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Roasted Beets with Orange and Thyme

Spring is almost over, and I am sad. But, one of my favorite vegetables taste best in late spring when harvested. BEETS. I love beets. Growing up, we only used to buy them from the deli counter as pickeled (and of course with some egg). That is all I knew about beets growing up. Then about 5 years ago, I got brave and made Harvard Beets for my sister-in-law FROM SCRATCH. Yes, I used fresh beets. After staining everything in my kitchen, I decided they weren’t that hard to do after all. You just need to plan how NOT to stain everything in sight. But, oh the possibilities these deep red yummies can concoct. Here is a delicious side dish for a roast beef or as topping for an arugula salad.

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.

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Cinco de Mayo Paleo Style

Cinco de Mayo is tomorrow. Celebrate with a fresh new recipe.

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.

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Life After Whole 30: How to Stay on Track

It has been a few weeks since the Whole 30: Go Against the Grain Challenge ended…is it — Ahhhh, “the feeling of accomplishment” or more like, “YES, I am finally done with it and can go back to my normal life?” My guess, it is complicated. One of our winners, Mandy, stated in her essay “‘It’s over!’ That was the first thought that came to my mind when I woke up on day 31. However, my second thought, that came very quickly, was “Wait a minute…I’m not going back!”

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

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Battle Paleo: Getting Your Children to Eat Paleo

It is a universal battle, through various generations: Parents trying to get their children to eat healthy. Didn’t you grow up hearing these very words — “Eat your vegetables?” Two weeks ago, I was babysitting Rob and Sandra’s kids while they went to the Paleo FX conference. We had to go to the grocery store one day, and in every aisle there was something that caught Zach’s attention – Pringles, Snickers, Kraft Macaroni & Cheese, Fritos, etc. Bright colored packaging, advertising geared for children, and fun shapes were all screaming “BUY ME”. Don’t even get me started on what they are adding into the food these days to make it more enticing flavor wise, all so you will buy more. I felt like I was running through a gauntlet. How do parents do this, I thought?

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.

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Spring Ahead

Spring is almost upon us. Visions of Farmers Markets with all their fresh veggies are dancing in my head. Here is a fresh recipe that will make a great side dish as the weather warms up.

Asparagus and Radish Saute

1 TBSP extra virgin olive oil
5 large shallots, sliced thinly lengthwise through the root
2 lb. fresh asparagus, ends trimmed, cut on the diagonal into 2 inch pieces
1 bunch small radishes (about 8 oz.), trimmed and thinly sliced
1 packed tsp. finely grated lemon zest
1 TBSP Ghee
salt and pepper to taste
Juice of 1/2 lemon, freshly squeezed

Warm oil in a large nonstick skillet over medium-high heat. Add shallots and cook, stirring frequently, until wilted (about 5 minutes). Add asparagus and continue to cook, tossing frequently, until asparagus is crisp-tender (about 5-7 minutes longer).

Add radishes, lemon zest and Ghee to skillet. Season with salt and pepper. Cook stirring often, until radishes are just warmed through, about 1 minute. Squeeze lemon juice over and toss again. Season with additional salt and pepper, if desired. Serve immediatley.

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A Heart Happy Whole 30 Recipe for Valentines Day

Happy Valentine’s Day Crossfit West Houston! Today is the 2nd day of the Go Against the Grain Challenge. How many thought, wow, starting off right at Valentines Day? What???? Yes we did! Think of it this way, this is one of the best things you can do for your heart and your body. Not to mention, it will help you stick around longer for that special Valentine.

Being on Whole 30 doesn’t have to be tasteless. You can have gourmet food that can still be sexy, healthy, AND yummy! Here is a recipe that will satisfy the challenge and that is still sexy and romantic. Make it tonight for your Valentine!

L’Orange Salmon in Parchment with Fennel & Mixed Vegetables

1 small fennel bulb, core removed and thinly sliced
2 TBSP chopped fennel fronds (which are the dill-like greens)
2 boneless wild caugh salmon fillets (4-5 oz each)
Coarse sea salt and freshly ground pepper to taste
2 carrots, peeled and cut into 1/2 inch pieces
1/2 lb large asparaus, sliced into 1 inch pieces
juice of 1 fresh squeezed orange
Zest of 1 orange
1 large clove of garlic, minced
1/2 cup fresh basil, chopped
2 tsp olive oil
parchment paper

Cut parchment paper into two 16 inch sheets. Fold each sheet in half and cut into half heart shapes. Unfold and place half of fennel slices on one side of each sheet of parchment next to the center fold. Sprinkle salmon fillets with a pinch of sea salt and pepper, and place each fillet on bed of fennel. Surround each piece of fish with carrots and asparagus.

In a medium bowl, combine juice from freshly squeezed orange, orange zest, garlic, 3/4 of chopped basil, sea salt and pepper. Pour evenly over each piece of salmon and vegetable mixture. Top salmon with other half of fennel slices.

Brush edges of parchement with olive oil. Fold over salmon and vegetables and press and crimp edges together, overlapping at each fold to seal packets. Place packets on baking sheet and refrigerate for 3 hours, or minimum 30 minutes.

