Monthly Archives: March 2011

Kelp Noodles & Turkey Sausage

With all this talk of radiation exposure going around, we might as well start stocking up on Seaweeds to protect ourselves.  Seaweeds contain natural Iodine.  If the body has an iodine deficiency it will automatically absorb and collect radioactive iodine in the Thyroid (if the radioactive form is around).  With news that even just a little of Japan’s radiation is hitting the west coast, I’m going to take the safe route and prepare the best I can.  The more natural iodine we can get through our diet, the better, as it will compete with the radioactive element in your bodies & essentially blocks its absorption.

Please be careful with Potassium Iodide (PI), I believe that it is to be used in extreme cases and should not be taken lightly.  Taking (PI) incorrectly could cause irreversible damage to your Thyroid.  Please talk to your health care provider concerning its use.  But, in the meantime, food-grade iodine like Seaweed, may just be your new best cooking buddy.

In addition to these benefits, Kelp noodles are a great pasta alternative for those of you who don’t eat grains or wheat and gluten.  They even twirl and slurp like noodles so if you’ve got kids, they are sure to love them as well.  Also on the list of food therapy for radiation protection are Onions; they contain Glutathione, a powerful antioxidant that helps prevent free radical damage in the body.  All around a good wholesome mix of cooked veggies, & good protein.

Kelp noodles... yum!

Enjoy, I know I just did!

Ingredients:

  • 1/2 package Kelp noodles
  • 1/2 – 1 cup Red Cabbage
  • 1/3 cup diced Sweet Potato
  • 1/4 cup chopped Onion
  • Handful of fresh Spinach
  • 1/2 cup Stewed Tomato’s
  • 1 link Chicken/Turkey Sausage (I used Aidell’s Portabello Mushroom)

Directions:

Saute sausage first until browned then add veggies and use grapeseed or olive oil as needed to cook (spray cans are nice so you don’t overdo it).  Add the kelp noodles and stewed tomato’s toward the end and heat for a couple of minutes on medium heat.  Finish off with a dash of Sea Salt if you like.

Nutritional breakdown (this is one serving, so do the appropriate math if you need to increase amount).

  • Calories:  311
  • Fat: 14 g
  • Carbs: 31 g
  • Protein:  19 g

Till next time… be well, stay safe and eat up!

Erin

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Pumpkin Protein Custard Squares

Pumpkin Protein Custard Squares

Ingredients:

  • 1 can Organic Pumpkin
  • 3 eggs
  • 1 scoop Whey Isolate Protein *you could probably get away with using more than this*
  • 1 tbsp Arrowroot powder
  • 1 tsp vanilla
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 3 packets Stevia

Directions:

Preheat oven to 375.

In a bowl whip the eggs, add all other ingredients and mix together.

Pour into a greased 9 by 9 pyrex pan and bake for 35 – 45 minutes until edges are browned and the smell of pumpkin is filling your house.

Take out and let cool.  The texture should be somewhat custard like.  Serve warm or keep in the refrigerator and serve cold.  Serves 6.

Nutritional breakdown: Total / Per square

  • Calories:   454 / 75
  • Fat:  23 g / 3.8 g
  • Carb:  31 g / 5 g
  • Protein:  36 g / 6 g

Top with Fage Greek Yogurt and some mixed berries and you’ve got yourself a delicious snack, breakfast or dessert!

Pumpkin a la mode, primal style... YUM!


    Pork Fried “Rice”

    Well, not really… more like Pork Fried Cauliflower, but you would probably never know the difference.

    Pork Fried Cauliflower Rice

    Ingredients:

    • 2 (3 oz) Pork cutlets
    • 1/2 head of Cauliflower
    • 1 cup Red Cabbage
    • 1 cup Carrots (julienned)
    • 1/2 cup Onion
    • 1/2 Red Pepper
    • 2 large stalks of Celery
    • 2 Large Eggs
    • 1 Tbsp Fish Sauce
    • 1 1/2Tbsp Coconut Liquid Amino’s (or Bragg’s Liquid Amino’s)
    • Grapeseed Oil

    Directions:

    Place cauliflower in a pot to steam.  (Should steam for about 5-7 minutes).  In a large saucepan or wok add the grapeseed oil.  Cube your Pork cutlets and place in the pan to saute.

    While meat is cooking, cut up your veggies and put aside.  When cauliflower is done, add to your food processor & process until the cauliflower resembles rice.

    Add cut veggies to wok and mix in with meat.  Add both your Coconut liquid amino’s and Fish sauce & saute for about 3 minutes, then add the cauliflower rice.

    In a seperate bowl have eggs lightly scrambled and ready to add.  Move mixture around to the sides of the pan to make room for the eggs & pour into center.  Let them cook a bit (couple of minutes, until the resemble scrambled eggs) before you mix them in with the rest of your veggies.  Mix your fried rice and serve!

    Nutritional breakdown:  (approximately)

    Serves 4:  *The following is represented by Total / Per Serving Size

    • Calories:  893 / 223.25
    • Fats:  46 g / 11.5 g
    • Carbs:  50 g /12.5 g
    • Protein:  73 g / 18.25 g

    Till next time, enjoy!

    Erin

     


    Whey Crepes

    So, I’m still pretty much Primal as far as going sans grains but I’m in the process of shifting my diet toward less fats these days.  While I do think fats (at least good clean fats) are a very important part of our diet, for me, I do better at around 30 – 40% in my diet.  So, here is a little post workout snack I made up today after doing some sprints outside before the torrential downpour ensued.

