Shepherd's Pie

The first time I had this classic British meal was with my mom and step dad in the British Virgin Islands. It has always been one of his favorite meals and I never thought it was anything worth writing home about. It doesn't help that the traditional recipe is loaded with potatoes and cream (replaced with mashed cauliflower). As a young girl I turned up my nose and made fun of Brad for loving Shepherd's Pie. I am really glad I gave this dish a second chance because it was delicious and made a good amount of leftovers to freeze. As he would say, it's "big fun"!

This recipe uses ground lamb, but you could also use ground beef. Then it's called Cottage Pie!

• 1 16oz bag frozen cauliflower
• 1 garlic clove, crushed plus 2 garlic cloves, minced
• 1 1/2 tablespoons coconut oil plus 1 1/2 tablespoons coconut oik
• 1/2 cup coconut milk
• salt and pepper to taste
• 1 tablespoon dried chopped chives
• 1 medium onion, diced
• 3 carrots, peeled and diced
• 2 lbs ground lamb
• 1 tablespoon tomato paste
• 1 cup chicken broth
• 1 teaspoon coconut aminos
•  teaspoon dried rosemary
• 1/2 teaspoon dried thyme leaves
• 3 egg whites
• paprika, garnish

Preheat oven to 400 F

Heat a large skillet over medium-high heat and add 1 1/2 tablespoons of coconut oil, melt. Add onion and carrot, reduce heat to low-medium and cover, soften for 5 minutes.

Add the minced garlic and stir in for about a minute. Then, crumble the ground lamb into the pan and saute until it is cooked through and brown, about 8 mins. Season with salt and pepper.

Add tomato paste, broth, coconut aminos, and spices to the pan. Stir to combine and bring to a boil for about 10 minutes, until most of the liquid is evaporated. Set the pan aside for 10 minutes while you prepare the cauliflower.

Cook the cauliflower according to package directions until soft. Drain any excess water and place florets in food processor. Pulse the cauliflower until smooth than add the crushed garlic, 1 1/2 tablespoons coconut oil, coconut milk, salt, pepper, and chives. Puree for 1 minute.

I love how Minnie is peeking

Scramble the egg whites until partially cooked and frothy then blend into the meat mixture.

Spread the meat mixture evenly in a 2.2 quart baking dish. With a spatula and a light hand, spread the mashed cauliflower on top of the meat. Sprinkle lightly with paprika (I forgot the "lightly" in one spot)

Bake for 25-30 minutes, cool for 5-10 minutes, serve and enjoy!



recipe adapted from well fed



Paleo Pad Thai

This meal is dedicated to my friend Kate, who requested I make a Paleo Thai dish. I have had a great time getting to know her and poking fun at the bromance that has blossomed between our boys. I even had the pleasure of yell-singing Madonna's "Like A Prayer" at 3 AM kareoke with this little lady. Watch out world!

I will be upfront in saying that this isn't the easiest recipe I have made. Between baking the chicken, prepping the zuchinni noodles, making the sauce, and then throwing everything together, this takes some time! However, it is damn good and definately worth the effort. This tastes so close to the original that you will never miss that greasy MSG-laden Thai delivery you used to get.

I'm going to break this down into three mini recipes...the chicken, the noodles, and the sauce. In the end, you put them all together and you have a complete dish.

Paleo Pad Thai

Baked Chicken: This makes more than you need for the dish, and its great chopped on top of a salad or eaten as a snack. In hindsight, I would make this part the day before to save time.

• 2 lbs boneless skinless chicken thighs
• salt
• ground black pepper
• garlic powder
• paprika

Preheat the oven to 400. Lightly season the chicken on both sides to your taste and place on a single layer, smooth side up, on a large baking dish. Bake for 30 - ish minutes. When chicken is cool, dice half of the chicken up for the Pad Thai and save the rest for another meal.

Zuchinni Noodles (spaghetti squash could also be subbed)

• 4 cups julianned zuchinni (I used both yellow and green, and this took about 5 small zuchinnis)
• salt

Put the julianned zuchinni in a colander or strainer and toss generously with salt. The strands should be lightly coated. Let sit for 20 to 30 minutes. This will pull the excess water from the zuchinni so it doesn't get soggy when you add it to the Pad Thai. Rinse with running water and drain. Pat dry with paper towels. DO NOT SKIP this step or else you will get watery noodles. Set aside until it is time to add them to the Pad Thai

Pad Thai "Sunshine" sauce: This tastes like the most decadant, zingy peanut sauce you have ever had except it is made with sunflower seed butter! No naughty legumes here.

• 2 tablespoons lime juice
• 1 clove garlic, roughly chopped
• 1/2 teaspoon red pepper flakes
• 1 tablespoon coconut aminos
• 1/4 teaspoon powdered ginger
• 1/2 teaspoon rice vinegar (not really Paleo at all but don't tell on me)
• 1/4 cup sunflower seed butter, no sugar added (We buy Sunbutter)
• dash ground cayenne pepper
• 1/4 cup coconut milk

Put all of the ingredients besides the coconut milk in a food processor and pulse until well blended. Scrape down the sides of the bowl, then add the coconut milk and process until smooth.

