Liz PCF   Damn Tasty Paleo Recipes

Ingredients:

- 4 medium sweet potatoes
- 1 package of bacon (approx 1 lb)
- Coconut Oil

Methods:

1. Cut up the bacon strips into small bit size pieces and cook them any which way you like.  Make sure you cook them to your liking!
2. Peel the sweet potatoes
3. Use a grater to grate the sweet potatoes and place in a mix.
4. When the bacon is cooked, mix the bacon and the grated sweet potato together.
5. Heat up some coconut oil over the stove top, and when it is warmed up, place the sweet potato/bacon mix and cook until the potato is soft.

Notes:

* Great time to year to get your sweet potatoes from your local farmers’ market!  They taste awesome!!
* If you are looking to maximize the food quality, grab your bacon from the farmers’ market as well and make sure it is pasture raised!  Obviously, all types of bacon will taste good and work with this recipe.

Thank you P3 CrossFit

Ingredients (Biscuits):

- 1/2 cup coconut flour
- 1/4 cup almond flour
- 1/2 tsp salt
- 1 tsp baking powder
- 1 tbsp cold grass-fed butter (coconut oil is fine here too)
- 6 egg whites
- a little coconut oil

Methods (Biscuits):

1. Preheat oven to 400 degrees F.  Grease up 6 cups of a muffin tin with coconut oil.
2. Put coconut flour, almond flour, salt and baking powder in the bowl of a food processor. Add the butter and pulse until the butter is incorporated. The butter pieces should be about the size of peas.
3. In a blender (or by hand if you’re feeling energetic), whiz the egg whites until they are frothy. Add them to the food processor and pulse a couple times until they’re incorporated. Don’t go crazy though, just pulse it a few times until just blended.
4. Distribute the batter evenly into the 6 cups of your muffin tin. It should fill them about 3/4 full. These biscuits don’t rise, so that’s okay. Bake for 15 minutes until the tops are browned.
5. Pour your gravy on top, and enjoy.

Ingredients (Sausage Gravy):

- 16 oz. pork sausage
- 2 tbsp arrowroot powder
- 1 can coconut milk (shake it up before you open it)
- 1/4 tsp fennel seeds
- 1 tsp dried, rubbed sage
- 1/4 tsp cayenne pepper
- 1/2 tsp pepper
- 1/4 tsp salt

Methods (Sausage Gravy):

1. Heat up a skillet over medium-high heat and brown the sausage. Break up the sausage into fairly small pieces so it will cook easily.
2. Once the sausage is thoroughly cooked, remove it with a slotted spoon and set it aside.
3. Turn the heat down to medium. Add the arrowroot and stir it into the fat & brown bits, whisking constantly for about a minute so it doesn’t burn. It will get pretty thick and almost dry.
4. Add the coconut milk about 1/3 of the can at a time, and whisk together with the “roux” you just made, incorporating it thoroughly. Some of the browned bits should start to come off the bottom of the pan, too. This is what we want. Keep adding in the coconut milk until it is all incorporated.
5. Add the fennel, sage, cayenne, salt and pepper and mix it in.
6. Add the sausage back in and serve over biscuits.

Notes:

* Thanks to my good friends Justin and Kathleen who introduced me to this recipe!  They both go to P3 CrossFit in Houston!  It is great box and Justin manages their nutrition blog!  They have some REALLY great stuff!  Check it out here!  Thank you both, I LOVE this recipe!
* Best pork is any pasture raised pork which you can find a ton at your local farmers’ market!  Ryan and I also used Chorizo and it was amazing!  You can use a breakfast sausage as well.  I’m sure any type of sausage will taste great!
* For the biscuits,  we also tried them over the Paleo Muffins.  The recipe is here, but we didn’t add the blueberries. Just made the muffins plain and then put the sausage and gravy over them… incredible!

