Recipes

Meal Ideas and Recipes!

Hello Ladies!

I will be using this blog as a tool to provide you with recipe ideas and tips as we move forward with this program.  Please subscribe to this blog so that you can be emailed updates and new recipe ideas as I post them.

Mark’s Daily Apple  is a great resource for recipe ideas, here’s a few quick and easy breakfast ideas:

1.  Hardboiled Eggs:  Easy to make and eat, full of protein and good fat!

2. Fruit Smoothie: Take a cup of greek yogurt, a cup of berries, half a banana, 1/4 cup of whole milk, and some ice, throw it in a blender and mix.

3.  Fruit and nut plate:  Choose low glycemic fruits such as berries, cherries, grapefruit, add some walnuts, almonds, and avocados for some healthy fat and protein, and top with some cottage cheese.

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Check out the Reader-Created Cookbook on Mark Daily Apple’s website for more delicious, and healthy, recipes!

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Andouille Stuffed Jalapenos

Servings: 16 peppers

You will need:

• 1 teaspoon olive oil
• 2 ounces andouille or other smoked sausage, finely chopped
• 2 tablespoons finely chopped yellow onion
• 1 teaspoon minced garlic
• 1 tablespoon chopped fresh parsley leaves
• 1/2 cup softened cream cheese
• Salt and freshly ground black pepper to taste
• 16 large fresh jalapenos

Instructions

Preheat the oven to 350 degrees.  Lightly grease a baking sheet and set aside

Heat the olive oil in a small sauté pan over medium heat, and brown the andouille. Add the onion and cook, stirring, for 1 minute. Remove from the heat and let cool.

In a medium-size mixing bowl, combine the garlic, parsley, and cream cheese and mix well. Stir in the andouille mixture, mix thoroughly, and season with salt and pepper.

With a sharp knife, split the jalapenos in half lengthwise, leaving the stem intact. Remove the seeds. Stuff 1 heaping tablespoon of the filling in the center of each jalapeño, then press together to seal.

Place peppers, cut side up on the prepared baking sheet and bake until the filling is runny and about 20 minutes.

Serve immediately.

Recipe Provided By: Elaine Georges, Sirens Member

          Chicken with Almond Coconut Dipping Sauce

Time in the kitchen: 20 minutes

Servings:    3

You will need:

1.5 lbs chicken tenders (or chicken breast cut into thin strips)

Chicken Seasoning

• 3 T tamari
• 2 t coriander
• 1 t cumin
• 1 T sesame oil

Dipping Sauce

• ½ c almond butter
• ¼ c coconut milk
• ¼ c water
• 1 garlic clove
• 2 t ginger, minced
• 1 t tamari
• 3 t sesame oil
• 1.5 T fish sauce

Turn oven broiler or a grill to high heat

Season the chicken with tamari, sesame oil, coriander and cumin. Broil or grill for 10 minutes until the chicken is cooked through

Put all of the ingredients for the dipping sauce into a food processor (the sauce can also be whisked together by hand). Process or whisk until smooth.

Serve the dipping sauce with the chicken. Garnish with chopped scallions if desired.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

Dark Chocolate Macadamia Bark Sprinkled with Sea Salt

Date Posted: December 16, 2011

Time in Kitchen: 30 minutes

You Will Need:

• 9-10 ounces dark chocolate (aim for 85 – 90% cacao), chopped into small pieces
• 1/2 cup macadamia nuts, roughly chopped
• 1/4 – 1/2 teaspoon sea salt

Heat 2/3 of the chocolate in the microwave or on the stove. If using a microwave, heat the chocolate in 30-second increments, stopping to stir vigorously each time. It should take 2 minutes or less to melt the chocolate. If using the stove, create a double boiler by filling a pot with a few inches of water then balance or hold a smaller pot filled with the chocolate just above the water line. As the water gently boils, the steam will melt the chocolate in the smaller pot without burning it. Stir occasionally, removing from heat as soon as the chocolate melts completely.

Remove the melted chocolate from the microwave or stove. Add the remaining hard chocolate to the hot melted chocolate, stirring vigorously until it melts as well.

Stir the macadamia nuts into the chocolate.

Line a rimmed dish of your choice with parchment paper or wax paper. The size of the dish will determine how thick the bark is. A 2-quart squarebaking dish makes thicker bark (like in the photos). A larger dish will obviously yield thinner bark.

Spread the chocolate evenly in the rimmed dish. Sprinkle with sea salt. Refrigerate for at least 10 minutes, longer if chocolate isn’t solid yet. Use a knife to cut the bark into squares or misshapen pieces. Store the bark at room temperature.

*Recipe taken from Mark’s Daily Apple*

Scallops With Almonds and Bacon

Date Posted: November 18, 2011

Time in Kitchen: 20 minutes

Servings: 3

You Will Need:

• 4 slices of bacon
• 1/2 cup almonds
• 1 large handful parsley
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 pound scallops

Cook the bacon until crispy, then cool slightly and crumble into a food processor with almonds and parsley. Pulse until almonds are in small pieces.

