Paleo Chili

This one is also from Melynda!


Note: I took 2 paleo chilli recipes & combined them. Also, this seems to me more like meat soup, but this is coming from a person who usually has 3 bean & veggie chilli w/cheese & crackers. HA!

2 lbs lean ground beef or ground buffalo meat
1 cup chopped onion
1 bell pepper chopped
3 cloves garlic (I used more, I love garlic)
2 tbsp olive oil (I didn't really do this part, other recipe call for 2 tbsp fat, ick!)
2 cups canned chopped tomatoes juice in (I used Organic Muir Glen, no salt added, but after making it, I think you could use real tomatoes just boil them a little & use natural tomato juice)
Fresh ground pepper to taste (love pepper)
4 tbsp chilli powder (or if you like me, more chilli powder)
1 tsp dry oregano
1 tsp ground cumin (again, I added more)
1 tsp salt (<---see nicole!!! :) I used ground sea salt)
1 cup water (I used less, I like my chilli thick)

Cook ground meat w/chopped onions, bell pepper, garlic & oil (if you used) in big pot or dutch oven. Then add tomatoes, chilli powder, oregano, cumin & salt. Add water, then simmer the mixture for at least 2 hours until the meat is very tender & the tomatoes pretty much cook into the sauce. 4 hours is not too much, but check to make sure it does not dry out, add water if it does.

Nut & Berry Muffins

This recipe came all they way from Teresa's sister in Seattle. She is doing the challenge all by herself and has been so nice as to send me some recipes she has tried. Sorry there are no pictures, but they sound simple and delicious. Thanks Melynda!

1 1/4 cup Nut Flour (I used almond flour, but you can use walnut, sunflower, etc.)

2 eggs (I used cage-free Omega-3 enhanced eggs)
1 banana
1/8 cup coconut oil
Handfull of berries - (I used small handfull of blueberries & shredded just over 1/2 of an apple w/my cheese shredder that is now feeling lonely, HA!)

Put everything in a food processor or blender, but add fruit just before pouring into greased muffin tins. Bake at 350 for 12-15 minutes. I had to bake for like 17-20 minutes. Really grease those pans more than usual cuz mine tended to stick a little, but maybe it's just me. Also, these don't rise, barely at all, like regular muffin mix so go ahead & fill muffin spot more than 1/2 full like you normally would.

EXPERIMENTS IN THE KITCH...

 You know when it's time to take a trip to Mo Town when you keep opening your fridge hoping that somehow it has done some magic that turns empty shelves into a Whole Foods Market. Well, we do not have enough saved up for one of those yet, so we made the trip to Montrose to get the goods. 


This got my creative side in the kitchen going and so, I decided to make some cookies. Trying to stick to Paleo-like guidelines, with the exception of oats (debatably gluten-free), I managed to make a cookie that I thought would turn out well. The dough had the consistency of regular cookies, they formed wheat-like balls on the cookie sheet and I assumed that when I opened the oven 10-12 minutes later, they would taste just like the ones back in the day. This would not be the case. Although the taste was decent and edible, if you were not standing over the sink or a hungry dog, at least half of the cookie was lost. 

Moral of the story, get in your kitchen with some ingredients you have never thought existed, let alone, would stock in your kitchen. I know dessert is hard and coming from a past-pastry chef in training, this is one food group I don't want to let go, just modify a bit.

My new ingredient: Coconut flour: because it is high in protein, fiber, flavorful, totally paleo and yet, has a thickening quality. The more I learn about it, the more I know how to use it in my cooking. 

Well, at least ice climbing was a success today!

More to come on experiments in the kitch...

WEEKLY PALEO TALK IDEAS

In the coming weeks, I will be holding weekly talks regarding Paleo health, including current topics in wellness and disease. These talks are going to be in lecture form and will go in depth on a specific topic each week. I have a brief list of lectures to cover, but would love more ideas, as all of you are my students. 

The talks will be held at the CrossFit gym. The days are TBD. Most likely, when a day is chosen, there will be a morning lecture and an evening one, depending on response. Please let me know what days you think would work best. 

