Crockpot Fajita Stew

Trim excess fat from beef and cut into 2" pieces. Combine with onion and garlic in a 4-5 quart slow cooker. Mix together fajita seasoning mix (either purchased or your own homemade) and undrained tomatoes and pour over beef. Place peppers on top. Cover crockpot and cook on low for 7-9 hours until beef is tender.

The original recipe calls for flour for thickening, but I omitted and still liked it.

Ingredients:

•2-1/2 lbs. boneless beef top round steak

•1 onion, chopped

•2 cloves garlic, minced

•14 oz. can diced tomatoes, undrained

•1 oz. envelope fajita seasoning mix, or 2 Tbsp. Homemade Fajita Mix

•1 red bell pepper, cut into 1" pieces

•1 green bell pepper, cut into 1" pieces

•1/4 cup flour**

Fajita Seasoning Mix

Make your own fajita seasoning mix using this easy recipe. If you are simply going to rub the mixture on steak, chicken, pork, or seafood before grilling it, omit the cornstarch.

Ingredients:

•3 Tbsp. cornstarch

•2 Tbsp. chili powder

•1 Tbsp. salt

•1 Tbsp. paprika

•1 Tbsp. sugar

•2-1/2 tsp. crushed chicken bouillon cube

•1-1/2 tsp. onion powder

•1/2 tsp. garlic powder

•1/2 tsp cayenne pepper

•1/4 tsp. crushed red pepper flakes

•1/2 tsp. cumin

Combine all of the ingredients in a small bowl. Pour into small glass or plastic container, seal tightly and store in a cool, dry place. Makes the equivalent of 3 packets of commercial or purchased Fajita Seasoning Mix.

NOTE: When I make this I omit the corn starch and sugar. The whole point of making my own is to avoid these ingredients anyway.  Still tastes great to me!

http://busycooks.about.com/od/homemademixes/r/fajitaseasonmix.htm

Let's talk NUTS!

In the life of a “primal” eater, nuts become a snacker’s answer, bff and/or saving grace.

If you’re like me, finding roasted almonds without sugar, loads of salt, and tons of ingredients you can’t pronounce is near impossible. When I am tired of raw nuts, I roast my own. I’ve read a few articles that say roasting nuts at high temperatures destroys the good fats. You can roast nuts at lower temps for longer amounts of time…or just roast them long enough to bring out the nuts natural oils. But, I also feel that if I’m reaching for roasted nuts instead of a handful of Cheetos, then I’m not doing all that bad. Eat them raw when you can, but for that little something different, roast them, spice them up and make them something to look forward to, not just something to eat instead of that piece of candy.

~Pecans~

Spray cookie sheet with PAM olive oil spray. Place pecans on cookie sheet and lightly spray again. Bake at 350 degrees for 7 minutes. Stir and lay out flat in single layer again and bake 5 more minutes.


I also do the same thing with almonds. I buy the big bags of nuts at Sam's, roast them and put them in tupperware.


Unroasted pecans can be stored for two months at room temperature and in the refrigerator for several
months. They can be stored in the freezer for up to two years.

~Almonds~

Almonds last 4-6 months after opening in a fridge.

Omega 3 GOOD. Omega 6 Not-as-good (according to Mark Sisson).  Check out this article from Mark Sisson to learn more!

Frozen fish

I don't know about all of you, but I have struggled with cooking/baking/grilling the frozen fish that is available in the Midwest.  But I have found a sure-fire way of cooking the frozen fish I buy.

Take a nice large sheet of aluminum foil per fillet of fish.  Put a dollop of butter in the center, lay fillet on butter, and season to taste.  Fold up the sides of the foil into a top fold, making a pocket/pouch thing.  (If I remember to take a picture next time I make this, I will post it.)  Put these pouches on a cookie sheet, in a pre-heated 375 degree oven, for 15-25 minutes, depending on whether or not the fish is fully thawed or not.  Open carefully and enjoy.
Grilling is always my favorite option, for taste.  But when I am only cooking 2 fillets, I don't mess with the grill.  This is easy make, and easy to clean up!