Heat the oil and butter in a large skillet over medium-high heat until the butter foam subsides (if you prefer, you can cook the scallops in the leftover bacon grease, rather than the butter and olive oil)

Add the scallops to the skillet. Turn the heat to high and cook for about 2 minutes or until scallops are brown on one side, then turn and brown the other side for another minute or two. This will leave he scallops cooked, but rare in the middle. If you prefer a firmer texture, cook the scallops 1-2 minutes more.

Transfer the scallops to a plate and sprinkle with bacon nut mixture.

Each serving includes: 413 calories, 28 grams of fat, 10 carbs, and 33 grams of protein.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

Savory Roasted Pumpkin with Beef Short Ribs

Date Posted: October 25, 2011

Time in Kitchen: 1.5 Hours

You Will Need:

• 1/4 cup or more of animal fat, olive oil or butter
• 2 – 3 pounds beef short ribs, with or without the bone
• 1 onion, chopped
• 4 garlic cloves, pressed or chopped
• 1 cup red wine
• One 14.5 ounce can of diced tomatoes or 2 cups fresh tomatoes, chopped with their juice
• 1 cup beef stock
• One 3 – 4 pound pumpkin
• 1 small bunch of flat-leaf parsley, chopped
• Salt and pepper for seasoning

Preheat the oven to 375° F.

In a large, heavy-bottomed skillet or Dutch oven, heat a few tablespoons of fat/oil/butter over high heat. Season the short ribs lightly with salt and pepper and cook about 10 minutes, turning so the meat browns on all sides.

Remove the short ribs and set aside. Turn the heat down to medium and add the onion and garlic to the pan and cook until softened, about 5 minutes. Stir in the red wine, tomatoes and beef stock and make sure to scrape the bottom of the pan so the browned bits stuck on the bottom mix in. Return the short ribs to the pot and bring the liquid a boil.

Slice the top off the pumpkin to remove the stem then cut the pumpkin in half. Scrape out the seeds and pulp. You can cook the pumpkin as two halves, or cut it into smaller pieces. Drizzle generously with olive oil, butter or animal fat and season with salt and pepper. Place the pumpkin in a rimmed baking pan.

Cover with meat with aluminum foil or a lid and place in the oven. Cook for 2 hours, or until the meat is very tender.

Keep the pumpkin uncovered and cook for at least 45 minutes and up to and hour and half, checking periodically. Take the pumpkin out when it is soft and a little browned around the edges.

Before serving the meat, garnish with chopped parsley and spoon over the top of the pumpkin.

*Recipe taken from Mark’s Daily Apple*

Spicy Buffalo Chicken

Date Posted: October 19, 2011

Time in Kitchen: 45 minutes

Servings: 4

You Will Need:

• 2 1/2 – 3 pounds chicken wings or drummettes
• 1/2 cup butter
• 2 garlic cloves, finely chopped
• 1 teaspoon sweet paprika
• 1 tablespoon cider vinegar
• 4 tablespoons hot sauce, or more for a spicier sauce

Pat the chicken dry. An optional extra step is placing the chicken in the refrigerator uncovered for at least 8 hours. This dries out the skin completely, which some claim leads to crispier skin.

When ready to cook, preheat oven to 450 degrees Fahrenheit or heat grill to medium-high heat.

Melt butter in a small saucepan over low heat. Stir in the garlic, paprika, vinegar and hot sauce. Remove from heat. Pour 1/4 of the sauce into a small bowl and pour the remaining sauce into a large bowl and set aside.

If using the oven, the chicken can be placed on a rimmed baking sheet lined with parchment paper or foil, or for crispier results, place the chicken on a wire rack set over a rimmed baking sheet so the fat drips down and away from the chicken.

Brush 1/4 of the sauce over the chicken.

If using the oven, bake for 30 minutes, turning once. Heat broiler to high and broil wings on each side until dark and crispy.

If using the grill, then grill over medium-high heat for 12-15 minutes for wings and possibly a few minutes longer for drummettes.

Dump chicken into the large bowl with the remaining sauce and stir to coat.

*Recipe taken from Mark’s Daily Apple*

Succulent Bison Roast

Date Posted: October 6th, 2011

Time in Kitchen: one hour- an hour and a half

Servings: 4

You Will Need:

• 2 pounds bison tri-tip
• 2 tablespoons Herbes de Provence (or other spices of your choice)
• 1 teaspoon dried minced garlic (don’t use fresh or it might burn)
• 1/2 teaspoon kosher salt
• 2 tablespoons oil
• 1 white or yellow onion, sliced
• 1 each parsnip, turnip and rutabaga, cubed

Preheat oven to 450 degrees Fahrenheit.

Using a knife, carefully slice most of the silver skin off the meat. The silver skin is the thin, white layer covering parts of the roast.

In a small bowl mix together Herbes de Provence, garlic, salt and oil.

Rub the entire roast with the mixture then stick a thermometer into the thickest part of the roast. In a roasting pan, surround the meat with the chopped vegetables. Lightly drizzle the vegetables with oil then put the pan, uncovered, in the oven for 15 minutes.

Reduce oven heat to 300 degrees and cook the meat for approximately 35-45 minutes more, or until the thermometer reaches 140-145 degrees.  The meat in the photo, cooked rare, was taken out of the oven at 140 degrees.

Remove the meat from the oven but leave the oven on so the vegetables can continue to cook. Let the meat rest on a cutting board for 15 minutes, uncovered or very lightly covered with foil. Remove the vegetables from the oven, slice the meat thinly, and serve.