Remove from fridge. Preheat oven to 350 degrees. Bake packets for about 10-13 minutes or until salmon is cooked through and opaque. Serve on individual plates with remaining basil and fennel fronds as garnish.

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Favorite Recipe Blogs

Since beginning Paelo, I have struggled with finding good recipe blogs. When you are searching for recipes on blogs, often you have to sift through a bunch of opinions and verbage just to get to the ingredients and directions. This drives me crazy. How can you follow a recipe when all the way through it you have to listen to the bloggers rantings? Furthermore, because Paleo is a relatively new on the scene, some folks are trying to substitute Paelo friendly ingredients for traditional ones. Working with coconut flour, almond flour, or coconut milk has very different results than your traditional flour and oil recipes. So, sometimes, those recipes just taste like dirt if they are not tried and tested.

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!

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New Year’s Paleo Brunch

We at Crossfit West Houston hope you had a wonderful holiday this past weekend. As 2012 (did I just say that?) approaches, we look forward to a new year. I LOVE the promise and hope that a new year brings. It is a fresh start, a new beginning. So even if you blew it over the holidays, and ate those 7 dozen cookies that grandma baked or ate that dairy & processed laden smorgasboard of temptations… don’t fret. It is a NEW day, AND a NEW year. Let’s start fresh!

So, as I thought about this post I was inspired by the fact that breakfast is an important start to the day. So, to start the new year off right, start Januray 01, 2012 off with a nice New Year’s Day brunch. All recipes below serves 8-12 people.

Grapefruit & Orange slices with Mint
3 Oranges
3 Grapfruit
3 Sprigs of Fresh Mint

With a knife slice off rind of both grapefruit and oranges. Slice the fruit. Place fruit slices nicely in a bowl. Snip 1-2 sprigs of fresh mint over the fruit slices. Garnish with one sprig of mint

Southwest Egg Bake Recipe
4 large Egg, whole, raw, fresh
6 large Egg White
1 1/2 cups homemade Salsa
1 cup Onions
1/2 cup Green Bell Pepper (sweet)
1/2 cup Red Bell Peppers
4 oz Raw Milk 4oz
2 tsp Ground Cumin
1 tbsp Chili Powder Generic
1 1/2 tsp Salt, Tsp.
1/2 cup Cilantro, chopped
5 oz ground sausage (remember to buy grass fed)

Prepare a small casserole(8×10)by spraying the bottom with coconut spray (or grease with coconut oil). Beat the eggs and milk together along with 1/4 cup of the fresh cilantro and 1/2 tsp. of salt,a pinch of cumin and chili powder; set aside.

In a large skillet sauté onion and peppers with coconut oil. Add ground sausage, 1 tsp. salt, cumin and chili powder and cook until meat cooked through. Add the salsa and cook into the meat, then spread this mixture into the prepared dish. Pour the meat mixture and pour the egg mixture on top.

Bake @ 350 degrees for 45 minutes to 1 hour OR until done. Sprinkle 1/4 cup of the fresh cilantro on top. Cut into 12 squares and serve each square with 1 TBS. fresh salsa and fresh chopped cilantro.

Blueberry Coconut Muffins
¼ cup sifted Organic Coconut Flour
3 tablespoons Organic Virgin Coconut Oil melted
3 eggs
3 tablespoons raw honey
¼ teaspoon salt
¼ teaspoon vanilla
⅛ teaspoon almond extract
¼ teaspoon baking powder
½ cup fresh blueberries

Blend together eggs, butter, honey, salt and vanilla. Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Fold blueberries into batter. Blueberries should be dry. If rinsed, dry them off before adding to batter. Pour batter into greased muffin cups. Bake at 400 degrees F for 16-18 minutes. Makes 6 muffins. Double recipe to make 12.

Crossfit West Houston wishes you a Happy, Healthy, and Prosperous New Year! May 2012 may be your best and strongest year yet!

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Garlic Rosemary Venison Tenderloin

My husband is a hunter. He has put food on our table again this year! Last week I fixed a YUMMY venison tenderloin. For the Paleo diet, the “hunted”, natural meat is the best, right? You can’t get any better than this, your own personal hunter bringing it right to your table. If you have access to fresh venison, here is a delicous recipe just in time for Christmas dinner.

Garlic Rosemary Venison Tenderloin

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.

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Party Thyme & Hazelnut Crusted Grapes

Wow your party guests with this gourmet dish!

1 1/2 cups of white grape juice (use the juicer to make your own juice)
2 lb seedless white grapes, peeled
2 oz roasted hazelnuts, finely chopped
4 sprigs of thyme (preferably lemon thyme), leave finely chopped
Festive Party skewers

Reserve about 20 grapes peeled for the dish. Juice the rest to yield 1 1/2 cups of juice. In a medium skillet over medium heat, bring juice to a rapid simmer. Cook until thick and syrupy and reduced to about 1/3 cup, about 15 minutes. Set aside to cool.

Skewer grapes with toothpicks or party skewers. Dip each into grape syrup, then roll in hazelnuts. Transfer to a serving dish and sprinkle with thyme.

An adapted recipe from Country Living September 2011 issue.

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