Ready to put it all together? Here is what else you will need.

• 2 large eggs
• 2 teaspoons coconut aminos
• 2 teaspoons coconut oil, plus 1 teaspoon coconut oil
• 1/2 white onion, thinly sliced
• 1 cup snap peas, sliced lengthwise
• 1 cup frozen broccoli florets
• chopped almonds and sliced scallions for garnish (lime wedges would also be great)

Mix the eggs and coconut aminos in a small bowl with a fork or whisk. Heat a large skillet over med-high heat for about 2 minutes and then add the coconut oil. Once melted, pour in the eggs and let them spread out. Turn the heat to medium and cover for about 3-4 minutes, until the eggs set and begin to brown on the bottom. Flip the "pancake" over and lightly brown the other side. Remove from pan and cut into thin strips.

In the same pan, increase the heat back to med-high and add 1 teaspoon coconut oil. Saute the onion and snap peas, add the broccoli, and cook for about 3 minutes.

Add the zucchini noodles, chicken, and cooked egg to the pan and stir until cooked through, about 3 minutes.

Add the sauce to the pan and stir-fry until everything is blended and hot.

Plate and garnish and enjoy!

Since relationships are all about compromise, I cook and Tim does the dishes. This is mainly because I enjoy cooking, he can't boil water, and having food and water on my hands at the same time grosses me out. Tonight I was glad we made this arrangement. Have fun!

Crockpot Honey Ginger Apple Pork and Mashed Cauliflower

This recipe has easy and delicious written all over it. My mom is in town and was seriously impressed. She usually is the one doing the cooking (or burning) and I'm the one eating! I'm going to make this short and sweet since she is slowly trying to sneak out with Minnie....she calls her "my granddog." Now you see where I get it.

Ingredients

Crockpot Honey Ginger Apple Pork

• 2.5-ish lb pork shoulder roast
• 1 yellow onion, sliced
• 3 apples, cored and sliced
• 2/3 cup chicken broth
• 1 tablespoon honey
• 2 tablespoons freshly grated ginger
• 1 teaspoon cinnamon
• 1 teaspoon salt
• 1/2 teaspoon paprika
• 1/2 teaspoon pepper
• 3 garlic cloves, peeled and smashed
• 1 bay leaf

Mashed Cauliflower

• 1 head of cauliflower
• 2 cloves garlic, peeled and smashed
• 1/4 cup chicken broth
• 1 tablespoon ghee
• dried chives, salt and pepper to taste

Instructions

• Get out your crockpot.
• Add your broth, then onions, then pork, then apples, then all your spices, garlic, honey, ginger, salt/pepper, and bay leaf.
• Cover.
• Cook for 8-10 hours on low.

• For the cauliflower, roast it with the garlic for 30 minutes at 350 on a cookie sheet, mix all ingredients together in a bowl with an immersion blender (or a regular blender, or a food processor) and season as needed
• Enjoy!

adapted from paleomg

When the boyfriend was done, he said "WOW, I ate so fast it was like I was WOD'in that pork" Yes, I luff heem!

Pistachio Pesto Pasta with Chicken

Who is already sore from tonight's workout? I am! Who is excited for 12.3? That's TBD...75 lb push press is no joke!

Tonight we ate Italian! The "pasta" is made from spaghetti squash and the pesto is made from pistachios and fresh basil. I have only ever had pesto the traditional way, which is made with tons and tons of parmesan cheese, and was nervous that this version wouldn't be as good. It did not disappoint!

Ingredients

• 2 small spaghetti squashes, halved, seeded (normally I would get 1 large squash but WF only had smaller babies)
• 3 large chicken breasts, sliced evenly
• 1 cup pistachios, unsalted and shelled (can buy in the bulk section of WF)
• 1 1/2 cups basil leaves
• 3 garlic cloves
• 1 cup olive oil
• juice of 1 lemon
• salt and pepper to taste
• handful of sun dried tomatoes, sliced, to garnish

Instructions

• Preheat your oven to 425 degrees.
• Cut your spaghetti squash in half, lengthwise, use a spoon to scoop out the excess seeds and place open sides down on a baking sheet and cook for around 25 minutes or until spaghetti squash is soft.

post bake....cooling

• While your spaghetti squash cooks, put your pistachios in a food processor and pulse.
• Then add your garlic cloves and basil and turn food processor on.
• While food processor is still on, add your olive oil slowly until your pesto becomes your preference of “thickness” and then add your lemon juice.

• Heat up a large skillet under medium heat with a couple tablespoons of olive oil. Add your chicken to the skillet along with some salt and pepper and cook chicken on both sides until cooked through.

• When your spaghetti squash is done cooking and has cooled a bit, use a fork to pull the squash out of it's "shell".
• Place the spaghetti squash, chicken, and pesto sauce in a large bow and combine

•  Garnish each dish with the sliced sun dried tomatoes

recipe adapted from paleomg



It's not pretty, but its tasty! Mangia, mangia!!

