meal I've made since going paleo.  And so simple.  The roast went in the crock pot Friday morning. I just plopped the roast in the pot, added an inch or so of water, salt, pepper, 3 garlic cloves, an onion coarsely chopped, and a couple of carrots.  The garlic, onion, and carrot were for flavoring the broth; I tossed these out when the roast was ready.  If you want to do a pot roast along with root vegetables, you certainly can; but you would want to add the vegetables mid-way through the cooking process so they don't get too mushy.  I just wanted a nicely flavored beef broth that I could serve Melvin.  Besides, my day was too busy to stop mid-way and add the vegetables. 

To complete the meal that evening, I made the cauliflower mash and roasted brussel sprouts.  The cauliflower mash is really simple.  Just steam the cauliflower to crisp-tender, and then combine it in a food processor with butter, a splash or two of half and half, salt and pepper.  Make it the same way you would mashed potatoes.  You can omit the half and half and just use butter, salt and pepper.  Process until it's the consistency you want.  Add more salt and pepper as needed for your taste.   I tried making cauliflower mash before I had a food processor.  It was just okay.  The food processor makes all the difference.

I tossed the brussel sprouts in a little bacon fat, seasoned with salt and pepper, and then roasted in a 425 degree oven for maybe 20 minutes until brown and tender.  

Zucchini & Sausage Casserole

This recipe is inspired by one that I found in The Primal Blueprint Cookbook by Mark Sisson.  I made a few changes to his recipe and renamed it.  He called it Zucchini Egg Bake.  I like my name better.

There is a ton of grated zucchini in this recipe, and it creates a wonderful, soft, comforting texture for this casserole.  It reminded me a little of stuffing.  Definitely a keeper.

Zucchini & Sausage Casserole

4 T butter
1/2 cup finely chopped onion
2 pounds zucchini, washed and trimmed
3/4 pound or so of ground pork sausage (Whole Foods has a good ground pork sausage, sold by the pound in the butcher's case).
3 eggs
1/3 cup grated Parmigiano-Reggiano cheese
salt and pepper for seasoning

Preheat oven to 350 degrees. 

Grate the zucchini.  I used the food processor shredder blade, and it worked just fine and made quick work of the 2 pounds of zucchini.

In a saute pan, melt the butter.  Add onion and zucchini.  Season with salt and pepper.  Saute on medium heat until zucchini is tender, 5-7 minutes.  Remove zucchini to a colander to allow any excess liquid to drain. 

Add sausage to saute pan and cook until almost done.  Combine the sausage and zucchini in a large mixing bowl.

In a separate bowl, beat 3 eggs with salt and pepper.  Add the beaten eggs to the zucchini and sausage mixture.  Mix well. 

Pour into an 8x8 glass baking dish.  Top with grated cheese.  Bake uncovered for 35-40 minutes.  Allow to cool for 15 minutes or so before serving.

Makes 4 servings.

Five Spice Beef and Broccoli

The other night I was craving something different from my usual standbys.  I wanted a satisfying dish, full of flavor.  I found this recipe for beef and broccoli in The Primal Blueprint Cookbook.  I liked it but preferred it without the garnish of fresh herbs.  I bet it would also be good served over cauliflower rice instead of the bean sprouts.  I might try that next time.   If you are craving some Chinese flavors, maybe give this a try before calling Golden Buddha for a delivery.

Five Spice Beef and Broccoli Stir-fry
~ From The Primal Blueprint Cookbook

Ingredients:
1/2 lb flank steak
3 T wheat-free tamari
1 T sesame oil
1/4 tsp Chinese five spice powder
2 tsp grated ginger
1 garlic clove, minced
1 head of broccoli, cut into florets and steamed (crisp tender)
6 oz (a few big handfuls) mung bean sprouts
I prefer it without the following:
1/4 cup finely chopped mint
1/4 cup finely chopped cilantro

Servings: 2 - 4

Instructions:

Mix together a marinade of tamari, oil, five spice powder, ginger and garlic. Slice the meat into thin strips. Marinate at least 15 minutes or up to several hours if you have time. Heat a saute pan or wok. Add meat and marinade to the pan and saute 3 - 5 minutes, stirring a few times so the meat cooks evenly. Add the steamed broccoli and saute a few more minutes. Add bean sprouts and remove from heat. Garnish with fresh herbs if desired.  I found the strong flavors of cilantro and mint did not compliment the other flavors.  I liked it best when I had it the second time without the garnish of fresh herbs.

Muffins!

Carrot Banana Muffins Right out of the Oven

I can't remember when I've had a muffin! Until tonight, that is. I don't plan to make a habit of these, but if I'm going to live a paleo/primal lifestyle, then it's important to have recipes for healthy, wholesome treats.  I tried one right out of the oven while it was still hot enough to melt butter. I found it to be quite tasty with a pleasing texture. For me these will be a very occasional treat. For people who don't have weight to lose or blood sugar issues, they could be enjoyed more often. I'm thinking of Erica who is always looking for something to go with her coffee. She could make a batch on Sunday and share them with Will throughout the week.

