Pork al Pastor? Yes, Please!

Lettuce wraps, Mexican, Paleo, Pineapple, pork

I came across this traditional northern Mexico dish in one of my Paleo-inspired cookbooks, Paleo By Season by Peter Servold. It was so delicious that I immediately  wrote down my modified version. I’m pretty sure my family kept saying that it was just so good, but it was hard to tell since they were talking between bites of food. IMG_1657

The key to this dish is to let the meat marinate overnight, and to use a hot, dry pan to cook it. Do not add oil to the pan because the browning of the pork is what makes this truly amazing. The pork is the star, and it really shines with this combination of flavors.

Because we strive to follow a Paleo diet, I serve this with lettuce cups instead of the traditional corn tortilla. I also add fresh chopped toppings including white onion, cilantro and lime wedges. I’m sure this pork pastor would be equally delicious on a salad or over seasoned vegetables.

The meat only cooks for 12-15 minutes so do the garnish prep-work early. You only want to stir the meat a few times while it cooks to ensure even browning. Serve right away and enjoy it while it lasts. This recipe should serve four people, but my family of three licked the plate clean.

Ingredients

1 to 1-1/2 pounds of pork tenderloin, cut into 1/2” pieces IMG_1602

1 jalapeno pepper, cut in half and seeded

1 cup pineapple, chopped

1 teaspoon salt

1 teaspoon chili pepper

1/2 teaspoon ground cumin

1/2 teaspoon black pepper

1 tablespoon olive oil

(ingredients for servingIMG_1627

Butter lettuce cups

1 small white onion, finely chopped

1/2 cup cilantro leaves, chopped

1 lime, cut into wedges

Process

Combine all the ingredients from the first list in a bowl, cover with a lid or plastic wrap, and let the mixture marinate for 10 to 24 hours in the refrigerator.

When ready to cook, remove the pork mixture and set it aside for about 15 minutes to help bring it closer to room temperature. Heat a large, dry saute pan over medium-high heat. Add all of the marinated pork mixture and evenly cover the bottom of the pan. Cook for 12-15 minutes, stirring every few minutes to make sure it doesn’t burn. However, don’t over stir in order to brown the meat perfectly. Serve immediately with lettuce cups and garnishes.

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Paleo Lunch: Asian Cucumber Bites

Appetizers, Asian, Chicken, Leftovers, Low-carb, Paleo

Eating Paleo can be very delicious and satisfying. However, planning meals and adhering to the “no dairy, no bread” diet can be a challenge. Personally I can follow Paleo for almost every meal, but I occasionally add a non-Paleo element to satisfy the masses. IMG_2055

The peanuts in this simple Asian Cucumber recipe aren’t Paleo, but my husband loves their flavor and crunch. So feel free to replace them with almonds or just omit them when you make this nice light lunch or pretty appetizer. These little guilt-free “bites” are perfect to pop into your watering mouth.

Using leftover or rotisserie chicken makes this recipe a snap. The key is to let the cooked chicken marinate in the ginger dressing for at least 30 minutes to absorb the flavors. Slice the cucumber and radishes thinly, and you can assemble this an hour ahead of time. This recipe serves one for lunch, but you can double or triple it if you are using it for an appetizer.

Ingredients

4 ounces shredded cooked chicken

8 cucumber slices, 1/8” to 1/4” thick

8 radish slices, 1/8” to 1/4” thick

2 tablespoons ginger dressing (I use Makoto)

2 tablespoons peanuts or almonds, chopped

Process

Marinate the shredded chicken with the ginger dressing for 30 minutes. Place one radish slice on top of one cucumber slice, then top with the shredded chicken and chopped peanuts. Enjoy!

Iowa Tenderloin, Florida-Style

Arugula, Paleo, Pan fry, pork
Pork_tenderloin_sandwich

“Pork tenderloin sandwich” by Glane23 – Own work. Licensed under CC BY-SA 3.0

I recently visited my husband’s family in the Midwest for our niece’s graduation. While in his hometown we had several traditional meals that were anything but Paleo. One of these famous heartland favorites is the “tenderloin.”

