Roasted Beets with Orange and Thyme

1 bunch beets (about 1 1/2 pounds)
1 tsp extra virgin olive oil
2 TBSP red wine vinegar
1 tsp raw honey
1/4 cup juice from an orange
2 tsp finely grated orange zest
2 tsp fresh thyme
coarse sea salt
fresh ground pepper

Preheat oven to 425 degrees.

Place beets scrubbed, peeled and cut into 1 – inch pieces, on a large piece of foil on a baking sheet.

Drizzle over beets the extra virgin olive oil and season with coarse sea salt and ground pepper. Fold foil around beets and crimp ends to form a packet. Roast until tender when pierced with a knife, about 45 minutes.

Transfer beets to a large bowl and drizzle with red wine vinegar, honey and fresh squeezed juice of an orange. Top with grated orange zest and fresh thyme leaves.

Shrimp Tacos

1 TBSP olive oil
1 garlic cloves, minced; plus one whole clove
1/2 cup finely diced onion
2 TBSP tomato paste
1 (14 oz) package frozen tamarind pulp, defrosted
3 TBSP Yacon Syrup (you can get at the Vitamin Shoppe) or raw honey
1/4 tsp cayenne pepper
1 avocado, peeled and pitted
32 jumbo shrimp, peeled and deveined
1 1/2 chopped Napa cabbage
1 medium cucumber, sliced lengthwise into 1/4 inch strips
1 medium tomato, diced
16 jared jalapeno slices, halved
4 limes, halved (for garnish)

In a medium saucepan over medium heat, heat 1 TBSP oil. Saute minced garlic and onion until onion is translucent. (About 5-7 minutes). Add tomato paste and cook, stirring frequently for 5 minutes. Stir in tamarind pulp, yacon syrup, cayenne. Bring tamarind sauce to a simmer and cook until thickened, about 6 minutes. Season with salt.

Pour 1/4 cup tamarind sauce into a blender or the bowl of a food processor; set remaining aside. Add 3 TBSP water, avocado, whole garlic clove and 1/4 tsp salt and puree until smooth. Transfer to an airtight container and press a piece of plastic wrap directly onto the surface to prevent avocado mixture from turning brown. Refridgerate until ready to use.

In a large skillet on high heat, heat remaining oil in smae skillet. Add shrimp and cook for 3 minutes, turning once halfway through. Stir in 1/2 cup reserved tamarind sauce and cook for 2 more minutes. Season with salt.

For tortillas either use Romaine Lettuce leaves or you can try a Paleo friendly tortilla recipe . Then top each “tortilla” with cabbage, about 1 1/2 TBSP avocado mixture, and 2 – 3 shrimp. Add cucumber, tomato, and jalapenos. Dollop with more tamarind sauce, if desired. Garnish each with a serving of lime.

Reading the testimonials from all those who officially participated, most used this as a spring board for changing their eating habits. The goal was not only to do that, but to also gain insight as to what food does to our bodies. Hopefully, the take away is that as you re-introduce non-Whole 30 foods, you begin to see more clearly how certain foods effect your body.

Many of the participants said that they want to stay feeling this way. So, one of the questions in this series is HOW DO WE STAY ON TRACK? Although it may be our goal to stick with it, life hits and when we aren’t trying to complete a goal ,creep often comes in before we realize it. One participant says she realizes that “I can’t eat that strictly forever, but I can take responsibility for my diet and how it affects my body.”

Keys to staying on track:

1. Make a goal or two. Remember back to how you felt and what really struck you as you did the challenge. Was it the energy level that you liked? Performance and recovery was better? Make a goal around the one or two things that are important to you and work to incorporate that into your daily life. Working items in smaller increments is the key to getting it to be part of your lifestyle.