**The internal temperature of the roast will rise while the meat is resting, bringing it to medium rare. If you slice the meat and it is still too rare for your taste, don’t panic. Return the sliced meat to the oven for additional cooking, but keep an eye on it – once sliced, the meat will cook very quickly. Remember, bison is most tender and flavorful when it is still fairly pink.

*Recipe taken from Mark’s Daily Apple*

Grilled Duck Skewers with Spiced Butter Glaze

Date posted: September 26th, 2011

Time in Kitchen: 30 minutes

Servings: 4

You will need:

• 1/4 cup melted butter
• 1 tablespoon honey
• 1 tablespoon tamari
• 1/2 teaspoon Chinese five spice powder
• 4 boneless duck breast with skin on
• sesame seeds for garnish

Heat grill to high

In a bowl whisk together butter, honey, tamari, and Chinese five spice powder. Separate the glaze into two bowls: one for brushing the raw duck and one for dipping after the duck is cooked.

Cut the duck breast in half lengthwise then into 4 pieces. Put on skewers, brush with half of the sauce and grill. The heat should be on high enough to brown and crisp the duck skin, but you may have to move the skewers around to avoid flare-ups. The cooking time will vary depending on how hot your grill is, but will likely take around 12 minutes.

Take the duck off of the grill and drizzle with the reserve butter glaze or serve the glaze on the side. Sprinkle with sesame seeds.

Each serving includes: 606 calories, 38 grams of fat, 5 grams of carbs, and 59 grams of protein.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

Korean-Style Blackberry Ribs

Date Posted: September 23rd, 2011

Time in Kitchen: 25 minutes

Servings: 4

You will need:

• 1/2 cup sesame oil
• 1 cup blackberries, frozen (defrosted) or fresh
• 1/4 cup tamari
• 1/4 cup ginger slices
• 1 garlic clove
• 2 tablespoons rice wine vinegar
• 2 pounds flanken-style beef short ribs
• 1 bunch scallion

Combine 1/4 cup of sesame oil, plus the next five ingredients in the blender until the marinade has a smoothie-like consistency

Place the ribs in a container and pour the marinade on top

Flip the ribs around so they are well-covered with the marinade

In a separate container, coat the scallions with the remaining 1/4 cup of sesame oil.

Place the ribs and scallions on the grill or under the broiler.

Cook the ribs for 4-6 minutes on each side, until the outside is a bit crispy and caramelized.

The scallions will wilt and brow, but should be taken away from the heat before they burn.

Each serving includes: 1345 calories, 122 grams of fat, 8 grams of carbs, and 51 grams of protein

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

Broccoli Quiche

Date posted: September 16, 2011

Time in kitchen: 30 minutes

Servings: 4-6 (macronutrient profile based on 6 servings)

You will need:

• 4 cups broccoli florets
• 6 eggs
• 1.5 cups coconut milk or whole milk
• 1 tablespoon melted butter
• 1/4 teaspoon nutmeg
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 1/4-1/2 cup grated cheese (optional)

Preheat oven to 425 degrees F

Butter a 10-inch round or 13×9-inch square baking dish.

Cook broccoli in the microwave or in boiling water for 4 minutes

Whisk together eggs, coconut milk/cream, butter, nutmeg, salt and pepper. Stir in broccoli (and cheese, if using).

Pour into baking dish with broccoli and bake 20 minutes until set in the middle.

Each serving includes: 282 calories, 23 grams of fat, 13 grams of carbs, and 10 grams of protein.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

Arugula and Blueberry Salad with Raspberry Vinaigrette

Posted on August 25, 2011

Time in kitchen: 15 minutes

Servings: 2

You will need:

• 1 cup blueberries
• 4 handfuls of arugula
• 1 cup walnuts
• 1-2 avocados, cut into chunks
• 1/4 cup walnut oil
• 1 tablespoon white wine vinegar
• 1 tablespoon honey
• 1/4 cup raspberries
• pinch of salt

In a large bowl, mix together blueberries, arugula, walnuts, and avocado.

In a blender, combine walnut oil, vinegar, honey and raspberries until well-blended and smooth. Add some salt to taste

Drizzle raspberry dressing over salad, toss and serve.

Each serving includes: 967 calories, 89 grams of fat, 44 grams of carbs, and 14 grams of protein

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Orange Olive Chicken

Posted on August 22, 2011

Time in kitchen: 20 minutes

Servings: 4

You will need:

• 2 teaspoons paprika
• 2 minced garlic cloves
• 4 tablespoons olive oil
• 2 tablespoons sherry vinegar
• 1-1.5 pounds chicken breast, cut into 1-inch cubes
• 1 orange
• 1/4 cup finely chopped parsley
• 1/2 cup pitted black olives
• 1/4 teaspoon red pepper flakes

Whisk together paprika, garlic, olive oil, vinegar.

Lightly salt the chicken. Pour half of the vinaigrette over the chicken. Cook the chicken under the broiler on high for 10-12 minutes until done.

While the chicken is cooking, peel the orange, trimming away as much white pulp as possible. Cut each orange wedge in half or into thirds.

