Baked Lemon-Rosemary Chicken

This one didn't turn out 100%, I did not use enough seasonings (still getting the hang of it) and I used a bit too much rosemary. So, I will give you the ingredients and the cook-time, as well as some pictures because it did LOOK yummy, and then once day I will tweak it and re-post.

I have a plan for next time to use chicken breasts with the skin on, and stuff the ingredients under the skin with some grassfed butter. This I think will give it that je ne sais quoi that I am looking for!

What you will need:

1 chicken breast per person
Fresh rosemary
2 lemons
One medium sweet onion
Olive oil
Salt
Pepper
Ginger (fresh would be best, I used powdered and not enough of it)
Garlic

Preheat oven to 350 degrees.

Rinse chicken breasts and pat dry. Place bottom-up in a glass casserole dish. Drizzle with olive oil, a coat liberally with salt, pepper, garlic, and ginger. Squeeze juice of 1/2 lemon onto them and flip over. Repeat with top side. I layered on this slices of lemon, but am wondering if just mixing some zest in with the juice and olive oil wouldn't have been better? Things to work on for the next time =)

Sprinkle with a couple sprigs of fresh rosemary. Don't over-do it!

Lastly, layer the onions over the top, drizzle with olive oil, juice of 1/2 lemon, salt and pepper.

Bake at 350 for 30-45 minutes, or until cooked through. I covered mine with tin foil for the first 30 minutes, then removed it for the last 10. I think next time I will split the time more evenly so it has more time to brown (and I will baste the skin with butter to give it a nice crackle).

Serve it alongside the dish of your choice! I think it would go swimmingly with some smashed cauliflower or some roasted asparagus with sea salt and pepper. Something simple! I served it with my caramelized sprouts:

All in all I was pleased with the dish. The chicken was perfectly cooked, it just needed a little more flavour. The flavours were good, but not prominent enough. Ah well, next time will be better!

Caramelized Brussel Sprouts, Mushrooms, and Cherry Tomatoes

...or are these grape tomatoes? I get so confused. Little ones, go for the little ones ;-)

I had a grip of sprouts that I needed to use up, and needed to come up with a side dish that would go with my chicken that was baking in the oven. It also needed to be something that my husband would eat, because he is not a fan of sprouts, so I was under the gun for sure!

So, with giant all-clad pan in hand I set out to conquer his aversion, and I think I did a pretty good job because he ate it right up!

I do need to note here though that I was out of EVCO so I used EVOO, which I know isn't totally on the lev, but it was what I had.

What you need:

1/2 lb brussel sprouts, quartered
1 container tomatoes
1 cup sliced mushrooms
Salt
Pepper
Garlic (I used powder, real garlic would have been better!)
EVCO or EVOO*

*I added oil bit by bit throughout the process to aid in caramelization of all ingredients.

Place quartered sprouts into pan and coat liberally with oil of your choice, with heat on medium. Stir to coat them evenly, then place lid onto pan and ignore for a few minutes. Every now and then go check them, give them a quick stir and re-cover.

Once the sprouts begin to brown and the leaves begin to soften and turn bright green, add in your mushrooms. Once again, stir to coat evenly, then cover the pan and ignore for a bit, stirring occasionally.

Once the mushrooms have softened and started to brown, throw in your tomatoes and stir around to mix thoroughly. Allow them to cook for a few minutes, stirring occasionally.

Here is what it should look like:

I may have stolen a quick nibble of a sprout at this point.

Once everything is in the pan and well cooked, that's when I like to season it. Liberally douse it with fresh sea salt, fresh cracked pepper, and garlic. Stir to coat evenly.

You will notice the yummy brown bits of caramelized goodness have stuck to the bottom of the pan. This is where all the flavour it, so lets not waste it! To finish, add in a couple tablespoons of balsamic vinegar and while you stir it in, scrape the bottom of the pan to loosen up those bits. Once it has heated up again (about 1 to 1 1/2 minutes), remove from heat. 

Place into a cute Williams-Sonoma bowl and take a couple gratuitous pictures:

Take two pictures because you know they will both turn out crappy since your phone camera isn't super awesome!

Also, take a few bites because between the look and the smell, you won't be able to resist a nibble =)

I paired this with chicken, but I think I would have liked it better with a tasty steak. It has a nicely rich flavour thanks to the caramelization.

Good morning to meeeeeee.....

Coconut milk latte? Why yes, I do believe I will thank you...

Tantalizing Winter Libations - even Whole 30 approved!

My darling husband and I are currently house/dog/cat sitting for some friends, who just so happen to have a very nice espresso machine. Those who know me personally know of my love for all things coffee related! It's true - my latte love knows no bounds! However, since going Paleo I am limited to what I can make at home, as few coffee shops (if any) carry alternative milks other than soy.*

Anywhoodles, I have dearly missed my occasional cafe au lait, and I haven't yet been brave enough to bring my OWN milk and ask them to steam it for me.