These talks are open to everyone and if you are not already a Paleo Challenger, it will be donation-based. Here is a list of ideas I have to present so far!

1. Pre, during, post workout eating

2. Insulin resistance and disease

3. Creativity and Food. Recipes and ideas for making eating simple and delicious.

4. Sleep and Recovery. The other pieces to longevity.

5. Fats and Cholesterol. 
**I have more science-style lecture ideas, but want to get the general idea across so that I don't lose anyone's attention. 

I would love some feedback on these topics, what day of the week works best to attend, etc. Shoot me an email or call to discuss. If you cannot attend a lecture, that is ok, I will have some outlined notes for folks to educate themselves with. 

ATTENTION PARENTS.

Since I do not have kids, I have been struggling with how to give good advice and guidance to my Paleo Challengers who do. So, I got in touch with a CrossFit mom, who instructs, as well as keeps a website to help all of those parents make cooking for themselves and their kids simple. Her name is Sarah and she has been so kind to let me use her site as a link for all of you who are curious how to get the whole family on board.

Enjoy!

http://everydaypaleo.com

I will make this a permanent link on the blog.

The FINAL LIST

If you had a before photo taken, completed the 2 workouts and are not on this list and would like to be, please email or call me. If you have not paid or taken a before photo and you are on this list, please do so Friday, unless I have already worked something out with you.
1. Teri Savelli
2. Patti Childers
3. Kris Perpar
4. Tersea Brachle
5. Andrew Brachle
6. Mike Thurk
7. Katie Krowel
8. Cathy Durham
9. Mark Neyens
10. Sarah H.
11. Joe Lawton
12. Joanna
13. Tanya Paliani
14. Diana Murray
15. Daniel Murray

 If you are on the fence and need a little push in the right direction, please just commit so that you can utilize support of the other 15 challengers.  It is only 8 weeks!!

See you on the roller coaster that will be the next couple of weeks. Thanks for being so receptive to this new way of eating. I hope everyone stays optimistic.

WHO IS IN SO FAR

After today's paleo talk, here is a list of who has committed.
1. Kris Perpar
2. Patti Childers
3. Terri Savelli
4. Mike Thurk
5. Andrew Brachle
6. Tersea Brachle
7. Nicole Nugent


WHO IS READY TO GET ON THE LIST? DEADLINE TO SIGN UP IS WEDNESDAY. DON'T MISS OUT!!!

Call me anytime with questions!!!

COST: $40
$20 goes to the cash pot for best male and female transformation. You could be the winner. Get on it. What are you waiting for?

PALEO CHALLENGE RECAP

Thanks to all of you who came to Saturday's information session. I feel like these next 8 weeks are going to be a bonding experience for all of us. Here is a recap a few things I touched on.

RULES OF CHALLENGE: (these are how the best male and female winner will be chosen)

1. The beginning 2 workout times vs. the end 2 workout times. Please work as hard as you can both, in the first workout as you will at the last. Essentially, will judge your improvements in CrossFit.

2. Before and after photos. These are for your own eyes. It is great way to see the changes happening. You will be surprised at what you see.

3. Food logs. These will be due each Monday and are not meant to be tedious. This just gives me an idea of where to target issues that may arise. Also, no need to be very quantitative with this, just the foods you ate, everything, even the if you had a handful of something. We may only do this the first couple of weeks, but it can also be used as a tool for meal ideas and to keep you from grazing, etc.

4. Attendance. This is a big one because it will only give you better odds of winning some money.

5. Attitude. Showing up, working hard, accomplishing goals, cheering others on.

These are pretty simple to follow and if you have any issues or problems, please call or email me.

Also, we went over the FOOD MATRIX and many people are new to exploring spices and vegetables. I will do my best to keep recipes I make on the blog for all of you and would love to have your recipes too! Stay tuned for ways we can all share recipes. Any ideas?

Good HERBS| SPICES:

Cayenne

Cumin

Chipotle

Rosemary (fresher the better)

Basil (buy fresh!)

When in doubt, add more garlic!!!

