I haven't had a chance to ride much lately. It's time I make it a priority. It's fun. There is no other reason, it's just fun. I can come up with all sorts of excuses on why I haven't been riding and the truth is, I've been extremely lazy. Just lazy.
Not any more. I miss my commute to work. I have a Ute now that can all all my goods and then some with no problems. It's time I put it to use. Tomorrow is the day.
Happy 4th yesterday.
Monday, July 5, 2010
Monday, June 14, 2010
Fried Chicken
Take chicken breasts or a whole chicken.
Make almond meal out of some raw almonds or purchase some almond flour/meal.
coat chicken in egg then coat with almond meal.
fry in olive oil until crispy.
season with season salt and pepper.
Make almond meal out of some raw almonds or purchase some almond flour/meal.
coat chicken in egg then coat with almond meal.
fry in olive oil until crispy.
season with season salt and pepper.
Monday, May 17, 2010
Condiments
Nice link from Mark's Daily Apple with recipes for condiments.
http://www.marksdailyapple.com/alternative-healthy-condiment-recipes/
Ketchup
There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.
6 ounces tomato paste
2/3 cup apple cider vinegar
1/3 cup water
2 tbsp of your preferred sugar substitute (optional)
2 tbsp onions
2 cloves garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp pepper
Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.
Mayonnaise
Mayonnaise
If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!
2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil
Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.
Mustard
mustard
Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe
1/4 cup white or brown mustard seeds
1/4 cup red wine vinegar
1/4 cup dry red wine
1/2 cup dry mustard
2 tsp salt
1/4 tsp ground allspice
2 tbsp cold water
Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.
Faux Honey Mustard
honeymustard
This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!
1 cup mayonnaise (extra credit if you use your own homemade version!)
1/3 cup mustard (again, there’s no harm in using your own!)
2 tbsp lemon juice
1 packet sugar substitute or a bit of honey
Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.
Barbeque Sauce
bbqsauce
Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe, which uses diet soda in place of the sugar!
2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
1 small onion (minced)
1 clove garlic (minced)
1 6oz can tomato paste
1 tsp liquid smoke
1/2 cup apple cider vinegar
1/2 cup water
1/4 cup ketchup (again, use your homemade version!)
3 tbsp mustard
1 tbsp Worcestershire sauce
1 pinch ground cloves
1 pinch cinnamon
Hot sauce to taste (any variety is fine!)
If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.
Almond Butter
almonds
Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!
3 lbs raw, unsalted almonds
Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.
http://www.marksdailyapple.com/alternative-healthy-condiment-recipes/
Ketchup
There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.
6 ounces tomato paste
2/3 cup apple cider vinegar
1/3 cup water
2 tbsp of your preferred sugar substitute (optional)
2 tbsp onions
2 cloves garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp pepper
Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.
Mayonnaise
Mayonnaise
If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!
2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil
Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.
Mustard
mustard
Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe
1/4 cup white or brown mustard seeds
1/4 cup red wine vinegar
1/4 cup dry red wine
1/2 cup dry mustard
2 tsp salt
1/4 tsp ground allspice
2 tbsp cold water
Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.
Faux Honey Mustard
honeymustard
This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!
1 cup mayonnaise (extra credit if you use your own homemade version!)
1/3 cup mustard (again, there’s no harm in using your own!)
2 tbsp lemon juice
1 packet sugar substitute or a bit of honey
Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.
Barbeque Sauce
bbqsauce
Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe, which uses diet soda in place of the sugar!
2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
1 small onion (minced)
1 clove garlic (minced)
1 6oz can tomato paste
1 tsp liquid smoke
1/2 cup apple cider vinegar
1/2 cup water
1/4 cup ketchup (again, use your homemade version!)
3 tbsp mustard
1 tbsp Worcestershire sauce
1 pinch ground cloves
1 pinch cinnamon
Hot sauce to taste (any variety is fine!)
If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.
Almond Butter
almonds
Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!
3 lbs raw, unsalted almonds
Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.