In a serving bowl, combine the orange pieces, parsley, olives, and red pepper flakes.  Add the cooked chicken and drizzle remaining vinaigrette on top.  Toss gently to blend.  Serve cold or at room temperature.

Each servings include:  440 calories, 22 grams of fat, 6 grams of carbs, and 53 grams of protein

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Coconut Curry Meatballs

Posted on August 17, 2011

Time in kitchen: 30 minutes

Servings: 24 meatballs (macronutrient profile based on 4 meatballs)

You will need:

• 1 1/2 pounds boneless skinless chicken
• 1 carrot, grated
• 2 garlic cloves
• 1/2 cup shredded coconut
• 1 egg
• 1 teaspoons curry powder
• 1/2 teaspoon salt
• a handful of cilantro (or parsley)

Put everything into a food processor and pulse until smooth.

Using your hands, form 24 meatballs.  The smaller size of these meatballs allows them to cook quickly.

Heat several tablespoons of oil in a large skillet over medium-high heat. When the skillet is hot enough so that the meatball sizzles as soon as it hits the pan, put all the meatballs in.

Cook for two minutes then roll the meatballs over and cook five minutes more. Put a lid on the pan and finish cooking for another 6-8 minutes.

Each serving contains: 260 calories, 11 grams of fat, 4 grams of carbs, and 34 grams of protein.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Coconut Milk Whipped Cream with Berries and Dark Chocolate Coconut Mousse

Posted on August 15, 2011

You Will Need:

• one 15-ounce can of full-fat coconut milk
• a handful of berries or 4 ounces of cooled, melted dark chocolate

Put the can of coconut milk in the refrigerator for several hours (or overnight).

When you open the can after it’s chilled, scrap off the solid top layer of creamy coconut, careful not to include any of the liquid on the bottom of the can. (Don’t waste the liquid left in the can – drink it or add it to a smoothie.)

Whip the coconut cream with an electric mixer until it has the airy texture of whipped cream, about five minutes.

Layer the whipped cream in a glass with berries.

For a coconut milk chocolate mousse gently mix the melted chocolate into the whipped cream. Chilling the chocolate mousse before serving will give it a thicker texture, if desired.

*Recipe taken from Mark’s Daily Apple*

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Cinnamon Walnut Crackers

Posted on August 12, 2011

Time in kitchen: 30 minutes

Servings: 12 crackers (macronutrient profile based on 2 crackers)

You Will Need:

• 2 cups of walnuts
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 3 teaspoons cinnamon
• 3 tablespoons melted butter
• 1 tablespoon honey
• 1 tablespoon water

Preheat oven to 375 degrees F

In a food processor or blender, pulse walnuts, baking soda, salt and cinnamon until powdery, about 40 seconds. Either in a blender/processor or in a separate bowl, add butter, honey, and water and mix until a smooth paste forms.

Cover a cookie sheet with parchment paper. Using a rubber spatula, gently smear the batter, which will be sticky and wet, onto the parchment paper. Try to form a rectangle that is roughly 11 inches by 8 inches.

Bake 12-15 minutes until firm and browned, but not burnt.

Remove from oven and let cool completely before using knife to cut into 12 squares.

Each serving contains: 309 calories, 30 grams of fat, 9 grams of carbs, and 6 grams of protein.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Nutty Blueberry Protein Balls

Posted on August 11, 2011

Time in Kitchen: 15 minutes, Makes: 12 balls

Serving Size: 2 balls

You Will Need:

• 4 dates, pits removed
• 1 cup walnuts
• 1/2 cup macadamia nuts
• 2 tablespoons coconut oil
• 1/2 cup fresh or defrosted blueberries (fresh works best)
• 1/2 cup unsweetened shredded coconut

Pulverize dates in a food processor until a paste forms, about 40 seconds (the paste will typically come together in a clump).

Add walnuts and macadamia nuts and blend until very finely chopped,a bout 35 seconds.

With the blade still running, drizzle in coconut oil and stop as soon as the oil is blended in.  Scrape the batter into a bowl and stir in the blueberries and 1/4 cup of the coconut.

Form the batter into round balls, then roll in leftover shredded coconut.  Pop a  few in your mouth immediately, and refrigerate the rest for a snack later.

*Each serving contains: 340 calories, 29 grams of fat, 22 grams of carbs, and 5 g of protein.*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Bison Breakfast Patties

Posted on August 11, 2011

Time in the Kitchen: 25 minutes; makes: 12 small patties

Serving size: 3 patties

You Will Need:

• 1 pound ground bison
• 1/4 onion, finely chopped
• 1/4-1/2 teaspoon salt
• 1/2 teaspoon black pepper or cayenne
• 1/4 teaspoon cinnamon
• 1/4 teaspoon allspice
• 1 tablespoon finely chopped rosemary
• 1 tablespoon finely chopped parsley

Mix together all ingredients in a bowl.

With your hands, form meat into 12 round patties, about 1/2 inch thick.

Warm a little oil in a pan over medium-high heat and cook patties about 3 minutes on the first side and slightly longer on the second side, until nicely browned and slightly pink in the middle.