This is basically a breaded and fried pork chop sandwich. No actual tenderloin meat is  used (as far as I can tell) and usually people leave off the word “sandwich” when they order the “tenderloin.” From what I hear, Indiana and Iowa both think they make the best tenderloin.

But enough semantics. This tasty pork sandwich got me thinking about how to make it as Paleo as possible while respecting the dish’s tradition. First things first – get rid of IMG_2052that bun. Secondly, let’s pan fry instead of deep fry. Thirdly, let’s figure out how to add some greens. Voila! A Florida girl’s answer to a Midwest favorite.

Pounding the pork chop to 1/4″ thickness is the key to this recipe. Ask the meat department to “tenderize” the pork chop or you can beat the pork chop with a mallet until it’s 1/4″ thick. The result is a crispy, tender pork chop that the whole family will want to eat.

This dish doesn’t fully adhere to Paleo, but it gets pretty close. Chicken breasts can be a substitute for those who don’t eat pork. The Midwest purists will be shocked at my addition of arugula and lemon, but I don’t care! The combination is elegantly delicious and reminiscent of my husband’s roots.

Ingredients

4 boneless pork chops, pounded or tenderized to 1/4” thickness IMG_2036

1/2 cup almond flour or regular all-purpose flour

1 egg, beaten and mixed with 2 tablespoons of water

1 cup Italian-style breadcrumbs

2 tablespoons butter or ghee

3 tablespoons olive oil

4 cups arugula

4 lemon wedges

1/2 teaspoon salt

1/2 teaspoon pepper

Process     

Take the flour, egg mixture and breadcrumbs, place each in its own shallow bowl, and create a “bowl assembly line” to bread the pork chops. Gently dip each pounded pork chop in the flour, shaking off any excess. Then dip into the egg wash, then into the breadcrumbs, making sure the ingredients adhere well to the pork chop.

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In a large pan, heat one tablespoon of butter or ghee and one tablespoon of oil over medium to medium-high heat. Cook two pork chops at a time, for 4-6 minutes per side, allowing them to get brown and crispy.

Remove pork chops from pan and place them on a plate. Loosely cover with foil, and repeat the process with the remaining two pork chops.

When the second set of pork chops is ready, combine arugula, 1 tablespoon of olive oil, 1/2 teaspoon of salt and 1/2 teaspoon of pepper in a separate bowl.

Top each pork chop with a cup of arugula mixture and serve with a lemon wedge.

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Pesto Shrimp Over Zucchini Linguini

Arugula, Paleo, Pesto, Seafood, sunday supper, vegetables

Cooking Paleo really means removing foods like pasta from our diets. While I can’t follow a Paleo lifestyle perfectly, I am getting better at creating meals that are a healthy spin on traditional favorites. IMG_1764

My pesto shrimp over zucchini linguini embodies Paleo eating. Instead of using real linguini pasta, I thinly slice zucchini as its replacement. Paired with my Arugula Pesto Recipe, this dish results in a dairy-free, pasta-free dinner that’s satisfying and healthy.

This entire meal uses a single sauté pan and only takes 10-12 minutes once you turn the burner on. So have someone set the table while you take a little time at the stove. Regularly stirring the zucchini noodles will keep them from burning or getting too soft.

Don’t be intimidated by this recipe, and I suggest that you make the pesto ahead of time. I often double the pesto recipe and either freeze the extra or keep it in the refrigerator for up to seven days. The beginning of this recipe requires a little knife work, but the end result is quite simple and elegant. Oh, and it’s Paleo, which was kind of the point in the first place.