* one note on spices, some blended spices have anti-caking ingredients and may contain gluten. Try and keep your spice cupboard as pure and tasty as possible.

Finally, we talked briefly about Paleo pot luck dinners. This could be the way we all share our experiences in the kitchen. I would love to hear feedback on what nights people would be into it. Saturday nights, 2 times a month?

I am so pumped to see everyone get psyched and find energy and get stronger. Until then, here are a couple pictures from the Ice Festival this weekend. Enjoy!

The upper bridge

Andres  Marin

Thurk and Steve House (one of the best)

DON'T BE A SHRIMP

This is just a reminder to those who are curious about the CrossFit Paleo Challenge. It will be THIS SATURDAY @ 10AM at CrossFit Telluride. It is free to listen. So, bring your bread, dairy, sugar and salt addictions! Be there or be a shrimp!

Flyers are at the gym to remind you too! Remember, if you do it now, you will have way more support through the beginning stage!

SECRET MOTIVATOR HERE...CONSULTATIONS AND GUIDANCE STARTING NOW!

I KNOW HOW HARD IT CAN BE TO SELF-MOTIVATE. AND YOU ARE THINKING, " WELL THAT IT NOT TRUE, I MOTIVATE ALL THE TIME!" BUT, WHAT HAPPENS WHEN YOU ARE EASILY SWAYED INTO SOMETHING WITH THE DROP OF A HAT? FOR EXAMPLE, YOU ARE PLANNING ON CUTTING OUT SWEETS AND BEFORE YOU KNOW IT, YOUR COWORKER COMES IN WITH A PLATE OF YOUR FAVORITE COOKIES. YOU SAY, "I WILL JUST HAVE ONE, IT WOULD BE RUDE NOT TO." AND LATER YOU REALIZE YOU ATE 3 OR 4, AND JUST LIKE THAT HAVE BEEN SWAYED. PEER PRESSURE IS A BITCH, RIGHT? PARDON MY FRENCH.

THAT SAID, I AM HERE AS YOUR SECRET MOTIVATOR TO GIVE YOU THE WILLPOWER TO KICK THAT PEER PRESSURE IN THE BEHIND. HOW, YOU ASK? I AM OFFERING CONSULTATIONS AND GUIDANCE TO ASSESS GOALS, ISSUES, EATING HABITS, HISTORY OF DISEASE AND ACTIVITY LEVELS TO HELP POTENTIAL CLIENTS ACHIEVE LONGEVITY AND WELL-BEING IN ALL AREAS OF LIFE.

IF THIS SOUNDS LIKE SOMETHING YOU NEED OR WANT TO INQUIRE ON, PLEASE EMAIL ME AT hunt.gather.nourish@gmail.com TO GET STARTED. EACH CLIENT IS GIVEN SPECIFIC GUIDANCE WITH REGARDS TO THE ABOVE ASSESSMENTS. THIS IS A UNIQUE WAY TO KEEP PEOPLE COMPLIANT AND MAKE EATING WITHIN THE PALEO GUIDELINES SECOND NATURE.

UNLIKE EVERY GIMIC WEIGHT LOSS, WELL-BEING, LONGEVITY TACTIC OUT THERE, THIS IS A CHANGE FOR LIFE, NOT FOR THE NEXT MONTH. CONSIDER YOUR PASSION FOR HEALTH AND WELLNESS BEFORE YOU JUMP IN. THIS IS NOT FOR EVERYONE, EXCUSES DON'T WORK HERE. IF YOU HAVE IT IN YOU, AND I KNOW YOU DO, FIND IT AND COMMIT.

ASK YOURSELF, "ARE YOU WORTH IT?"