*Each serving contains: 277 calories, 17 grams of fat, 1 grams of carbs, and 27 g of protein.*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Grilled Taco Salad

Posted on August 11, 2011

Time in the Kitchen: 30 Minutes

Serving size: 3

You Will Need:

• 2 hearts of romaine, quartered lengthwise
• 2 tomatoes cut into chunks
• 1 red or white onion, cut into chunks
• 1 green pepper, cut into chunks
• 2 avocados (not overly ripe) peeled, pitted and cut in half
• 2 tablespoons of oil, plus more for coating vegetables
• 1 pound skirt steak
• 1/2 teaspoon of cumin
• 1/4 teaspoon of paprika
• 1/4 teaspoon of chili powder
• 1/4 teaspoon of salt

Heat the grill to medium-high heat.  Drizzle oil over the romaine hearts and vegetables, giving them a light but thorough coating.  The tomato, onion, pepper, and avocado can be cooked in a grilling basket or put on skewers.  if skewering, put only one type of vegetable on each skewer so you can remove the skewers from the grill as each item finishes cooking (for example, you’ll want to remove the avocado and tomato skewers before the onion and pepper skewers).

Mix 2 tablespoons of oil with the spices and salt and thoroughly coat skirt steak.

Put the skirt steak on the grill and spread the vegetable skewers and romaine evenly around it.  Close the lid and grill for 3 minutes, then flip the skirt steak and romaine quarters and turn the skewers.

Close the lid for another three minutes, then remove the steak (for rare) or grill another 2-3 minutes for medium.  The avocado, tomatoes, and romaine can also be removed after a total of 6-8 minutes on the grill.  The onion and peppers can stay on longer, until they are lightly charred.

Slice the steak thinly and cut the romaine into bite-sized chunks,  Toss with avocado, tomato and onions.  Add salt to taste and garnish with a wedge of lime and chopped cilantro.  Serve immediately.

*Each serving contains: 737 calories, 49 grams of fat, 34 grams of carbs, and 49 g of protein.*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Low-Carb BBQ Sauce

Posted on August 9, 2011

You will need:

• 1/3 cup (about 3 ounces) tomato paste
• 2 tablespoons melted butter
• 1/2 – 1 teaspoon hot sauce
• 1 – 2 tablespoons honey
• 2 – 3 tablespoons apple cider vinegar
• 2 teaspoons tamari
• 1/2 teaspoon mustard
• 2 tablespoons water
• 1⁄4 teaspoon ground allspice
• 1⁄4 teaspoon ground cinnamon
• 1⁄4 teaspoon ground black pepper
• 1⁄2 teaspoon chili powder
• 1⁄2 teaspoon paprika
• 1/2 teaspoon onion powder

In a small bowl mix together tomato paste, butter, hot sauce, honey, vinegar, tamari, mustard and water.

In another small bowl mix together allspice, cinnamon, pepper, chili powder, paprika and onion powder.

Mix the spices in with the wet ingredients.

Brush on meat before grilling or dip cooked meat into the sauce.

*Recipe taken from Mark’s Daily Apple*

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Creamy Macadamia Shrimp

Posted on August 9, 2011

You Will Need:

• 1 pound of raw shrimp, peeled and de-veined
• 1 shallot, chopped
• 1/4 teaspoon kosher salt (or more to taste)
• 1/2 cup macadamia nuts
• 1 tablespoon unsalted butter
• 2 tablespoons coconut milk
• Fresh lime juice to taste

Puree shallot, salt and macadamia nuts in a food processor until fairly smooth.

Melt butter in a pan over high heat and add shrimp. Saute one minute then add shallot-macadamia mixture. Stir the shrimp several times while they continue to sauté for three more minutes. Add coconut milk to the shrimp and cook one minute more.

Remove from heat and squeeze a generous amount of lime juice on top to taste.

*Recipe taken from Mark’s Daily Apple*

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Garlic Marinated Broccoli with Olives and Red Pepper

Posted on August 8, 2011

You Will Need:

• 1 head of broccoli, cut into small florets
• 1 red pepper, cut into strips
• 1 tablespoon red wine vinegar
• 1/2 teaspoon kosher salt, or more to taste
• 1/2 cup extra virgin olive oil
• 2 or more garlic cloves, finely chopped
• 1-2 cups pitted kalamata olives

In a bowl, sprinkle the vinegar and salt over the broccoli and red pepper and use your hands to toss the vegetables.

In a skillet, warm the olive oil. Add garlic and saute no more than one minute, until the garlic is fragrant and only slightly browned. Pour over the broccoli and red pepper. Add kalamatas. Use your hands to massage the oil into the broccoli. Let sit 1 hour at room temperature then either serve immediately, or chill and then serve.

*Recipe taken from Mark’s Daily Apple*

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Halibut in Butter Sauce

Posted on July 21, 2011

Time in Kitchen: 20 Minutes

Serving Size: 2

You Will Need:

• 1 pound halibut, about 1-inch thick
• 6 tablespoons butter
• 1 shallot, finely chopped
• 1/2 cup of dry white wine
• 1/2 cup of vegetable or chicken stock
• 1 tablespoon finely chopped parsley
• 1 lemon

Pat Halibut dry, lightly season with salt and pepper.  Heat 1 tablespoon of butter in a skillet over medium heat and add halibut.

After about 2 minutes the butter will begin to brown; add another tablespoon of butter and the shallot.