Ingredients:

- 4 medium sweet potatoes
- 1 package of bacon (approx 1 lb)

Methods:

1. Preheat oven to 385 degrees
2. While the oven is preheating, peel the sweet potatoes
3. Cut the sweet potatoes into thick, french fry like shapes
4. Place the sweet potato spears on a baking sheet and put in the oven. You want to bake them until they are 90% finished.  Depending on the thickness of your spears, this could take 1.5 hours to 2.  Keep watch and make sure to bake them until it is easy to spear a fork in them.
5. Once they are baked, remove them from the oven and wrap each speak with bacon. You may need to wait a little bit until the spears cool down!
6. Place the bacon wrapped spears back in the oven at 385 and cook until the bacon is almost done to your liking.

Notes:

* Great time to year to get your sweet potatoes from your local farmers’ market!  They taste awesome!!
* If you are looking to maximize the food quality, grab your bacon from the farmers’ market as well and make sure it is pasture raised!  Obviously, all types of bacon will taste good and work with this recipe.
* I found this recipe at www.aimeescupcakes.com.  See here!

Ingredients:
- 1/2 cup olive oil
- 1 teaspoon dried rosemary
- 4 cloves garlic
- Salt and pepper
- 1 flat iron steak (or more)
- 1/2 cup oil-packed roasted red bell peppers, drained
- 1/2 onion, sliced

Methods:
1.Combine olive oil, dried rosemary, 1 crushed garlic clove and pepper to taste in a large plastic resealable bag. Add steak, seal the bag, and turn to coat. Refrigerate for 1 hour to marinate.

2. I used a cast iron skillet to cook since we do not have a grill. If you have a grill, it probably would be best to use that!!

3.Oil the grill grate.

4.Remove steak from marinade and place on skillet or grill. Use these cooking times to cook your steak to medium: 2 to 3 minutes per side for a 1/2-inch thick steak, 4 to 6 minutes per side for a 1-inch thick steak, 6 to 9 minutes per side for a 1 1/2 to 2-inch thick steak.

5.While steak is grilling: in a food processor, puree the roasted red bell peppers, onion, and remaining garlic. Salt and pepper to taste.

6.Take the steak off the grill. Let rest 2 to 3 minutes to allow the juices to reabsorb into the steak. Serve steak with veggie mix on top.

Notes:
* Make sure your meat is grass-fed!  There are so many health benefits from eating grass-fed meat!  Plus it tastes so much better!!!  You can get it at your local farmer’s market!!
* I made Sweet Potato Casserole and Bacon Brussel Sprouts (I added broccoli as well!) with this flat iron steak!
*Enjoy!!!

Ingredients:

- 2 Grass-fed Bison Filets
- 1 onion
- 1 grass-fed butter

Methods:

- Cook onions in the grass-fed butter until clear
- Cook bison filet over medium/low heat on iron skillet on stove top until medium rare.  (The best would be on a grill, but since a lot of people (including myself) do not have a grill, an iron skillet works well!)
- Once both are cooked, serve with onions on top!

Notes:

- I used bison filets and butter from the Humble Gourmand!  Both products are grass-fed/pasture-raised and delicious!!!
- I made Brussel Sprouts with Bacon (and added some broccoli) and Sweet Potato Casserole for our sides
- Bison is best served medium rare or rare as it is a leaner meat!

Ingredients:

- 1 Whole Chicken
- 2 tsp basil
- 1 can of chunky salsa (medium spice)
- 1 small onion
- 2 cloves of garlic
- 2 tsp of ground cumin
- 5 cups of chicken stock

Method:

1. Bake chicken in oven at 350 degrees.  I seasoned the chicken with olive oil, salt, pepper, and basil.  It takes about 30 minutes per pound.
2. On stovetop, cook onions until tender. Stir in garlic and cumin and let cook for a couple minutes longer
3. In a large deep pan, combine onion mix, broth, and salsa and bring to a boil.
4. Cut up chicken into bite size pieces and add to the broth.
5. Serve hot

Notes:

1. I used chicken from the Humble Groumand!  The best quality chicken you can find!!  It is local, pasture-raised and delicious! I prefer using the entire chicken and then you get the dark and light meat.
2. I cooked the onion in butter that I got from the Humble Gourmand.  This butter is made from grass-fed, pasture-raised cows.  You will love it!!
3. I got my chicken broth/stock from Whole Foods, brand name is Imagine. It was the best one of the bunch.  Make sure to look at the ingredients list as some of them have unnecessary ingredients.  You could also make your own stock!!
4. This is a really easy recipe and great for making in large quantities for lunches or a quick dinner!
5. You can also add any veggies you like such as carrots or peppers! Adding jalapeno peppers would be a great way to spice it up!

Hope you enjoy!

Ingredients:

- 1 lb of Hot Italian Lamb Sausage
- 1 medium onion
- 4 packages of sweet mini peppers

Methods:

1. Preheat the oven to 350 degrees
2. Cook the onion over medium heat on the stove top
3. Once the onion is nearly completely cooked (almost clear), add the Hot Italian Lamb Sausage to the onion and cook completely.
4. While the meat is cooking, cut to tops off the peppers and remove the seeds from the inside
5. When the meat and onion mix is done cooking, stuff the peppers to the top and place in a baking dish
6. Bake the stuffed peppers until the peppers are soft and the skin begins to wrinkle.  This will probably take about 35-40 minutes

Notes:

1. Best to use the best quality meat which you can find at the Humble Gourmand.  The Hot Italian Lamb Sausage is from local, pasture raised lamb and is delicious!!
2. You can use any type of peppers for the recipe such as bell peppers or banana peppers.  If you use a larger pepper, you may want to bake them in the over slightly before you stuff them to make sure the peppers have time to cook completely.

Ingredients:

- 1lb grass-fed ground beef
- 1lb chorizo sausage (pasture raised pork)
- 2 tomatoes
- 2 jalapenos
- 1 sweet onion
- 1 mango
- cilantro
- 2 tsp. chili powder
- 2 tsp.  parika
- 2 tsp. cumin
- 1 tsp. garlic powder
- salt and pepper to taste

Methods:

1. Preheat the oven to 400F
2. Combine the beef and chorizo in a bowl with the chili powder, paprika, and cumin as well as two minced jalapenos.
3. Mix this all together and roll into meatballs sized between a golf ball and a tennis ball.
4. Bake in oven for 30 minutes.
5. While that is cooking, slice up your tomatoes, onion and mango and throw in a food processor.  Pull off some cilantro leaves and throw in as well (start with a little and you can always add more later).  Add a garlic salt and process to a puree.
6. When the meatballs are done just add some salsa on top and serve!

Notes:

- Best to get your meats from the Humble Gourmand because they are all the best quality meats you can find!  All meats are grass-fed and pasture-raised!
- For this recipe, you can use any kind of ground meat. The Humble Gourmand sells ground beef, ground pork, ground lamb, ground bison, and ground veal.

Ingredients:

- 2 lbs pork belly
- 3 tbsp paprika
- 1 tbsp garlic powder
- 1 tbsp ground thyme
- 2 tsp turmeric powder
- 2 tsp black pepper

Methods:

1. Preheat oven to 350.
2. Slice pork belly into long, 2 inch wide strips.
3. Combine all spices to create spice rub.
4. Rub into pork belly.
5. Place into a baking dish and cook for 1 hour 15 minutes.
6. Slice and serve!

Notes:

- The best pork belly to get is from the Humble Gourmand, it is pasture raised pork, the highest quality meat you can fine, and so delicious!
- Make sure you cook it until the fat is almost falling off the meat, you want it to be super tender.  If you 2 inch slices are pretty thick, you may need some more time in the oven!
- Thanks to Nicole B and Mike G for introducing this recipe to me!!

AMRAP HSPU in 7 Minutes

5 Rounds
Row 1 Minute (Calories)
Thruster 1 Minute (95/65)
Rest 4 Minutes

HSPU – 7

Metcon: 133 rx’d