Ingredients

1/2 pound shrimp, peeled and deveined

2 or 3 zucchini

1/2 white onion, thinly sliced

2 garlic cloves, chopped

3 tablespoons of olive oil

2/3 cup arugula pesto (click here for the recipe)

Cooking

In a bowl, mix shrimp with 3 tablespoons of pesto sauce and put into the refrigerator.

While the shrimp marinates, make the zucchini noodles. Cut each zucchini length wise, into 1/8”-1/4” thick slices. Then cut those into long strips, creating julienned “noodles.” (see image)

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In a large sauté pan, heat 2 tablespoon of olive oil over medium-high heat. Add the garlic and onion and stir for 2 minutes. Add the zucchini noodles, stirring occasionally, until they are tender but still firm, around 4-6 minutes.

Remove zucchini mixture from the pan and place into large bowl. Mix the remaining pesto with the zucchini noodles. Cover with foil to keep warm.

Then add another tablespoon of olive oil to the pan. Toss in the shrimp and cook for 2  minutes per side.

To plate, assemble the zucchini pesto noodles in the center of a plate and top with shrimp, evenly divided between all the guests. This recipe serves four adults.

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Calling All Carnivores: Hot Roast Beef

Hoagies, Paleo, Party Planning, Roast Beef, Slow cooker, sunday supper

My hot roast beef hoagies are the perfect entree when serving a hungry group. You only have to do a little preparation, and then the slow cooker does the rest. This recipe works for any casual occasion and always impresses. IMG_0900

My only warning is that people may ask for seconds. The last time I made this for a get-together, I was hoping to have leftovers for the next night, but all three and a half pounds of meat were gone! Ask your guests to bring some side dishes or pick up some pre-made items to help complement the meal without adding extra work for yourself.

If you’re making this for a group adhering to Paleo, then serve the roast beef with roasted vegetables. The meat is delicious no matter what, but I’ve found that my guests are less interested in the Paleo lifestyle than I am, at least not during a party.

Make this once and it will become a go-to recipe. It’s simple, delicious and the leftovers (if there are any) are just as good the next day. Store the meat separately from the cheese and rolls, then reheat it on low in either the slow cooker, in a pot on the stove or in the microwave. Assemble the hoagies when the beef is warmed to your liking and enjoy!

Supplies

Slow cooker

Ingredients

4-pound beef rump roast or shoulder roast

1 medium white onion, quartered

1/4 cup Herbes de Provence (A mix of herbs typically containing rosemary, marjoram, savory, thyme, oregano and lavender. It’s a spice blend that is available at most grocery stores, and you can click here if you want to make some yourself.) 

1-ounce envelope Lipton dried onion soup mix

15-ounce can beef broth

12-ounce bottle light beer

2 tablespoons olive oil or vegetable oil

12-16 slices provolone cheese

6-8 crusty rolls

Cooking

Trim any visible excess fat from the beef. Generously season the roast with the 1/4 cup Herbes de Provence. Sear beef (3 minutes a side) in oil over medium-high heat. Place beef in the slow cooker. Surround with onion.

Combine the onion soup mix, broth and beer in large bowl. Use that mixture to cover the beef and onions and cook on high for 6 to 8 hours.

Remove roast from the slow cooker and shred using two forks. Remove 1-1/2 cups of cooking liquid and reserve for au jus. Return beef to the slow cooker and mix well with the remaining liquid.

Slice the rolls in half. Place two slices of cheese inside each roll and fill with beef and onions. Serve with au jus on the side and enjoy!

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Crispy Lamb and Lentils

Greek, Mediterranean, Paleo, spices, sunday supper

Sometimes I think this blog should be called “A Cheater’s Guide to Paleo” because there are a few items that I can’t seem to remove from my diet. Lentils are one of those foods.

It’s not like I’m eating lentils all the time, but there are a few dishes that just sing when I use those tiny legumes. I think the key is to use them sparingly to highlight the real IMG_1716main course.