Add the wine and turn the heat up slightly, simmering rapidly for three minutes.  Add chicken stock and continue simmering for 4-5 more minutes, spooning some of the broth over the fish.

Reduce the heat to medium-low and stir in the parsley.  Add the remaining butter in small chunks.  Put a lid on the skillet and simmer for 3-6 minutes until the halibut is cooked through and flakes apart easily.  Serve with a wedge of lemon.

*Each serving contains: 682 calories, 41 g of fat, 3 g of carbs, 62g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Beef Bourguingnon

Posted on July 20, 2011

Serves: 4

You Will Need:

• 2 tablespoons extra virgin olive oil
• 2 lbs chuck steak, cut into cubes
• 8 oz white pearl onions
• 2 garlic cloves, crushed
• 2 large carrots, cut into 1 inch pieces
• 2 large celery stalks, cut into 1 inch pieces
• 1 cup chanterelle mushrooms
• 2 large plum tomatoes, seeded and chopped
• 2 cups dry red wine
• 2 cups chicken broth
• 1 bay leaf
• 1 sprig rosemary
• 1 sprig thyme

Heat 1 tablespoon of the oil in a large stockpot over medium flame.  Add beef in a single layer (working in stages, if necessary) and cook for two minutes on each side.  Remove from skillet.

Add the remaining tablespoon of olive oil and pearl onions.  Saute for 5 minutes.  Add garlic, carrots, celery, and mushrooms. Cook for 5 minutes, stirring occasionally.  Toss in tomatoes and cook two additional minutes.  Pour in wine and broth.  Bring to a boil.

Tie bay leaf, rosemary, and thyme together with kitchen twine to make a bouquet garni.  Place meat and bouquet garni inside pot with vegetables, reduce heat to low, and cover.  Simmer for two and a half to three hours.  Remove bouquet garni and serve.

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Shrimp, Sausage, and Summer Squash Casserole

Posted on July 14, 2011

You Will Need:

• 4-5 pounds yellow crookneck squash (or zucchini), sliced
• 1 onion, finely chopped
• 6 slices bacon, chopped into pieces
• 1/2 pound Italian sausage (spicy or regular)
• 1 pound raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces
• 2 eggs
• Butter, if needed for sautéing
• Optional seasonings: salt, pepper, Cajun seasoning or hot sauce, Parmesan cheese

Preheat over to 350 degrees.

Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to render, add the onion. Sauté until bacon is slightly crispy, sausage is crumbled and cooked and onion is soft.

Add the sliced squash (it may be easiest to add it in several batches) and stir to coat with meat and rendered fat. Turn the heat to high. This is necessary to quickly cook off any moisture the squash releases so that the squash can brown and caramelize, rather than “boil” in its own water. If the sausage and bacon have not rendered enough fat to cook the squash, then add some butter to the pot. The squash is done once it is slightly browned and there is no liquid sitting in the pot. By this time, the squash will have reduced by about half. Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce.

Remove the pot from the stove and let it cool slightly.

Beat the eggs in a small bowl and pour over the squash mixture.

Add the raw shrimp and 1-2 handfuls of grated Parmesan cheese (optional).

Stir to combine all ingredients then pour into a casserole dish.

If you like, top the dish with a few pats of butter or a sprinkle with Parmesan cheese. Bake until hot and bubbly, approx. 30 minutes.

(It is important to not cook the shrimp prior to baking the casserole. The shrimp will get overcooked and rubbery if you do.) Enjoy!

*Recipe taken from Mark’s Daily Apple*

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Chilled Beet Soup Spiked with Dill and Vinegar

Posted on July 14, 2011

Serves: 4

You Will Need:

• 4 cups of shredded beets, peel the beet and cut off the top greens
• 2 carrots, grated
• 3 cups of water, or just enough to cover the beets
• 1/2 teaspoon sea salt, or to taste
• 1/2 teaspoon peppercorns or 1/4 teaspoon ground black pepper
• 1 bay leaf
• 1/4 cup finely chopped dill
• 2 tablespoons apple cider vinegar, or more to taste

Heat olive oil in a pot then sauté grated beets and carrots for 3-5 minutes.

Add water and bring to boil. Add salt and pepper and bay leaf. Cover and reduce heat slightly and simmer 15 minutes. Turn off heat.

Remove the bay leaf. Add dill and vinegar. Chill completely before serving.

*Recipe from Mark’s Daily Apple by Mark Sisson*

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Carrot Walnut Bread

Posted on July 13, 2011

You Will Need:

• 1 cup plain raw walnuts
• 1 lb carrots, diced
• 1/2 – 3/4 stick of organic fresh butter
• 3 eggs

Preheat oven to 350.  In food processor, pulverize the walnuts to a crumbly flour. Transfer to a separate bowl. Pulverize the carrots in the food processor until more like a puree than shredded carrots.

In a small bowl, microwave the butter until melted (but do not overheat). Whisk the eggs in with the butter until well mixed. Gradually add the carrots and walnut flour.

Pour into a lightly greased pie plate (or other casserole dish if preferred) and bake for 35-40 minutes.