Summer Veggies

This is almost too simple to type, but we eat it so often I had to post.

Ingredients:
Yellow squash
Zucchini
Green bell pepper
Red bell pepper
A few carrots
1/4 to 1/2 yellow onion
2 jalapenos, finely chopped.
Whatever else is in season that looks tasty...

Chop all vegetables into similarly sized pieces. Drizzle with olive oil. Add a generous amount of Seasoned Salt.  Cover with foil and bake at 350 for 40 minutes or so.
We've made these roasted in the oven, in heavy duty foil on the grill, and sauteed on the stove. 

Sweet Potatoes

I'm a HUGE fan of sweet potatoes. Here are a few ways I've enjoyed them.

Microwaved.
Stab with a fork a few times and place in the microwave for 5-8 minutes. The skin peels off easily. Add a bit of salt and pepper, and a little butter if you feel like it. This is great for post-workout when you're too tired to cook and too hungry to wait.

Baked.
Peel and slice sweet potatoes into quarters, or fries. Drizzle with olive oil. Add a bit of salt, pepper, and cumin (optional). Bake at 3:50 for 40 minutes, stirring half way.

Baked with Parmesan cheese.
Microwave whole potatoes to just soften. Let cool. Peel and slice to about a 1/2" slices, or smaller if preferred. Put a layer of potatoes in baking dish, sprinkle with melter butter, smoked paprika, a little salt, black pepper, and (light amount) shredded Parmesan cheese. Do about 3 layers, or however many potatoes you have will do. Bake uncovered at 350 degrees for 20-30 minutes, depending on how soft they got in the microwave. Every time, I reheated the leftovers of this dish, it became yummier and yummier!!


Q: Are baked sweet potatoes allowed?
A: Yes, sweet potatoes are allowed, especially in the post-workout period if you are an athlete. Sweet potatoes are different from potatoes in that they do not contain several harmful substances such as saponins and lectins, which may increase your intestinal permeability (if consumed regularly) and rev-up your immune system. But on the other hand, sweet potatoes are high glycemic index foods and should be restricted if you are struggling with overweight, at least until your body weight normalizes.(http://thepaleodiet.blogspot.com/2010/01/paleo-diet-q-6-january-2010.html)

Mexican Stew

Mexican stew

This is more of a soup, than stew, for the mere fact, that we aren’t coating the meat in flour, or any other thickening agents….but nonetheless – a very hearty and tasty one pot meal.  I enjoy one pot meals as a change from a meat and vegetable every night.

1.    1-2 lbs. Grass fed beef, lamb or venison – cut into small cubes.  I have used all 3 of these meats for this one pot dish, and none of them failed in their deliciousness.

2.   Tomatoes – either stewed and diced yourself or store bought, but you need 2-4 cups.

3.   1 whole onion – white or yellow

4.   1 jalapeño  (if desired)  I use Poblano…better flavor – less heat

5.   4 large cloves of garlic sliced, diced or minced – however you like it.

6.   1-2 cups of cooking liquid – water or stock or both.

7.   Kosher Salt, black pepper, chipotle powder, cumin, 2 bay leaves and fresh thyme

I prefer a cast iron skillet, but any skillet will work.  Heat the pan over a medium high heat with some animal fat (bacon grease is my fave, or drippings from any cooked meat).  Brown the stew meat in small portions to get a good sear on the meat.  After all meat has been removed, deglaze the pan with liquid of your choice, I like a hearty red wine (takes less than ½ cup).  Add this now fortified liquid and the meat to a crockpot, set on a high setting (low if left for more than 3 hours).  Add cooking liquid, tomatoes, pepper, onion, garlic and seasonings.  Put the lid on and leave alone for 2 hours.  After 2 hours the meat should be tender.  This can be cooked on a low heat all day while at work also, just make sure you have ample liquid.

