Sam's Spaghetti

I think I could probably live on spaghetti every meal for a week and be completely happy, is that weird? I grew up loving this meal, although a slightly different version. It was definitely a rare treat at my house, one that I always looked forward to. Now I can eat it all the time if I wanted and it is 100% guilt free! Actually... it's healthy! Of course this doesn't taste exactly like pasta, it's made with a squash, but it you are wanting the comfort of spaghetti with the wrap around the fork goodness, this is it! I personally like this better than with regular noodles.

Makes 4 large servings

Ingredients:

• 1 Spaghetti Squash
• 1 lb ground beef
• 2 tablespoons bacon fat or your choice of oil/fat
• 4 cloves garlic, minced
• 1 yellow onion, diced
• 1 green bell pepper, diced
• 1/2 cup sliced mushrooms
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon black pepper
• 1 15 oz can tomato sauce
• 1 6 oz can tomato paste
• 2 tablespoons coconut cream (the cream from the whole fat canned coconut milk)

Directions: 

1. Prepare the spaghetti squash by cutting it in half lengthwise, scooping out all the seeds and strands, place cut side down on a baking sheet, putting enough water in the baking sheet to cover the bottom completely and roasting in the oven on 350 degrees for 30-40 minutes or until a fork easily pierces the skin. Set aside to cool.
2. While the squash is roasting, place the ground beef in a pan and cook until browned. When finished, place in a strainer in the sink to drain the fat.
3. In a medium to large saucepan, melt the bacon fat then pour in the minced garlic and cook until fragrant, about 40 seconds.
4. Toss the onions in with the garlic and cook until translucent.
5. Throw in the bell pepper and mushrooms and cook another couple minutes.
6. Place the oregano and basil in your hand and rub your hands together over the pot to release the fragrance of the herbs. Mix everything together thoroughly.
7. Add the meat back in along with the tomato sauce and tomato paste, stirring until well combined.
8. Simmer for 30-40 minutes on medium low. If it gets too thick add in 1/4 cup water and continue simmering. 
9. About 5 minutes from being done, add in the coconut cream and stir until dissolved.
10. Scoop out the spaghetti strands from the squash with a fork into your bowl and top with a serving of spaghetti sauce.

Steak and Spinach Salad

Often, there are days that I just don't have time to think about preparing a recipe, finding all the ingredients, then actually setting out to cook. I just stare into my refrigerator and think "what is in here that I can throw together really fast before I get angry". This came from one of those moments.

So, this isn't so much a recipe as a desperate attempt to get food into my belly as quickly as possible. It turned out delicious so I figured it was worth sharing, especially since it took less than 10 minutes to cook and throw together. That's my kind of meal!

This will serve 1 but can easily be doubled or tripled.

Ingredients:

• 4-6 oz sirloin steak (or meat of choice)
• 2 cups baby spinach
• 1 mandarin orange, peeled and slices pulled apart
• 1 tablespoon pepitas (pumpkin seeds)
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra virgin olive oil

Directions:

1. Place steak in a pan and cook to your desired doneness. I personally like mine medium.
2. While the steak is cooking, toss the other ingredients together in a bowl until everything is coated with balsamic vinegar and olive oil.
3. When the steak is done, slice it into bite size pieces and toss with the salad.
4. Eat!!!

Homemade Larabars

Have you ever gotten home from a hard workout and thought to yourself, "ugh, I have to cook something and that is going to take forever and my trainer said I'm supposed to eat some carbs within 10 minutes of working out"? I know I have! I keep these around for just that reason. They are made with real food so I don't have to worry if I'm eating a bar with a bunch of extra junk in it. Also, these are so much cheaper to make yourself than to buy the ones in the store. The time it takes to make these is also less than it would take you to drive to the store. Pretty awesome huh!

(Shown here is chocolate cherry)

Here is a recipe for the base then you can add other ingredients to make whatever flavor you want.