This crispy lamb and lentils recipe provides a nice example of my “a little goes a long way” theory. The entire recipe only uses 1-1/2 cups of cooked lentils, which means each serving is only 1/4 to 1/3 cup, depending on how many you’re feeding. Lentils are packed with fiber, iron and protein (13 grams per serving) so I’m okay with including them in my diet once and a while.

I found this basic recipe in a Bon Appétit magazine but in my typical fashion, I couldn’t follow the instructions exactly. So this version has my own personal spin on it, and it’s pretty delicious. Make the lentils ahead of time if you need to, but they really only take 5-10 minutes because it’s a small batch.

When you take a bite of this you’ll immediately feel like you’re eating Mediterranean cuisine. The lamb and lentils mixed with fresh cucumber and parsley is an amazing combination. If you’re feeding people not adhering to Paleo, then include some fresh pita and the Greek yogurt sauce (recipe is also below) to expand your meal. This recipe feeds four adults. I added a few Kalamata olives because they pair so well, and I love them.

Ingredients

1-1/2 cups lentils, red, brown or green

1 pound ground lambIMG_1705

1/2 cup onion, diced

3 garlic cloves, pressed or chopped

1 cup cucumber, chopped

1/2 cup Italian flat-leaf parsley, chopped

2 tablespoons fresh mint, chopped

3 tablespoons olive oil

1 tablespoon smoked paprika

2 teaspoons kosher or sea salt

1 teaspoon black pepper

1/2 teaspoon cumin

Lettuce cups or pita bread

Cooking

Bring two cups of water or chicken broth to a boil in a small sauce pan. Add lentils, cook on medium heat for 5 minutes, stirring occasionally. Turn off heat and set aside.

In a large sauté pan, heat 2 tablespoons of olive oil over medium-high heat. Add the garlic. Once it’s hot (about 2 minutes) carefully add the ground lamb and press it down to cover the entire pan. After 4 minutes, break up the lamb and continue to brown it, like you might do with hamburger meat for tacos. The goal is to get the meat very brown and crisp. Season the meat with paprika, salt, pepper and cumin.

Then add the onion to the pan, and continue to cook for another 3-5 minutes. Meanwhile, drain the lentils.

Push the meat to one side and add last tablespoon of oil to the empty side of the pan. Add the lentils and press down to cover the empty space. Let cook for 3 minutes, and then stir into the lamb mixture. Continue to cook for a few minutes, stirring occasionally.

Turn off the heat. Incorporate the fresh mint, parsley and cucumber. Fill lettuce cups or serve with warmed pita and yogurt sauce.

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Greek Yogurt Sauce

Ingredients

3/4 cup plain Greek yogurt

1 tablespoon chopped onion

1 tablespoon chopped cucumber

1 teaspoon garlic salt

1 teaspoon chopped parsley

2 tablespoon reduced fat feta cheese

Process

Mix everything together and let sit for 30 minutes before serving.

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Cedar Planks: Salmon’s Best Friend

Cedar Plank, grilling, Paleo, Salmon, sunday supper

My family loves fish, even my young daughter. Lucky enough to live in Florida, we have access to fresh fish and eat it regularly. Trying to find new ways to prepare fish is the real challenge. Broiling can get boring, and frying is too messy and fattening. So that leaves the grill, which I personally believe cooks the best fish.IMG_1251

One of my favorite ways to grill fish is to use a cedar plank. You’ve probably either had  it served that way at a restaurant or have at least seen it on a menu, and trust me, it’s delicious.

It’s easier than you think to find cedar planks. Stores like Williams-Sonoma, Fresh Market and Whole Foods carry them, and you can even sometimes find planks at places like HomeGoods or World Market. Search for wood chips and that’s usually where you’ll also find the wood planks.