Moroccan Meatballs with Citrus-Glazed Carrots

Let's talk, friends. I have heard people worry that a Paleo diet is "boring" and that it is hard to stick to a diet with such "bland food". I am going to go ahead and say that is just straight up lazy talk. Since going Paleo, my cooking repertoire has expanded tremendously and I have been trying to make foods from all different types of cuisine. All you need to do is invest in some spices and your possibilities are really endless!

This meal is a perfect example. Even though the main ingredients are only beef and carrots, the spices and seasonings elevate this to a delicious Moroccan-inspired dish.

2 teaspoon olive oil
4 to 6 large carrots, peeled and cut into 1/2-inch wide and 2-inch long matchsticks
1 orange, juiced and zested
1 pound 85% grass-fed ground beef
1 egg white
3 cloves garlic, minced
1/8 cup almond flour
1 tablespoon ground coriander
1/2 tablespoon fresh mint, minced
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
1/2 teaspoon sea salt
Fresh ground black pepper

Instructions:
In a medium nonstick skillet, heat oil on medium heat for 1 minute.  Add carrots and saute, stirring occasionally, for about 5 minutes. Stir in orange juice and 1 teaspoon orange zest.  Cover, reduce heat to low and simmer for 8 minutes, until carrots are slightly softened.  Remove from heat and keep covered.

In a large bowl, combine beef, egg white, garlic, almond meal, coriander, fresh mint, cumin, cinnamon, salt and pepper.  With hands mix well to combine and shape into 15 or more mini-meatballs.

Heat a large nonstick skillet on medium heat.  Working in batches, add meatballs and cook for 7 to 8 minutes. Turn frequently making sure to cook all sides. Meatballs are fully cooked when completely opaque in center.  Place cooked meatballs on plate with paper towel until all meatballs are cooked.

I did something really crazy...put it on spinach! Are you sensing a theme here? Go get some of that leafy green goodness in your bellies!

recipe adapted from multiply delicious

I tried to take some nicer pictures on a regular camera tonight as opposed to the good old iPhone. I think they turned out much nicer but they are also a bit more time consuming. I'll try to keep the better quality  pictures coming unless I feel really lazy.

Is anyone excited for 12.3 in the CrossFit Open? I don't know why it gets me so pumped, since I am still pretty beginner with my skills, but I just love it!  Best of luck to everyone competing. It's been so fun to see RNCF come together as one of the biggest teams in the world! I feel pretty lucky to be a part of that. Anyone have any guesses what the workout is going to be? I'm guessing box jumps and double unders...hopefully something that I can do Rx.

Love you guys to pieces and thanks for reading! It would be really super nice if you would "follow" the blog. Just click on the link on the right sidebar.

"Creamy" Crockpot Chicken and Tomato Soup

This cold, wet weather has me craving some serious comfort food. I love crock pot meals because there is usually minimal effort for maximum results. As I like to say, the juice is worth the squeeze.

This recipe is so simple it's stupid. You don't even need to thaw your chicken breasts before dumping them in the crock pot. I assembled this on Friday morning and was too un-caffinated to take pictures, but crock pot meals aren't the prettiest anyway. As always, this recipe makes a LOT! Save a couple of meals worth, and freeze the rest for nights next week that you don't want to cook. Bonus points if you freeze them in individual servings. Easy!

"Creamy" Crockpot Chicken and Tomato Soup

8 frozen skinless boneless chicken breast
2 tablespoons Italian Seasoning
1 tablespoon dried basil
2 cloves garlic, minced
1 large onion, chopped
2 14 oz. can of coconut milk (full fat), shake before opening can to avoid separation
2 14 oz. can diced tomatoes and juice
2 cups of chicken broth
1 small can of tomato paste
1/2 jar of your favorite tomato sauce
Sea Salt and pepper to taste

Put all the above ingredients into the crock-pot, cook for 9 hours on low. After 9 hours take two forks and shred the chicken, set the crock-pot on warm till ready to serve (making sure to taste it before serving to make sure there is enough salt and pepper)

Recipe adapted from Everyday Paleo

I ate mine on top of a bed of spinach, what else is new? I really try to sneak some into every meal if I can!

Don't mind the sloppy sides of the bowl, this was my second serving. I was so hungry when I got home from RNCF I scarfed down a bowl without taking any pictures. I had to have a second bowl just for the sake of the blog, right? :)

Words Worth Reading

I'm not posing any recepies this evening (the joys of leftovers) but I wanted to share an article that I saw today that really resonated with me.

A lot of my friends don't understand why I am so in love with CrossFit and eating Paleo. I could list a dozen reasons why I choose to live this way, but at the end of the day, I'm addicted because it has positively impacted my life.

Besides loosing weight, gaining muscle, and having boatloads of energy, I have noticed some pretty significant changes on the inside as well. The positive effects of this new "diet and exercise" plan have spilled over to almost every other parts of my life including friendships, relationships, work, attitude, the list goes on. I have noticed my mindset is more positive, and I am pushing myself to be better both inside and out of the box.

This article talks about the CrossFit Games and weightlifting but the advice could really be for any anything - work, relationships, life.

Take a read and let me know your thoughts in the comments! Hope you enjoyed it as much as I did.

Mental Toughness <------click