This is one of my comfort foods….I eat this when I am needing something comforting, flavorful and aromatic

Hobo Dinner

Hobo Dinner – tried and true….yummy

lean ground beef- grass fed/organic if possible

sweet potatoes, peeled and cut into strips or cubes

4 large carrots, peeled and sliced lengthwise

1 onion, peeled and sliced into rings

salt to taste

ground black pepper to taste

garlic salt to taste – or garlic powder

(Sometimes I use seasoned salt).

Directions

1. Preheat oven to 400 degrees.

2. Shape the ground beef into patties and place on individual pieces of heavy duty aluminum foil.

3. Layer the vegetables on top of the beef patties, starting with the potatoes, then carrots and finally onion rings. Season with salt, pepper and garlic salt to taste.

3. Wrap up aluminum foil packets and seal edges. Place on baking sheet. Bake in preheated oven for 1 hour, or to desired doneness.

Originally a campfire meal.  Can also be done on the grill.

Salad Dressing

Salad Dressings

I can’t eat a “dry” salad.  I am just not there yet.  And yet, looking for dressings at the store was just depressing….with all the additives and HFCS.  So, I took a tip from Rachel Ray, who said on one of her shows…. “salad dressings are nothing but some things that sound good to you at the moment, thrown together, and mixed up, sometimes they are good and sometimes not.”  I now live by this statement when it comes to dressings and marinades.  But this is a recipe for my most used dressing and one my family loves.

¼ cup of balsamic vinegar – a rich dark one

¼ cup of water or grape seed oil (if I have it)

¾ - 1 cup of olive oil….sometimes I use extra virgin – it depends on the meal or salad

And a spattering of seasonings – mostly garlic granules, kosher salt, pepper, parsley, oregano and a pinch of crushed red pepper flakes. 

I currently use a shaker meant for protein shakes, and it works fine to shake all this up together.  Letting it sit for a bit and letting the oils absorb the spices, leads to a more flavorful dressing. 

~*~*~*~

Here is another to try!

Balsamic Vinaigrette Dressing

Mix all this stuff together and shake well.

1 ¼ Cup Extra Virgin Olive Oil
¼ Cup Balsamic Vinegar
¼ Cup Red Wine Vinegar
1 Tablespoon Chopped Garlic
1 Tablespoon Crushed Red Pepper (lighten up if you don’t want a kick)
2 Teaspoons Coarse Ground Black Pepper
1 Teaspoons Salt
2 Teaspoons Garlic Salt
½ Teaspoon Ground Mustard
1 Teaspoon Parsley

Jennifer's Spaghetti Sauce

2 lbs. lean hamburger meat
2 lbs. sausage
Brown, drain, and rinse

Add 3 T. olive oil, chopped onion, 9 cloves garlic (chopped). Sauté until
onions are clear.

Add:
2 - 28 oz. cans tomato puree
2 - 28 oz. cans tomato sauce
4 tsp. dried oregeno
4 tsp. dried basil
salt and pepper to taste.

Simmer 1-2 hours.

Serve with "zucchini" noodles, sautéed until crisp-tender - or with baked spaghetti squash - or with Paleo Meatballs (I did not use meat in the sauce when I used it on the meatballs). Makes enough to freeze half for later!

Paleo Meatballs

Ingredients:

2 lb Ground Beef Round 85/15
4 Garlic Cloves
1/2 cup Onion
2 Organic Cage Free Fresh Brown Eggs
1 Tbsp Ground Cumin
1 tsp Ground Black Pepper
1 tsp Seasoned Salt
1 tsp Red Pepper, Crushed
1 Tbsp Garlic Powder

Instructions:
1. Set oven to 350 degrees.
2. Beat eggs first, then add garlic (finely chopped), onion (finely chopped) and spices and mix.
3. Take ground beef and place in a bowl with ingredients.
4. Using your hands, form ingredients together. Make meatballs that easily fit in your hands and place on baking sheet.
5. Bake meatballs for 20-30 minutes or until cooked thoroughly.

I found that if I brown them in a skillet for a few minutes they hold together better on the baking sheet, but it’s not necessary.  About half way through turn them a bit on the baking sheet to avoid glob-like meatballs. 