When I’m grilling salmon, the cedar plank is my go-to method, and Williams-Sonoma’s Potlatch Seasoning is my favorite way to flavor it. However, I also love fresh dill and a squeeze of lemon as an alternative preparation. As the plank heats up on the grill, the smoke infuses the fish with the cedar’s flavor. You truly only need to add a little seasoning and your salmon will be tender, flavorful and look quite impressiIMG_1226ve.

Soaking the plank is key. Submerge the plank under water for at least 30 minutes  before grilling. Then remove it from the water, place the seasoned salmon on top with the skin side down, and toss it on the grill. Cooking at 425-450 degrees, the salmon should only take about 20-25 minutes, depending on its thickness.

Try this preparation for any of your favorite fish, and I’m sure you’ll enjoy it. It doesn’t take much extra time but the reward is lovely, flavorful fish without using extra fat to make it delicious.

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The Perfect Anti-Everything Smoothie

Anti-inflamatory, Cleanse, Paleo, Smoothies

After last week’s fried ravioli for the Final Four games, the holiday weekend, and the NCAA championships last night, it’s time to get back on track. My overindulgence is over! Smoothies are a great way to sneak extra fruit and vegetables into our diets, and we often feel “healthier” after we drink one. However, most of the smoothies sold at places like Tropical Smoothie or Jamba Juice contain more calories and sugar than people realize. And they are usually gigantic! Yet we justify their size because it’s replacing a meal. Umm…

A little over a year ago, I started making smoothies at home so that I could control their content. I’ve become pretty proficient at maximizing the flavor and effectiveness of my smoothie recipes while leaving out the extra calories and carbohydrates. IMG_1305

Today I want to share my favorite anti-everything smoothie. It’s an anti-inflammatory smoothie, an anti-oxidant smoothie, and (most importantly) an anti-aging smoothie. Every ingredient in this drink promotes health and proper digestion. I’m tempted to call this a “cleanse” smoothie but the anti-inflammatory and anti-oxidant components truly make this so much more. Below I’ve gone through the ingredients so you can see how  each element affects your body.

Make this in the morning and start your day off right. You’ll feel energized, as well as cleansed and refreshed. This smoothie is also an amazing hangover cure, or so I’ve heard. Drink on, friends!

Oranges

An excellent source of vitamin C, oranges are great for the skin and immune system. They are also a good source of fiber, as well as B vitamins, folate, vitamin A, calcium and potassium.

Ginger

Ginger contains very potent anti-inflammatory compounds called gingerols. It is commonly used to treat various stomach problems, while promoting digestion. It has been shown to reduce pain from arthritis and sore muscles, and can also help the respiratory system.

Radishes

Radishes are a natural cleansing agent for the digestive system, helping to break down and eliminate stagnant food and toxins built up over time. Radishes induce apoptosis – meaning they kill cancer cells. For those of us with more vain concerns, many of the nutrients found in radishes – such as B vitamins, zinc, phosphorus and vitamin C – benefit the skin. The water content helps the skin stay hydrated and the disinfectant properties can clear up skin problems such as cracks, rashes and dryness.

Mangos

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health. It also has plenty of vitamin K, which is key to bone health. Mangos are great for hair because they contain vitamin A and vitamin C, both of which are needed for building and maintaining collagen.

Mint

Mint has high antioxidant capacities. It smells great, tastes refreshing, and contains small amounts of potassium, magnesium, calcium, phosphorus, vitamin C and vitamin A.

Honey

Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease. It’s also a natural anti-bacterial and anti-fungal, and has been known to help treat seasonal allergies.

 

Ingredients

1/2 cup orange juice IMG_1292

2 medium radishes, sliced

1 tablespoon fresh ginger, peeled and chopped

2 teaspoons honey

3 large mint leaves

1 mandarin orange or 1/2 orange, peeled

1/4 cup frozen mango

1/4 cup ice cubes

 

Instructions

Place all ingredients into the blender in the order listed. Blend at a high speed until everything is completely pureed, about 45 seconds. Drink immediately.