Ingredients:

• 1 cup almonds
• 1 cup pitted dates
• 2 tablespoons coconut oil

Directions:

1. Place all ingredients in your food processor and blend until it is in tiny pieces. Almost the consistency of almond butter but still a little grainy.
2. Scoop mixture into a small bakewear dish, approx 4x6 in., and press firmly to all sides.
3. Cover and place in the refregerator for a couple hours then remove and cut into bars.

*Try changing up the nuts and using cashews, pecans, pepitas, sunflower seeds, or even a mixture of several ones.

*To make chocolate bars add 2 tablespoons unsweetened cocoa, or more to taste.

*Try adding different dried fruits such as apricots, raisins, cherries (mmm chocolate cherry would be good)

*If you are going to add raisins or cherries, blend the other ingredients until well combined, then add the raisins or cherries and pulse a few times to incorporate.

*The key is to keep the nuts to dried fruit ratio 1:1

Pumpkin Cocoa

I was sitting at my kitchen table after a long day and week of working 14+ hour days in a state of delirium and I randomly wanted some hot cocoa. Then I had a moment of brilliance... pumpkin cocoa!!! My first attempt was so thick that I could only take one sip before I poured it right back in the pan to add more water. But my final attempt was pure pumpkin chocolate decadence. Mmmmmmm! It hit the spot right on. Then I passed out on the couch and didn't wake up until 10 hours later, and only then because the alarm was screaming at me to wake up.

 

 

This recipe will make 2 servings.

Ingredients:

• 1.5 cups water
• 2 tablespoons unsweetened cocoa
• 2 tablespoons pumpkin puree
• 1/4 cup Stevia in the Raw, more or less to taste (the liquid would work as well, just taste test it to get your desired sweetness)
• 1/2 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1 teaspoon pumpkin pie spice
• 1/2 cup canned coconut milk
• pinch of salt

Directions:

1. In a small saucepan, bring the water to a boil.
2. Reduce the heat to medium low.
3. Whisk in the cocoa powder until dissolved and there are no lumps remaining.
4. Add in the pumpkin, stevia, vanilla, cinnamon, and pumpkin pie spice and whisk until smooth.
5. Add the coconut milk and salt, continue whisking until everything is incorporated.
6. Serve in a mug and don't burn your tongue like I did!

Roasted Cashew Butter

Who out there grew up eating peanut butter and eats it with a spoon right out of the jar? Me me me!!! I love the stuff! When I was told it was forbidden in the Paleo lifestyle I think my heart stopped beating. What would I eat with my bananas?? While I have learned to like almond butter, it was never a favorite of mine. It was always just okay. I feel the same way about sunbutter, it's okay but it just doesn't taste right to me. I always loved cashews but I thought they were forbidden until I started researching a little further. According to whole9.com, they are a good eating fat.

Cashews are high in phytic acid so it is best if you soak and rinse them first. They are also higher in Omega 3's and lower in Omega 6's than other nuts such as almonds, pecans, and walnuts. 

Cashew butter just might be better than peanut butter in the taste department, well at least its equal, and that says something!

Warning: This is not a low calorie food!!! It is very high in calories and deliciousness (bad combination). But as an occasional treat and to replace other nut butters this is the one you should reach for.

 

Ingredients:

• 1 lb raw cashews (I use Trader Joe’s)
• Water (enough to cover cashews in a bowl)
• 3 Tablespoons light olive oil or coconut oil (Make sure it is the light tasting olive oil or else it will change the flavor)
• 1/4 teaspoon salt

Directions:

1. Pour your cashews into a medium sized bowl and fill with water. Soak them for at least 30 minutes to 2 hours, you can also soak overnight. Strain all the water out and rinse well.
2. When you are ready to roast, heat your oven to 350 degrees F.
3. Pour the cashews onto a cookie sheet in a single layer and place in the oven
4. Cook for 10-20 minutes, depending on your oven, stirring occasionally until they are golden brown. Be careful not to burn them.
5. Take them out and let them rest until they are cool to the touch. Try not to eat them all before you make them into butter :) (Yes, I've done that)
6. Place the cashews in a food processor or blender, put the lid on, and turn it on.
7. Process until the nuts are chopped finely, about 30 seconds. They won’t turn into butter without the help of oil.
8. Drizzle 2 tablespoons of the light olive oil and salt in with the cashews and continue processing until smooth. If it doesn’t reach your desired smoothness add the other tablespoon of olive oil and continue processing until it is how you like it.
9. Place in a container and store in your refrigerator until you are ready to eat this little taste of heaven!

* I also like to make chocolate cashew butter by adding 2 tablespoons of unsweetened cocoa and stevia to taste.

Things I keep in my pantry at all times

I have been asked many times what foods I eat and what I keep in my pantry at all times. Well I finally decided that I would start writing down all the items that I refuse to run out of because they are daily staples in my diet and life. I learned my lesson when I ran out of shredded coconut while in the middle of baking cookies, which called for shredded coconut, and I forgot I had used it all. I just stared at the empty container willing more to magically appear at that moment. Tragic I know. Then I did the only logical thing to do, I went and bought a few pounds at Whole Foods. What can I say, I wanted the cookies.

First I would like to say that I like to only keep foods in my pantry and refrigerator that I can eat. I don't want to have to think about it or have a weak moment when I look in my cabinet and see chewy chips ahoy cookies because, well, I will eat them.... ahhh cookies (I found a paleo version that I like even better than the store bought stuff that I will share soon). I bet you guys didn't know I was such a dessert freak. Well I am. That's why it is a good thing I eat this way now because I would have been a hundred pounds heavier if I didn't.

I plan on keeping this list up to date with things that I may have forgotten because believe it or not, I am human :) So keep checking back. Without further ado, here is a list of my must haves:

Pantry

• Almond flour - Whole Foods baking section
• Coconut flour - Whole Foods baking section (I usually make my own)
• Baking powder - Baking section
• Baking soda - Baking section
• Arrowroot powder - Whole Foods or Fresh Market in the spice section
• Enjoy Life Chocolate Chips - Whole Foods, Fresh Market, Publix in the baking section
• Ghee - Whole Foods or Fresh Market in the baking section
• Canned wild tuna and salmon - Most grocery stores
• Canned pumpkin - Most grocery stores in the baking section with pie filling
• Unsweetened cocoa - most grocery stores in the baking section
• Coconut Aminos - Whole Foods in the ethnic section
• Coconut butter - Homemade is best or Whole Foods, Fresh Market, or online
• Dried fruits - Trader Joe's has a good selection
• Shredded coconut - Whole Foods has it in bulk
• Canned coconut milk - Trader Joe's is my favorite place for this
• Coconut oil - I buy in bulk online from Swansons but Trader Joe's, Whole Foods and Fresh Market also have it
• Curry Paste - Whole Foods, Fresh Market, Publix in the ethnic section
• Local honey - Most grocery stores and flea markets
• Mustard - Any kind that is free of sugars
• Fish Sauce - Whole Foods or Fresh Market in the ethnic section, Red Boat brand
• Nuts/seeds (Almonds, cashews, hazelnuts)
• Nut butters - Avoid peanut butter, sunbutter is allergy friendly, I personally like making my own roasted cashew butter
• Olive oil - Buy high quality
• Olives - Good for snacking, Trader Joe's has good ones
• Stevia in the Raw - Most grocery stores carry this in the baking section
• Liquid Stevia - Whole Foods has many flavors in the baking section
• Salsa - Make sure it has no added sugars
• Tomato (sauce, paste, diced) - No added sugars
• Palm shortening - Whole Foods in the baking section (the tub says vegetable shortening but the ingredients are expeller pressed palm)
• Vinegar (coconut, balsamic, apple cider)
• Tons of spices