I made these ahead of time and threw them in the freezer, then served them with Jennifer’s Spaghetti Sauce. When I make a large batch and freeze, I pull them from the oven a few minutes early since they will be re-cooked slightly when served.

From  http://www.livestrong.com/recipes/paleo-meatballs/

Brice's Paleo Pancakes

Brice’s Paleo Pancakes:

INGREDIENTS: 6 eggs, 2 bananas, ½ can coconut milk, 1-2 cups almond flour, blueberries, pecans

Blend eggs, bananas, coconut milk, pecans and almond flour together and pour on the griddle/pan

Put blueberries (or any berry) and pecans on the batter

Cook on both sides and enjoy.  If you make extra you can throw them in the fridge for a good snack.

*Almond flour can be tricky to find.  If you do not have a “health store” around order it off the internet.  Substituting/Adding protein powder in for almond flour is also an option.

(We have not tried this recipe, but thanks to Brice we will be)

Egg Bake by Brice

Egg Bake

Ingredients: sausage (JC Potter), jalapenos, onions, bell peppers, spinach, mushrooms, tomatoes, eggs, cheese

1-cook sausage by itself
2-use the same pan and cook vegetables with olive oil
3-mix 1 and 2 + eggs and a LITTLE cheese. Throw some spinach in there if you'd like
4-bake for 35 min on 400. check periodically because how deep your pan is will make a difference

I have found that 1lb of sausage and 24 is about the right ratio

Eat a piece for breakfast with some avocado!

Recipe provided by Brice

Veggie Cakes

Veggie Cakes

     We took the hard undesirable stem part of the broccoli and shredded it, then took carrots and shredded those, threw in some shredded zucchini, turnips (if you like those), onion, and bell peppers.  Add roasted cumin, garlic, paprika, salt and pepper and 1 beaten egg to every cup of shredded veggies.  Mix well and cook in just a little bit of bacon grease (or olive oil, we prefer bacon grease), until brown on each side.  Blot on paper towel if necessary then serve nice and hot right out of the pan.  We have made a meal of these but they are great next to a meat.

Heck yes, we have even eaten them for breakfast. 

A picture is forthcoming, if we can possibly get one before they are devoured.

Fresh Salsa Mix

Fresh Salsa Mix

(not just for chips anymore)

I use this raw pepper and onion salsa to top steak, chicken, some fish, and eggs.  It’s tasty and versatile.

1.       Green Bell Pepper

2.       Yellow Bell Pepper

3.       Red Bell Pepper

4.       White or red onion

5.       2 cloves of garlic

6.       Parsley and/or Cilantro and Dill – to taste

7.       The juice of half a lime

8.       White wine (I prefer wine) or white wine vinegar – 2 or 3 tablespoons

9.       Crushed Red pepper flakes – to taste

10.   Salt and Pepper – to taste

Dice all veggies to your desired size.  Add the rest of the ingredients and mix thoroughly.  This is better after it sets for several hours.  The flavors have time to marry.  Some like a dash or two of hot sauce, but I don’t feel it needs it.

Homemade Lara Bars

For the website containing the list of recipes, photos, and instructions, click here Homemade Lara Bars.

Our Take:

For cranberry Lara Bars use equal parts dried cranberries, dried dates, and almonds with a bit of cinnamon. I’ve made the bars with tiny pieces and also with big chunks. I prefer the big chunks. 

Throw the nuts in the food processor and then set them aside. Blend the fruit in the processor. Sometimes you can only find the chopped dates, not the whole dates.  That is fine, just try to avoid sugar-coated dates. Throw fruit mixture into a bowl, add nuts leaving some set aside that can be added later if needed. The smaller the nuts, the more powder-like they become and the drier the lara bars will be. So if you add too much, you’ll be looking for more cranberries to keep them together.

Mix with your hands or a big wooden spoon then dump into cupcake tins. I’ve tried to press them out in wax paper to make pretty bars...but that’s too much work. Pack the mixture down. Place in the fridge or freezer for a while. They pop out easily and can be thrown in plastic bags in the fridge or freezer for keeping.