    Crepes with cottage cheese & berries

    With a little help from Emily Zaler; here is my creation:

    Ingredients:

    • 1 scoop unsweetened whey isolate protein
    • 1/2 cup egg whites
    • 1/2 tsp vanilla
    • 2 tbsp flax seed
    • 2 – 4 tbsp cottage cheese
    • 1/2 cup mixed berries

    Directions:

    In a bowl mix egg whites, protein powder, vanilla & flax seeds.  Pour mixture into warm pan and let fill the bottom.  Cook like an omellete and fill with your cottage cheese & berries.  Flip one side over the top, continue cooking until crepes are browned and serve!  Sooooo good!

    Whole eggs are optional as well to add a little extra goodness to your treat.  Also you can use a flavored Whey protein or add a dash of stevia to taste.

    Enjoy & for all of you partaking in the 60 Day Challenge at Skogg Gym, this recipe is a little better fit.

    Nutritional breakdown:

    • Approx – 290 calories
    • Fat – 9 grams
    • Carbs – 14 grams
    • Proteins – 38 grams

    Till next time~

    Erin


    Chocolate Maca Blueberry Scones

    Craving a chocalat-ey treat?  Here is your chance to satisfy your sweet tooth without sugar & the added benefit of Maca (Lepidium meyenii).  Maca is one of my favorite herbs to supplement with.  It is an adaptogen; which means it helps you deal with stress (and who couldn’t use a little help with that)?!  It also helps with hormone regulation.  It has been said that the Inca used to eat this before going into battle to help fuel their stamina and strength and is a native herb grown in the Andean mountains.  It is a rich source of essential minerals, fatty acids and amino acids and can help normalize hormones; providing optimum levels of nutrients utilized by the body’s endocrine system. Oh yeah and they are grain-free too 🙂

    Ingredients:

    • 3 cups almond flour
    • 1/2 cup cocoa powder
    • 6 packets stevia
    • 1/2 tsp baking soda
    • 1/2 tsp sea salt
    • 2 tbsp maca powder
    • 5 tbsp coconut oil (melted)
    • 2 eggs
    • 1/2 cup frozen blueberries

    Directions:

    Preheat your oven to 350.

    In a large bowl mix almond flour, cocoa, stevia, baking soda, salt & maca powder.  In a small bowl combine eggs and coconut oil.  Pour the egg mixture in with the dry ingredients and mix together.  Fold in the frozen blueberries & scoop onto a greased baking sheet.

    Bake for 10-15 minutes.  Let cool and enjoy either as a breakfast with a warm cup o’ coffee or tea, a midday snack, or as dessert with a nice glass of coconut milk!

    Erin

    PS… The batch makes about 16 scones & be careful not to indulge too much… these babies pack a mean nutritional punch.  FYI for the 60 day challengers (at Skogg Gym)… Each scone is about 190 calories and about 16 g Fat, 6 g Carb & 7 g Protein.  The fat is mainly from the almonds & is a good source of clean healthy fats.  Hence, they should be a satisfying little treat & fit quite nicely into a Primal Diet.


    Cauliflower Pizza Crust

    Ingredients:

    • One small-medium sized head of cauliflower
    • 1 egg
    • 1/2 cup shredded cheese (I used a mix of mozzarella & parmesan because that’s what I had in the fridge)

    Directions:

    Preheat your oven to 350.  Steam the cauliflower for 5-7 minutes then place in food processor.  Process the cauliflour until it resembles rice.  In another bowl whip the egg and add the cauliflower & shredded cheese.  Scoop the mixture onto a cookie sheet and press together with a fork in the form of a pizza crust.

    Bake for 10-12 minutes until lightly browned.  Remove and add pizza sauce, shredded cheese and your choice of toppings.  Place pizza back in the oven for another 5-10 minutes until cheese is melted.

    *Don’t expect to be able to eat this with your hands… you will definitely need a fork*

    Enjoy & until next time…

    Erin


    Cinnamon Toast Crackers

    By, kalebdf @flickr.com

    MMmmmmm, who doesn’t love cinnamon toast?!  Well, I’d been craving something sweet and bread-like and conjured these little treats up yesterday… so delicious… try with some cream cheese or even flavored cream cheese on top!

    Ingredients:

    • 3 cups Almond flour
    • 3 (or more) packets of Stevia: depending on your sweet tooth and your like/dislike of Stevia *If you like a more granular feel, try using Truvia*
    • 2 TBSP Cinnamon
    • 1/2 TSP sea salt
    • 2 eggs
    • 2 TBSP Grapeseed Oil

    Directions:

    Preheat your oven to 350.  In a medium bowl mix dry ingredients together.  In a small bowl whip the eggs and grapeseed oil together; then pour into the almond flour mixture.

    Grease two pieces of parchment paper and scoop 1/3 of your “dough” on the paper.  Place the second piece on top of your dough and press or roll the dough to about 1/16 of an inch thick.  Carefully remove top piece of parchment paper and cut your crackers into squares. *Optional:  Before you cut into squares, you can transfer the dough onto a greased cookie sheet (from the bottom piece of parchment); but this is not necessary.*

    Bake for 12-15 minutes until the edges have browned and remove from the oven to let cool, and enjoy!

    Makes about 60 crackers.


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