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Asian Braised Green Beans

10 minute side dish, Asian, Green beans, meal plans, Paleo

With a little effort you can make side dishes more interesting, especially when you’re buying what’s in season. That ensures that your vegetables have reached their peak freshness and availability. Click here for a complete list of Florida vegetables by season.

On Wednesday I shared my Sautéed Spinach and Goat Cheese recipe, and I hope it encouraged you to pick up some of that inexpensive leafy green. It may seem a little flavorless, but by adding some fresh garlic and a touch of goat cheese, my family and I happily ate six cups of spinach last night.

Today I want to share my Asian Braised Green Beans because March brings tender snap beans (a.k.a. green beans). The key to this recipe is high heat. You want to almost blister the beans so that they cook fast without losing their crispinesIMG_0387s. This is a delicious side item that works great with teriyaki chicken, steak or pork.

My go-to marinade is Veri Veri Teriyaki, and you should let your protein marinate for at least an hour and up to 24 hours before cooking. Then toss it onto a hot grill but be careful because most teriyaki marinades can cause excessive flames. Tip – use a piece of foil with cooking spray between your meat and grates. You will still get grill marks but won’t char your meat. 

 

Ingredients

2 tablespoons vegetable or peanut oilIMG_0385

2 tablespoons vegetable or peanut oil

1 tablespoon sesame oil

1-2 tablespoons of fresh ginger, finely chopped

1-2 tablespoons of garlic, finely chopped

1 pound green beans, ends trimmed

1/4 teaspoon hot red pepper flakes

1/4 cup low-sodium soy sauce

 

Cooking

Heat wok or skillet over medium-high heat. Add the oils and heat for 1 minute. Add the garlic and ginger and sauté for 2 minutes. Add the green beans and red pepper flakes, and continue to sauté for 5 minutes. Carefully add the soy sauce and cook for 2 more minutes, stirring continually. Turn off the heat and serve immediately or keep covered until you’re ready to eat.

 

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Sautéed Spinach with Goat Cheese

10 minute side dish, food, Paleo, side dish, Spinach, tips, vegetables

In Florida, spinach and snap beans (a.k.a. green beans) reach their peak in March so you can buy a lot for a little bit of money (click here for a complete list of Florida vegetables by season). Both spinach and snap beans make healthy side dishes but sometimes we need inspiration to create something different. Steamed green beans get boring, and I don’t know about you, but I can only eat so much spinach in my salads.

Don’t let your side dishes end up as an obligatory sidekick to your meal’s main element. Instead, look for ways to doctor up the usual to create something new. The key to side dishes is that they can’t take up a lot of time. They are SIDE dishes, after all. But that doesn’t mean they can’t be fulfilling and add a satisfying element to your meal.

Below I’ve included a 10-minute recipe for spinach sautéed with garlic and goat cheese. It’s simple to prepare and is a great way to use all that spinach you picked up at the farmers market or store. Don’t forget that spinach shrinks dramatically as it cooks, so be prepared to use at least six to eight cups to feed four people.

I paired this luscious side dish with a grilled New York strip steak. I didn’t even miss eating the roasted potatoes I made my husband because the spinach had plenty of fulfilling flavor. Check back later this week to get another 10-minute side dish that’s perfect for a Paleo-inspired diet.

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Ingredients

2 tablespoons olive oilIMG_0348

2 garlic cloves, minced

1/4 cup onion, minced

1/4 teaspoon kosher salt

1/4 teaspoon white or black pepper

2 oz. goat cheese (use 1/4 oz. per cup of spinach)

6-8 cups fresh spinach

Cooking

Using a deep skillet or shallow pot, sauté garlic and onion in olive oil over medium-high heat for 3 minutes. Add the spinach and stir so every leaf is coated with the hot oil. Season with salt and pepper. Add cheese in chunks and gently combine. Turn off heat, cover, and let sit for 2 minutes. Stir again and serve immediately.

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