Refrigerator/Freezer
Protein

• Chicken breasts/tenderloins
• Grass fed ground beef
• Grass fed steak
• Ground pork
• Bacon
• Sausage
• Pastured organic eggs
• Roast
• Whole roasting chicken
• Wild caught salmon
• Wild caught tuna steaks

Vegetables

• Acorn squash
• Arugula
• Asparagus
• Avocados
• Bell Peppers
• Broccoli
• Brussels Sprouts
• Buttercup Squash
• Butternut Squash
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Frozen mixed veggies
• Garlic
• Kale
• Lettuce
• Mayonnaise, homemade
• Mushrooms
• Onions
• Shallots
• Pumpkin
• Spaghetti Squash
• Spinach
• Sweet Potato
• Tomatoes
• Zucchini

Fruit

• Apples
• Bananas
• Blueberries
• Dates
• Grapefruit
• Lemons/limes
• Strawberries

Thai Curry

One of my favorite places to eat is this little Thai restaurant down the street, they have the most delicious red curry I have ever eaten!! It was a tradition to go there once a week to get my fix. That also meant I was consuming white rice, which leaves me feeling bloated afterward. I was determined to find a recipe that satisfied my craving for red curry while meeting the following stipulations: 1) quick to prepare, 2) tastes good, and 3) doesn't leave me feeling bloated afterward. While this doesn't taste exactly like the dish from my favorite place, it is still awesome! This meal takes less than 30 minutes from the time you start prepping to the time you are eating it. What more could you ask for?! To add an extra notch of awesomeness, pair it with cauliflower rice cooked in chicken broth.

The original recipe is from Everyday Paleo and it is a little bland for my taste so I played with the spices and found that the flavors of Sriracha sauce pairs nicely with this curry. A little bit goes a long way so start with a little and add more as needed. You can always add more but taking away is impossible a little more difficult :)

Ingredients:

• 1 lb meat (Pork, chicken or shrimp), cut into bite sized pieces.
• 1 lb vegetables (I made it easy on myself and bought the bag of stir fry frozen veggies but you can use fresh), if using fresh, cut until bite sized pieces
• 1 can full fat coconut milk
• 0.5 oz Thai Kitchen Curry Paste (You can get this in the Asian food section of Whole Foods or Fresh Market. I think even Publix carries it)
• Fish Sauce (Look for a brand without sugar, I use Red Boat found at Whole Foods and Fresh Market)
• Salt to taste
• Sriracha Sauce to taste (optional for spicier curry, I used about 2 tbsp for the entire recipe)

Directions:

1. Start by preheating a large pot or wok. Crank it to high and get it smoking hot. 
2. Gather all of your ingredients and have them ready on the counter to use. Some of the steps happen pretty fast. 
3. Open the can of coconut milk. DO NOT SHAKE IT! You want it to be as separated as possible. Scoop the thick cream out (should be about the top half of the can) and carefully place it in the hot pan. This step is called “cracking the coconut” and it is crucial to getting proper curry. Heat/boil/stir the coconut cream for a good 3 minutes. You want it to reduce and break. You will see a change happen where the coconut oil breaks out as the water is evaporated. At this time add your curry paste and mix well to blend it in. The hot coconut fat will do magic on the curry paste and cause the essential oils in the paste to break out.
4. Add the meat strips to the bubbling goo along with a few splashes of fish sauce and a couple pinches of salt then stir-fry until mostly cooked, about 6 minutes.
5. Depending on the size of your pan, you may need to transfer the meat out and replace with the vegetables. If you can keep both in the pan, great. With the vegetables in the pan, add the remainder of the coconut milk from the can. Add a couple squirts of Sriracha sauce if desired, mix well, then simmer another 4-5 minutes or until everything is cooked.

Adapted from www.everydaypaleo.com