Thus, with an espresso machine and time on my hands, I came up with two drinks in which I blend my favourite things - coffee, coconut milk, pumpkin.

Pumpkin Surprise Steamer:
1/2 can coconut milk (I use Goya)
2 tbsp pumpkin puree
cinnamon
nutmeg
splash of organic all natural almond extract

Place pumpkin puree in the bottom of a steaming/frothing pitcher. Sprinkle in cinnamon and nutmeg to your taste. Splash of almond extract (I used ~1/2 lidful). Pour coconut milk over the top.  Turn on steamer arm and submerge it into the liquid. Gently lower the pitcher until the steamer arm just breaks the surface of the liquid - it will make a sucking noise. If it makes a splattering/spewing noise, re-submerge and then try again. Take your time, do it slowly! This is how you create foam. Once you have created a bit of foam, re-submerge the steamer arm and bring the liquid up to 140 - 150 degrees. I opt for 140 because I want to drink it RIGHT NOW.

If you want it to look like a super professional steamer/latte, hold a spoon to the lip of the pitcher as you pour the mixture into a mug. This will keep the foam in the container, and then you can spoon or shake it  onto the top.

You could wait and sprinkle the cinnamon and nutmeg onto the foam instead of mixing it in! I just like it in my drink like a pumpkin pie. The almond adds a unique and wonderful flavour to the mixture, but you could use vanilla, peppermint, cinnamon... whatever your fave may be!

Real Pumpkin Spice Latte:
1 1/2 tbsp pumpkin puree
1/3 can coconut milk
cinnamon and nutmeg to taste
(if you are not Whole 30 and want some sweetness, add 1 tsp raw organic honey, or 1/2 tsp organic natural maple syrup)
1 shot espresso or 1 oz strongly brewed coffee

Pull or pour coffee/espresso into standard sized coffee mug. Follow steaming/foaming/pouring directions as listed above. Et voila, real pumpkin latte! And SO tasty! Much better than anythign Charbux could come up with =)

Now I just need to work on my gingerbread latte recipe....

(Boy, I need to start taking pictures!)

*note: Crossroads Cafe in Gladstone, OR has almond milk http://crossroadscoffeecafe.com/. Added bonus, my dad sometimes plays live music there, as do many other bands, so stop on by some weekend and partake!

It's time for a fresh start.

This is the caption on the picture I use on my Facebook page, and it holds true!


So, I was linked to this great post regarding the history of the "Heart Attack/Diabetes Pyramid" so coined by the author. It discusses the carbohydrate-heavy diet that is recommended by most government health officials, and that these carbohydrates come more in the form of grains and breads than they do from vegetables and fruits. It talks about how heart disease, diabetes, etc has become more rampant in spite of (or due to) these recommended percentages.


http://paleo-boostyourfitness.blogspot.com/2012/01/wake-up-world-history-of-heart.html

"Not only are we advised to eat more easy energy than we need, they are more often than not “empty” carbohydrates. Whole grains contain antinutrients such as phytic acid, meaning we don't absorb their nutrients. In fact our bodies cannibalise minerals in an effort to catch and expel the antinutrients. So eating grain products only causes raised blood sugar, well-filled glycogen stores, calcium and magnesium deficiencies, and fat deposits."

What I am really interested in is this: since when are carbohydrates only present in breads, rice, etc? When I tell people that I follow the Paleo lifestyle, they say, "Oh, low-carb like Atkins." My reply to them is that I don't consider this a low-carb diet. Vegetables and fruits contain carbohydrates, and I eat plenty of those, so how is it low-carb exactly? Perhaps you mean to say, "Protein-rich" instead?


Certainly it is low-bread and low-cookie, and even low-fake-foods. (You can replace low with NO in those, by the way, 'cuz that's really how I roll).


Not only do whole grains inhibit absorption, they also cause spikes in your blood sugar and throw off your insulin levels. This is a well-known fact! People KNOW that grain-based carbohydrates distort your blood sugar levels, which is why they tell diabetics to limit their consumption.... and yet now there are all these cookbooks all over the place telling diabetics that they CAN have their favourite pastas, pizzas, etc. WHY?? You KNOW that these things are bad - nay, dangerous - for diabetics, and yet you continue to support them being consumed? You might as well tell them to mainline some table sugar, it'd get the job done quicker. *insert major eyeroll here* (ow, I think I just sprained my eye rolling muscles...)


Here are my thoughts as I posted them to Facebook after having read the article above:



Whole grains are not your friend, they are your enemy. They inhibit your body's ability to absorb the nutrients that it needs to survive. Then you are left feeling unsatisfied and hungry again because your body is in need of these nutrients, thus leaving you searching for something to eat - likely another item filled with "whole grain goodness." 