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Carne Asada

Posted on July 13, 2011

Serves: 4

You Will Need:

• 1 jalapeno pepper
• 1 tsp ground cumin
• 2 tbsp minced fresh cilantro
• 1 tbsp fresh squeezed lime juice
• 2 tbsp extra virgin olive oil
• 2 lbs flank steak, pounded thin with meat
• tenderizer tool

Combine pepper, cumin, cilantro, lime uice, and oil in a small container. Put steak in a large flat dish and pour mixture evenly over top.  Marinate in refrigerator for at least 2 hours.

Preheat oven to broil or turn on the grill.  Broil or gill for 10 minutes, turning at the halfway point.  Remove from heat and tent with foil for 5 minutes.

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BEAT! Bacon, Egg, Avocado, and Tomato Salad

Posted on July 12, 2011

You Will Need:

• 1 ripe avocado, chopped into chunks
• 2 boiled eggs*, chopped into chunks
• 1 medium tomato, chopped into chunks
• juice from one lemon wedge
• Optional: 2-4 cooked strips of bacon, crumbled
• salt and pepper to taste

Mix all ingredients together, stirring not too much, but just enough to make some of the avocado and egg into mush.

*There are two main schools of thought on how to cook hard boiled eggs. The first is that the water should be brought to a gentle boil, then the eggs should be added. Using this method, the temperature is then turned down so the water is at a low simmer and the eggs are cooked about ten minutes. The second method adds the eggs to water and then brings the water to a gentle boil. When the water has reached a gentle boil, turn off the heat, cover the pot, and again let the eggs sit for about ten minutes. Just under ten minutes will yield a soft yolk and just over will cook the yolk completely. In all cases, use enough water to fully cover the eggs and immediately soak the eggs in ice water after cooking (or put in the refrigerator).

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Turnip Hash Browns

Posted on July 11, 2011

Time In Kitchen: 25 Minutes

Serves: 2

You Will Need:

• 2 cups peeled and grated turnip (1 large or 2 small turnips)
• 2-4 scallions, thinly sliced
• 3 tbsp butter

Wrap grated turnip in a thin dishtowel and wring out as much excess liquid as possible.

In a skillet over medium heat, melt butter then add the turnip and scallions, mixing well to coat the turnip with butter.  Cook 10-15 minutes until turnip is nicely browned, stirring only occasionally.

Optional: For protein, scramble an egg in with the hash browns.

*Each serving contains: 196 calories, 17 g of fat, 10 g of carbs (4 g fiber), 2g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Chocolate Coconut Bark

Posted on July 8, 2011

Time in Kitchen: 25 minutes,

Serves: 12 serving squares

You Will Need:

• 2 ounces dark chocolate
• 1 cup coconut oil
• 1/2 teaspoon salt
• handful coconut flakes
• handful slivered almonds

Fill a pot with a few inches of water, then balance a smaller pot on top so it hovers just above the water (this is called a “bain marie”). Bring the water to a simmer. Break the chocolate into small pieces melt it in the top pot.

Take the melted chocolate off the heat and stir in coconut oil until it melts. Add coconut and almonds.

Pour batter into an 8×8 pan lined with parchment paper. Sprinkle sea salt on top.

Put in the freezer for 15 minutes until solid, then cut into squares. Store the Chocolate Coconut Bark in the freezer.

*Each square contains: 229 calories, 24 grams of fat, 6 grams of carbs and 2 grams of protein.

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Lamb Meatballs

Posted on June 30, 2011

Time in Kitchen: 25 minutes, Makes 12 meatballs

Serving Size: 3 meatballs

You will need:

• 1 lb ground lamb
• 1 egg
• 1/4 cup dill or parsley, chopped
• 2 garlic cloves, finely chopped
• 1/4 tsp cinnamon
• 1/4 tsp allspice
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 cup pine nuts

Mix all ingredients together.  Form ground lamb into 12 meatballs

Warm a tablespoon of olive oil in a skillet over medium-high heat.  Add meatballs and brown for 2 minutes, then turn and brown the other side for 2 minutes.  Turn the heat down to medium and put a lid on the pan.  Cook for 10-12 more minutes, until meatballs are no longer pink in the middle.

*Each serving contains: 401 calories, 30 g of fat, 2 g of carbs, 31g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Fish Tacos with Citrus Dressing

Posted on June 28, 2011

Time in Kitchen: 20 Minutes

Serves: 4

You Will Need:

• 2 lbs of fish (Cod, Mahi Mahi, or Halibut)
• 2 tbsp lemon pepper seasoning
• olive oil for drizzling
• 1 white or red onion thinly sliced
• lettuce leaves to wrap fish in and/or thinly sliced cabbage to serve on the side
• sliced avocados for garnish

Dressing:

• 1 cup mayonnaise
• 3 large or 4 small limes for zest and juice
• 2 garlic cloves, finely chopped

Season the fish with lemon pepper and drizzle olive oil on top. The fish may be pan-fried, broiled, or grilled and should take about 4 minutes per side to cook.

While the fish is cooking, use a grater to remove the green peel from the limes and make zest.  Cut the limes open and squeeze out the juice.  Stir together the mayonnaise, garlic, and lime zest.  Slowly add the lime juice until the flavor and consistency for the dressing are to your taste.

Drizzle dressing over the fish, lettuce leaves, and/or cabbage and garnish with sliced onion.