Recipe From Elana's Pantry: (with minor tweaks by me)

Carrot Banana Muffins

2 cups blanched almond flour

2 teaspoons baking soda
3/4 teaspoon finely ground sea salt

1 tablespoon cinnamon
1 cup dates, pitted
3 ripe bananas
3 eggs
1 teaspoon apple cider vinegar

¼ cup coconut oil, melted
1 ½ cups shredded carrots (don't buy pre-shredded carrots; they are too dry)

1 cup walnuts, chopped

1. In a small bowl, combine almond flour, baking soda, salt, and cinnamon.
2. Chop the walnuts and set aside.
3. Shred/chop the carrots in the food processor using the shredder blade. Remove carrots and set aside.   Rinse and dry food processor bowl for next step.
4. In the food processor, combine dates, bananas, eggs, vinegar, and oil.
5. Transfer wet mixture to a large bowl.
6. Blend dry mixture into wet until thoroughly combined.
7. Fold in carrots and walnuts.
8. Spoon mixture into a greased muffin pan. I use coconut oil. Grease it well as these tend to want to stick. You could try paper liners; I have not used them with this recipe.
9. Bake at 350° for 25 minutes for medium muffins. Bake 30 minutes for mini-loaf pan. Mini-muffins are done in 15-20 minutes. 

Makes 14-16 medium muffins or about 36 miniature muffins. Or 12 medium muffins and 1 mini-loaf pan.

These deserve a pretty plate, and so do you.

Noodle News

Zucchini Noodles are my new favorite food!

My new favorite food is zucchini noodles.  I slice these using my Martha Stewart mandoline and then steam them just a few minutes until tender.  Then I toss them in a bowl with a little butter or olive oil and salt & pepper.  You can use these as the base for anything you would serve over pasta.   The noodles can be roasted instead of steamed; roasting yields a dryer noodle which is good for things like lasagna.  Steaming yields a wetter, softer noodle that is good for things like marinara sauce or meatballs.  Steaming is a quicker option than roasting.  Either way, I think you will like them.   

Seems Like Only Yesterday

I cannot believe I am fifty years old!  It seems like only yesterday I was a little girl living on a dirt road in rural middle Georgia, riding my bike, building a playhouse under the giant old pine tree, and wanting desperately to grow up. Seems like only yesterday I was in high school, well-behaved and studious, and looking for the road out of town.

Seems like only yesterday I was a scared young woman at UGA, working hard, pulling more than a few all-nighters, and following all the rules. I was focused on getting that degree that would land me that job that would take me out, and keep me out, of the rural south. Seems like only yesterday I landed my dream job right out of college and began my career. Not long after, I discovered my knack for getting things done and bossing people around. ;-) These skills served me well. And burned me out.

Seems like only yesterday I left corporate America for a different life. I went back to school. I changed careers. I got a dog! I bought some land and a truck. I built a cabin.  I sought to bring some of that simple rural upbringing back into my life.   I found the balance.  And the joy.

Seems like only yesterday I found CrossFit and discovered my inner-athlete.  But more important than that, I made new friends - friends for a  lifetime. 

These have been a fabulous fifty years, graced by a loving family, dear friends, beloved pets, good fortune, and health.   I am grateful for these fifty blessed years and look forward to what more is in store.

A Lot Like Omelets, Only Better

My Frittata with Spinach, and Smoked Gouda

I recently discovered frittatas, and I am loving them.  Frittatas are a lot like omelets, only better.  They are easier to make and the leftovers are perfect for quick meals, even meals on the go.  Leftover slices can be eaten cold, with your fingers, like a slice of pizza.   I make my frittatas in a cast iron skillet.  I start them on top of the stove on low heat, and finish under the broiler.  I use 6 well-beaten eggs as the base, seasoned of course with a little salt and pepper.   I add to that mixture whatever I want.  Favorite ingredients include ground pork sausage from Whole Foods, chopped fresh spinach, and cheese.  For the paleo-purists, you can easily make this 100% paleo; just choose ingredients accordingly.

Stuffed Peppers

Paleo Stuffed Peppers

Here's a simple paleo recipe:  Stuffed Peppers.  For mine, I made a meat sauce using grass-fed ground beef, cauliflower "rice", onions, garlic, mushrooms, and canned tomatoes.   I cooked this all up in a skillet and then stuffed the peppers with the meat sauce.  I baked the peppers at 350 degrees for about 35 minutes.  During the last few minutes of baking time, I topped with a little parmesan cheese.  I served these with Sauteed Spinach with Toasted Pepitas and Cherry Tomatoes.