2. Learn from the re-introduction of foods. Pay attention to what happens and what you body does. But, here is a novel idea…if you didn’t love the food before, or if your taste buds have changed and it doesn’t taste the same…cut it out of your diet! Don’t go back to it. A good example of this is what Tara found out: “For grains I ate spaghetti…my former love. I did miss the taste but after I felt extremely bloated and I’m pretty sure it lasted for a good 24 hours…and I only ate one serving. I noticed that being full on the Whole 30 feels completely different than being full from something like grains. Whole 30 full encompasses your whole abdomen and you just feel solid but not blah. When I was full after my pasta, I only felt it in my lower abdomen and all I wanted to do was suck it in and make the feeling go away. “

3. Grab a buddy or make it a family affair. You are more likely to stick with something when you are doing it together. Accountability can be very helpful. Many participants stated that they were going to try to get their kids or their family to eat this way. But, also, don’t forget that you have plenty of support and help right at your very own CrossFit Box. Rob, Sandra, Tricia, and the coaches at CFWH are all there to help you with questions and encouragement. Also, ask your fellow CrossFitters.

4. Keep inspired. Continue to read up on nutrition… visit CFWH blogs… keep up with Whole30 blogs…try new recipes. There are all kinds of resources out there at your fingertips. Researching and trying new things gives new life to our routines. Never let it get boring…if it gets boring you are more likely to revert back to old habits. I love what one participant realized: “The bottom line, by stepping back and detoxing my body, my mind was cleared to realize the allure of bad food is more about the perceived enjoyment than the actual enjoyment. “

CFWH, we would love to hear other tips on how you all stay on track. And what you are doing to maintain what you have learned from the Whole 30.

~ Tricia & Shelley

3 TBSP Olive Oil
2 Cloves garlic, minced
1 28 oz can of diced tomatoes
1/4 tsp dried thyme
1/4 tsp oregano
1-2 Bay leaves
1/2 tsp Sea Salt (fine), and some to add to fish for taste
1/3 cup kalamata olives, chopped
4- 6 oz tilapia fillets (make sure wild caught)
2 TBSP finely chopped fresh parsley

Warm 1 TBSP oil in a large saucepan over medium-high heat. Add garlic and cook, stirring until fragrant (approx 30 seconds). Stir in tomatoes, thyme, orgegano, bay leaves, and salt. Bring to a simmer, reduce heat to medium-low and cook until slightly thickened, about 10 minutes. Stir in olives.

Sprinkle tilapia with salt and place on the top of tomato sauce. Cover and cook until fish is opaque throughout (about 8-10 minutes). Drizzle with remaining 2 TBSP olive oil, sprinkle with parsley, and serve.

NOTES: you can subsitute another mild white fish. Also, you can add some red pepper or diced green chilies to the tomato sauce to give it a nice kick. Don’t use green olives, as they will be overpowered by the other strong flavors in the dish. However, you could add them with another robust olive and (like black olives) to do a mixture.

At the conference, Sandra had this very question, and sought out resources to help her move her children to eating Paleo. Let’s face it, in some cases, for us adults making the transition wasn’t easy. But we can read up on why Paleo is good for us and understand it. Kids, well, they just want their food to taste good. Period. Half the time it is a battle to get them to eat, let alone to eat healthy. So, below are some simple tips, resources, and encouragement to help move your kids to eating Paleo.

Below is geared for the older children who have established eating patterns that include processed/junk foods. For these children, it is a harder task to get them to eat Paleo. The following are some tips to help parents move their children to eating foods that are good for them:

1. Sit down with your children and explain WHY you are wanting to eat healthy. Informing kids help them to process why things are changing. They understand more than you know. Sandra found a wonderful book for children at the Paleo FX conference entitled: Eat Like a Dinosaur by the Paleo Parents. It includes a story about why we eat Paleo and includes recipes tested by another family.

2. Purge your pantry of processed/junk food. If you have it in there, they will want it. Plus, it would be very easy for you to give in with those foods after a tantrum. If it is not there, neither of you would be tempted.

3. Look for recipes that you all would enjoy as a family. You will wear yourself out trying to cook separate meals for the adults and children. Ask your children to list their favorite foods from the Paleo list. Look for recipes that will include those foods.

4. Involve your children , as best as you can, by having them help cook. In the same vein, empower your kids by giving them a choice between two healthy options. Strawberries or carrots? Chicken or Beef? If they have some control over what they eat, it makes them feel more ownership and empowered.
5. Make meals FUN. Use cookie cutters, pancake molds when baking Paleo. Make one night a breakfast for dinner or favorite color meal. Call each menu item something fun – like Superman Steak, Popeye Spinach, Green Lantern Asparagus.