*Each serving contains: 701 calories, 48 g of fat, 13 g of carbs, 54 g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Chorizo and Almond-Crusted Halibut

Posted on June 27, 2011

Time In Kitchen: 25 minutes

Serves: 2

You will need:

• 1/2 cup of chopped chorizo (cured salami, not raw sausages)
• 1/4 cup blanched almonds with no skin
• 1 tbsp roughly chopped parsley
• 2 skinned halibut fillets (or other white fish), about 1/2 pound each

Preheat oven to 400 degrees F,

Combine the chorizo, almonds and parsley in blender until almonds are in small pieces.

Drizzle a few tablespoons of olive oil in the bottom of a pan and set the fish on top.  Spoon the chorizo mixture on top of the fish, patting it down so it sticks as much as possible and the sides are partially covered.

Roast in the oven for 12 minutes or unitl the fish flakes easily with a fork.  To finish, turn the oven broiler to high and broil for 2-4 minutes until the nuts are lightly browned.

*Each serving contains: 582 calories, 29 g of fat, 4 g of carbs, 73 g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Smoked Salmon, Egg, and Asparagus Roll Ups

Posted on June 23, 2011

Time in Kitchen: 20 minutes, Makes 12 roll ups

Serving Size: 3 roll ups

You Will Need:

• 12 asparagus spears
• 12 eggs
• 1/2 red onion, thinly sliced
• 8 oz. wild smoked salmon

Slice or snap off the bottom 2-4 inches of the asparagus spears.  In boiling water or in the microwave, cook asparagus 3-5 minutes until it softens but is still firm

Whisk the eggs.  Warm a 10-inch or smaller skillet with a little oil or butter in it and pour 2-3 tbsp of egg in, swirling the skillet around to evenly spread the egg into a very thin layer.let the egg cook about 1 minute until firm, then slide out of the pan.  Repeat until the eggs are gone.

Lay and egg “crepe” on a flat surface.  On one end of the crepe, layer salmon with an asparagus spear and slices of onion.  Roll it up and repeat with the remaining crepes, salmon, onion, and asparagus spears.

*Each serving contains: 334 calories, 21 g of fat, 5 g of carbs, 30 g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Chicken with Almond Coconut Dipping Sauce

Posted on June 21, 2011

Time in Kitchen: 20 Minutes

Serves: 3

You will need:

• 1.5 lb of chicken tenders or chicken breast cut into thin strips

Seasoning:

• 3 tbsp tamari
• 2 tsp coriander
• 1 tsp cumin
• 1 tbsp sesame oil

Dipping Sauce:

• 1/2 cup almond butter
• 1/4 cup coconut milk
• 1/4 cup water
• 1 garlic clove
• 2 tsp ginger, minced
• 1 tsp tamari
• 3 tsp sesame oil
• 1.5 tbsp fish sauce

Turn oven broiler or grill to high heat.  Season the chicken with tamari, sesame oil, coriander and cumin.  Broil or grill for 10 minutes until chicken is cooked through.

Mix all dipping sauce ingredients into a bowl, whisk until smooth.

Serve the dipping sauce with the chicken, garnish with chopped scallions if desired.

*Each serving contains: 790 calories, 45 g of fat, 12 g of carbs, 79 g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Pigs in a Blanket

Posted on June 15, 2011

Time in Kitchen: 20 minutes

Serves: 4

You Will Need:

• 6-8 pork sausages
• 1 head of cabbage
• mustard for dipping
• toothpicks

Grill sausages for 8-10 minutes or until done.  Peel the leaves off the head of cabbage.  Cut out the bottom half of the middle stem from each leaf (this part is tough and chewy).  Microwave the leaves for 3-5 minutes or until soft.  If the leaves are too dry, drizzle with a little bit of butter. Place the sausage on the end of a leaf and roll it up, secure with a toothpick.  Cut into bite sized pieces and serve with mustard for dipping.

*Each serving contains: 191 calories, 13 g of fat, 12 g of carbs, 8 g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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Egg Wrapped Breakfast Burrito

Posted on June 14, 2011

Time in the kitchen: 25 Minutes

Serves: 2

You Will Need:

• 4 eggs, whites and yolks separated
• 1/2 onion finely chopped
• 1-2 tomatoes
• 1/4 cup canned diced green chiles
• 1 red pepper cut into strips
• 1/4 cup of finely chopped cilantro
• 1/2 cup cooked mean (steak, ground beef or shredded chicken)
• 1 avocado cut into wedges

Whisk egg whites (this will be your “tortilla”.  Warm an oiled 10” skillet.  Pour half of the egg whites in the pan, swirl so that they spread evenly.  After about 30 seconds, cover and cook for 1 minute.  Use a rubber spatula to loosen and slid your “tortilla” onto a plate.  Repeat this with the remaining egg whites.

In same pan, saute onions with oil for a minute then add tomato, green chiles, red pepper, cilantro, and meat.

Whisk egg yolks and pour into the same pan, scrambling with the other ingredients.

add avocado at the end and spoon half of the filling onto each egg white, roll into a burrito, and serve with your choice of hot sauce or salsa.

*Each serving contains: 524 Calories, 35 g of fat (most is monounsaturated, good fats!), 30 g of carb (11 of dietary fiber), and 27 g of protein*

Recipe from Primal Blueprint Quick and Easy Meals (2011)  by Mark Sisson

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