Wash, rinse, repeat! You're always hungry, you are following a high whole grain, low fat diet and still feeling lethargic, bloated, and not losing those last nagging 5 or 10 lbs (or you are gaining weight!). Why isn't it working, you say! 


The definition of madness is doing the same thing over and over but expecting a different result. IT'S TIME FOR A CHANGEUP! I'm not saying that Paleo/Primal is right for you, but I AM saying that what you are currently doing is NOT right for you. 


If you aren't seeing what you need to see and feeling how you want to feel, wake up and change something about your diet. Get rid of that one thing that you feel like you absolutely CAN'T give up - processed sugars, bread products, candy bars, whatever! When you feel like you can't live without it, that's a sure sign that there is something wrong. Addiction has nothing to do with illicit drugs or alcohol, it is simply not being able to go without something. 


Feel like you simply can't go a day without bread? Sounds like it is time to give up that loaf and find something else to put in its place. 


The only way you will see a change is if YOU MAKE THOSE CHANGES YOURSELF. They will not happen without YOUR dedication!

I haven't named these yet...

...but I am totally open to suggestions. Breakfast Brulee? Effervescent Eggsplosion of Awesome? The sky is the limit! But let me tell you. These really ARE awesome.

Best part? Totally Whole 30 approved! And easily tweaked to keep them Paleo/Primal friendly and give them a bit sweeter kick. But if you're like me, a person who doesn't require things to be sweet in order to enjoy them, then you will be in heaven!

I apologize ahead of time for the lack of good pictures. I don't have my camera out and ready to go, so I opted for my phone. I don't have any experience with food pictures, so hopefully I'll get the hang of it as time goes on!

Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:

1 - 1 1/2 banana
6 eggs
2 tbsp coconut cream (skimmed off the top of a can of coconut milk)
1 1/2 tsp cinnamon (or to taste)
1/2 tsp nutmeg (or to taste)
sea salt
[your fave topping - I used blueberries and strawberries because I had them]

Preheat oven to 350 degrees. Place 6 oven safe pyrex ramekins in a dish (I used two pie pans because that's all I had, but you could use one big casserole). Pour approximately 1/2 inch of water into the casserole/pie pan.

Place all ingredients in food processor or blender. I use a blender because it's easier to pour the batter into the bowls. Blend until well mixed (about 20-30 seconds) and then pour equal amounts of the batter into the ramekins.

Slide gently into the oven and set timer for 10 minutes.

After 10 minutes, open the oven and place your choice of topping gently into the middle of each cup. Slide back into the oven and reset timer for 5 more minutes.

Pull out of the oven and allow to cool for a minute.

 

Oh yes. Them's the goods.

I also scooped a small amount of the coconut cream and whipped it quickly in a bowl, then put a spoonful on top of the berries.

Of course I couldn't resist diving in immediately.

All I can say is.... Wow. Light, fluffy, just the right amount of sweet and a great texture. I will admit it... I ate 2 of them! 

A great idea to give them some crunch would be to sprinkle some crushed pecans or almonds on top. If you're looking for a little more sweetness you could drizzle with some raw honey, or maple syrup - or blend it in! Or top it with some homemade maple glazed pecans (a recipe I will soon add, once the Whole 30 is over).

These are great for when you're short on time to make a good breakfast. I cooked the extra so I would have some for tomorrow, but you could just as easily take the extra for lunch.

Stay tuned for a savory option! 

A few links to get you started!

Here are a number of my favourite links that will help you start your journey. I refer to these a lot for inspiration, guidance, answers to questions that arise, etc. There is an amazing community of Paleo/Primal people that you can find through these links!

First, learn more about the lifestyle itself by checking out a couple of our most well-known authors and guides:

Mark Sisson, author of The Primal Blueprint - http://www.marksdailyapple.com
Robb Wolf, author of The Paleo Solution - http://www.robbwolf.com

For inspirational journeys through this lifestyle and to see some amazing transformation, check out Tim Swart! http://www.bigtimsprimaljourney.com
He cured his Type II diabetes, among other things, by changing his life.

You will also see a ton of references to The Whole 30, which is an amazing way to begin to "Make Shift Happen" (thanks Dean Dwyer at http://www.beingprimal.com/ for that awesome mantra)! You can find out more about it here: http://whole9life.com/category/whole-30/

That should get you on track! In my next post I will update with some great options for recipes, ways to save, and places to find things like coconut oil, grass-fed meats, etc!

And so it begins....

As I begin my journey here in the blogosphere, I admit I step forward with trepidation. I am not necessarily the most dynamic or witty writer out there, but I do want a place where I can talk about this Paleo lifestyle and keep track of recipes I have enjoyed, articles that are interesting to me, and other things that I don't want to lose touch with. So, I am hesitant, but excited. Here we goooOh!