6. Going Paleo doesn’t mean you cannot bake your children cookies or give them treats. Just make Paleo treats. When I was in Houston, I made some Paleo Cookies. Zach loved them and kept asking for more Paleo cookies. Just like with all treats, they should be limited, but it doesn’t mean you forgo them. Just rethink your treats.

7. Know that kids will NOT starve! They will eventually eat anything. You just have to be strategic about it. Here’s the key if they will not eat what is offered: Do not allow them to snack before or after dinner. If they say they are hungry, give them a choice – eat the dinner that was offered or go find something else to do. Do not let them raid the fridge or pantry at anytime. You have to be firm and consistent. Most kids will start eating after a day of that. Parents, this is where power struggles can come into play. This doesn’t have to be a throw down, just calmly offer the meal and the choice.

8. If you find something Paleo that they DO like, keep offering it as a meal until they get bored and want try something different.

9. Try to do as many Paleo meals as possible. When they do eat non-paleo food, ask them to tell you how they feel afterwards. Sometimes if you can get them to pay attention to how foods affect them, they would be more willing to avoid them.

10. Don’t give up and don’t feel guilty. Often, parents get discouraged and after some pushback from the kids, they give up. Keep at it. Keep at it. Keep at it. Sometimes it takes awhile for it to sink in or for them to get that you really are serious about it. Even adults go through some periods where we fall back and don’t do Paleo/Whole 30 as strictly. But each time we learn something new or something becomes more engrained.

Above are just tips. Some will work, some won’t. You know your kids. Just start somewhere. Start by making one meal a day Paleo, until it turns into two, etc. Before you know it, they will be turning down processed potato chips and clamoring for the healthy Kale chips.

Here is a fun, easy Paleo snack recipe:

NUTTY MONKEYS
2 bananas
1/4 cup almond butter
handful of macadamia nuts (can use other Paleo approved nuts of your choice)

Chop macadamia nuts and place on a plate. Peel bananas and cut into thirds. Melt 1/4 cup almond butter in a small saucepan on medium heat until smooth. Using a fork or a skewer, dip the banana chunk into the melted almond butter. Immediately roll into the nuts. Place banana on a plate and freeze. To eat, slightly thaw banana for a few minutes. Serving size: 2 chunks.

Well, today a friend of mine is a food blogger on a site called A Sweet Simple Life. She cooks gluten free. I LOVED her post so much, that I want to share the recipe because a simple adjustment makes this recipe Paleo. She used kidney beans. I am sure this soup is yummy without it. You could add any veggies you like, just cook the harder veggies slightly so they are soft in the soup. I think I might add spinach to this. I cannot wait to try this.

Tajin Chicken Chile

Olive Oil
1/4 purple onion, minced
3 garlic cloves, minced
2 tablespoons ground cumin
2 teaspoons chile powder
2 tablespoon tomato sauce (I like El Pato)
2 cups chicken broth
2 cups water
3 bay leaves
1 chicken breast
Salt
1/2 red bell pepper, diced
4 lime or lemon (and lime juice) wedges

Heat oil in a small stock pot. Add onions and garlic and let cook for a few minutes, until onions are just browned.Add chile, cumin, and tomato sauce. Stir into a thick pastes. Add broth and water. Bring to a boil.Add bay leaves and chicken breast. Simmer for 30 minutes. Remove cooked chicken and shred with a fork. Place back in pan. Add bell peppers. Let simmer for 10 more minutes.
Serve hot with a lime wedge.

Thanks Heather for a yummy inspiration. If you all get a chance, check out her blog. It is beautiful, and she has some wonderful recipes that with some slight adjustments, we can make it Paleo.

1. Drink plenty of water and eat a paleo dinner BEFORE you head to your party. You will be less likely tempted if you are not hungry or dehydrated.
2. Limit your intake of alcohol. The more you drink, the more unaware you can become of what you are eating.
3. Load up on veggies and strictly meat items. Remove buns, bread, dairy from your food – or better yet, just don’t go for those items.
4. Bring something Paleo. If you bring it, you are assured to have SOMETHING you can eat.
5. HOST a party. Serve Paleo food, show your friends that Paleo does not have to be boring or tasteless!