1st DINNER OF THE YEAR

WHAT'S ON THE PLATE:

 BALSAMIC BAKED CHICKEN & SHALLOTS| GARLIC MASHED POTATOES & CAULIFLOWER| CABBAGE SALAD| QUINOA TART WITH PEACH PRESERVES, ALMONDS & CURRANTS
SERVES 3-4

THE MEAT:

1 PACKAGE OR 3 TO 4 CHICKEN BREASTS

3 LARGE SHALLOTS (USE YELLOW ONION FOR SUB),PEELED & SLICED

1/3 CUP BALSAMIC VINEGAR

1/4 CUP EXTRA VIRGIN OLIVE OIL

1/2 CUP WATER

1/4 CUP SOY SAUCE (BRAGGS IS BEST)

1/2-1 CUP VEGETABLE BROTH (DEPENDING ON HOW MUCH JUICE YOU WANT LEFTOVER)

3 CLOVES GARLIC, MINCED

2 SPRIGS ROSEMARY

2 TBSP HONEY

1. PLACE SHALLOTS IN BAKING DISH.

2. LAY CHICKEN IN CENTER OF DISH

3. MIX BALSAMIC, OIL, GARLIC, WATER, SOY SAUCE, HONEY & VEGETABLE BROTH IN A BOWL

4. POUR OVER CHICKEN & SHALLOTS

5. TOP WITH ROSEMARY SPRIGS (LEAVE WHOLE)

BAKE AT 450 DEGREES F FOR 25 MINUTES OR UNTIL CHICKEN IS DONE.

WHILE THE CHICKEN IS BAKING TAKE: 

3 RED POTATOES

1 HEAD CAULIFLOWER

3 CLOVES GARLIC

1 TBSP OLIVE OIL

1. 3 RED POTATOES AND SLICE THEM & PLACE IN A LARGE COLD POT  OF WATER. BOIL FOR 10-15 MINUTES OR UNTIL MASH WORTHY.

2.COARSELY CHOP A HEAD OF CAULIFLOWER AND ADD TO POTATOES 10 MINUTES AFTER POTATOES GO IN.

3. DRAIN WATER RESERVING A CUP OR 2 FOR PUREE.

4. USING A PROCESSOR, BLEND THE POTATOES AND CAULIFLOWER WITH 3 CLOVES GARLIC UNTIL CHUNKY. TOSS WITH A TBSP OLIVE OIL AND LET WARM IN SAME POT.

FINALLY CABBAGE SALAD:

1/2 HEAD CABBAGE. (YOU CAN DO ALL GREEN OR HALF AND HALF PURPLE)

1/4 CUP APPLE CIDER VINEGAR

2 TBSP OLIVE OIL

1 TSP HONEY

1/4 CUP CHOPPED CILANTRO

1/4 CUP TOASTED CHOPPED ALMONDS

1 TBSP FRESH CHOPPED GINGER

HANDFUL OR RAISINS OR CURRANTS (OPTIONAL)

1. SLICE CABBAGE FOR SALAD EATING (THIN)

2. MIX VINEGAR, HONEY, OIL CILANTRO AND GINGER IN BOWL

3. TOSS INTO SALAD

4. TOP WITH SLICED ALMONDS AND OPTIONAL HANDFUL OF RAISINS OR CURRANTS.

AND DESSERT: CAN BE MADE WELL AHEAD OF TIME

1 CUP QUINOA

1 JAR PEACH PRESERVES OR THE FRUIT OF YOUR LIKING (MAKE SURE IT IS ONLY FRUIT JUICE SWEETENED, FRESH AS POSSIBLE)

1/2 CUP CHOPPED TOASTED NUTS (WE USED ALMONDS, BUT WALNUTS OR PECANS WORK TOO)

1/2 CUP DRIED CURRANTS OR RAISINS

CINNAMON FOR DUSTING

1. COOK QUINOA ACCORDING TO DIRECTIONS.

2. PRESS QUINOA INTO BOTTOM OF GREASED SPRINGFORM PAN

3. CHILL FOR 45-1 HR

4. TAKE SPRINGFORM OFF AND SPRED WITH PRESERVES

5. PRESS ALMOND AND CURRANTS INTO THE TOP

6. DUST WIH CINNAMON AND SERVE.

I NOTICED THIS IS CRUMBLY BECAUSE IT IS QUINOA AND IT DOES NOT HAVE FAT IN IT. WE STILL LOVED IT AS A GREAT ALTERNATIVE AND FUN WAY TO ENJOY SOME DESSERT.