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Here’s a recipe to bring to your party:

Bacon Wrapped Asparagus:
1 1/2 pounds asparagus (24-32 stalks), ends trimmed (make sure the asparagus is the thin and spindly, not thick)
4 slices Trader Joe’s Nitrate Free Bacon
olive oil
course sea salt and pepper

Preheat oven to 400 degrees F. Trim ends off the asparagus, wash and pat dry. Brush olive oil on asparagus lightly and season with course sea salt and pepper. Wrap 6 – 8 stalks of asparagus with one slice of bacon and place bundle on a broiler or sheet pan, repeat with remaining asparagus and bacon. Bake for 12-14 minutes, turning bundles once halfway through. Bacon should be crisp and asparagus tender.

*If your asparagus bundles won’t hold together secure bacon with a toothpick or kitchen twine.*
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OTHER SUGGESTED SUPERBOWL PARTY FOOD

* Paleo Chili
* Paleo BBQ Sausage Bites (Yonder Way Sausage in Paleo BBQ Sauce)
* Smoked Wild Caught Salmon
* Veggie Tray with Tahini Dip
* Angry Deviled Eggs (made with homemade mayo & horseradish to your normal Deviled Egg recipe)
* Salt and Vinegar Kale Chips
* If you want sweets at your party, choose a Paleo friendly recipe from Elana’s Pantry, Everyday Paleo, or Paleo Betty (NOTE: not everything on some of these websites are Paleo).

I would love to hear from you – what is your favorite Paleo Appetizer recipe or Paleo Superbowl treat? Post a recipe to share. If nothing else, let me know: New York Giants or New England Patriots??

Have a great time, watching the Superbowl. GO GIANTS!

Besides CrossFit West Houston, here are a few of my favorite recipe sites. Try some of them this week see how you like them.

I. Everyday Paleo – Sarah Frogoso has done an excellent job in making Paleo part of an everyday lifestyle. She has recipes that work in with an active lifestyle and one that is friendly to kids.

II. Paleo Betty- Nicole Tanzillo is a CrossFit gal, but believes that eating healthy foods, doesn’t mean you give up flavor. This morning I just had her Sweet Potato Pancakes. Oh my, were they good AND easy. Instead of doing the apples, I reduced down some fresh strawberries and blueberries and they were YUMMY. I gave them to a non-paleo friend to try and she was raving about them.

III. Elana’s Pantry – Now, Elana Amersterdam is not technically Paleo. She was diagnosed with Celiac’s disease and was forced into a gluten-free diet. Out of that experience and her love of cooking and baking, she has developed a gluten-free repertoire. However, she has taken a liking to the Paleo diet and has included some Paleo friendly recipes on her website.So be careful as you are sifting through her site. Her pumpkin pie muffins are to die for!

IV. Primal Women in the Kitchen – this is a local CrossFit Gym in my area that I just discovered. Their nutrition website has some great recipes with wonderful flavor mixtures.

Do you have any favorites? If so, please comment and share — I think we all look for inspiration in cooking!

1 lb Venison Tenderloin
4 TBSP chopped garlic
Olive Oil
Sea Salt
Fresh Cracked Pepper
Fresh Sprigs of Rosemary
Horseradish for garnish

Place the Venison Tenderloin in Tin Foil and place in a shallow baking pan. Split the top of the roash and stuff 2 TBSP garlic in it. Drizzle Olive Oil on roast (about 2 TBSP). Sprinkle with sea salt and fresh cracked pepper. Place the Sprigs of Rosemary on Top. Take the remaining garlic and rub on the sides. Pull up foil along sides and top, DO NOT SEAL THE FOIL. Place on center rack of oven and bake at 350 degrees for approximately 20-25 minutes for rare, and 30-35 minutes for medium. When done, let rest for 5 minutes and slice. To serve place a generous dollop of horseradish on the plate, and serve sliced tenderloin on top. Place a fresh sprig of rosemary beside it.

1 cucumber (unpeeled), cut into spears
3 stalks celery, cut into 2 inch lengths
3 leaves of kale, cut into 2 inch wide strips
1 apple (unpeeled), cored and cut into chuncks
1/3 cup flat-leaf parsley
1/2 lemon, peel removed with a knife

Feed the cucumber, celery, kale, apple, parsley, and lemon into a juicer. Discard solids.