Saturday, May 15, 2010
Bacon wrapped jalapeno popper roulette
smash up avocados (you can add diced red onions, olives, cream cheese, diced olives, diced sundried tomato) and slice some jalapenos in half (discard the spicy seeds, or save a few if you like it fire hot) lengthwise. Fill in the little jalapeno canoes with the avo/cheese mix, wrap in bacon, cook at 300 for 1/2 hour or so, crispier if you like 'em. Eat 'em up!
Thanks Tim!
Thanks Tim!
Tuesday, May 4, 2010
Paleo bars
Another great option for those of us who have a sweet tooth!
Ingredients
* 3-4 Tbsp coconut oil
* 1/4 cup carob powder or cocoa (optional)
* 1/2 cups ground nuts (almonds, hazelnuts)
* 3/4 cups dried shredded coconut
* 1 Tbsp or more to taste honey (optional)
Instructions
1. Start by melting the honey and oil in a saucepan over medium heat on the stove
2. Add carob and nuts and coconut
3. Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
4. Cut and eat
Recipe from Paleo Plan
Ingredients
* 3-4 Tbsp coconut oil
* 1/4 cup carob powder or cocoa (optional)
* 1/2 cups ground nuts (almonds, hazelnuts)
* 3/4 cups dried shredded coconut
* 1 Tbsp or more to taste honey (optional)
Instructions
1. Start by melting the honey and oil in a saucepan over medium heat on the stove
2. Add carob and nuts and coconut
3. Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
4. Cut and eat
Recipe from Paleo Plan
Friday, April 9, 2010
Quick Smoothies
Coconut Fruit Smoothie
¼ to ½ cup coconut water
½ cup berries or cherries
1/3 to ½ cup coconut milk
2 T. almond butter
Put all ingredients in a blender and blend until smooth. You can add more or less of the liquid ingredients based on how thick you like your smoothies.
Pumpkin Smoothie
½ cup coconut water
½ cup canned pumpkin
1/3 cup coconut milk
2 T. almond butter
Cinnamon, nutmeg and/or cloves to taste
Put all ingredients in a blender and blend until smooth. This makes a fairly thick smoothie, so you may need to adjust the liquid ingredients to your taste. Also, note that this is not as sweet as a fruit smoothie. You can add some honey depending on your sweet tooth, but that does negate the paleo aspect.
From Hillary Dobbs
¼ to ½ cup coconut water
½ cup berries or cherries
1/3 to ½ cup coconut milk
2 T. almond butter
Put all ingredients in a blender and blend until smooth. You can add more or less of the liquid ingredients based on how thick you like your smoothies.
Pumpkin Smoothie
½ cup coconut water
½ cup canned pumpkin
1/3 cup coconut milk
2 T. almond butter
Cinnamon, nutmeg and/or cloves to taste
Put all ingredients in a blender and blend until smooth. This makes a fairly thick smoothie, so you may need to adjust the liquid ingredients to your taste. Also, note that this is not as sweet as a fruit smoothie. You can add some honey depending on your sweet tooth, but that does negate the paleo aspect.
From Hillary Dobbs
Deviled Eggs
Another great recipe from Tim at Acme Bicycles.
TexaMexiCali Deviled Eggs
Sorry I've got no measurements for this:
Dozen or so hardboiled eggs, slice 'em in two, harvest the yolks, save the little white boats.
Mash up the yolks with:
home made mayo (see mayo post)
crispy diced up bacon
minced red onions
minced olives
minced jalapeno peppers
diced up soft avocado
You just have to use as much of each ingredient as suits your taste. Fill the egg white boats with the awesome green/yellow mash you just made. Sprinkle with a little cayenne pepper, or paprica, and pop them in the fridge. Don't share them with anyone, as no one is worthy of them but your own bad self!
The extra bit of filling in your bowl is great on top of a grilled chicken breast.
TexaMexiCali Deviled Eggs
Sorry I've got no measurements for this:
Dozen or so hardboiled eggs, slice 'em in two, harvest the yolks, save the little white boats.
Mash up the yolks with:
home made mayo (see mayo post)
crispy diced up bacon
minced red onions
minced olives
minced jalapeno peppers
diced up soft avocado
You just have to use as much of each ingredient as suits your taste. Fill the egg white boats with the awesome green/yellow mash you just made. Sprinkle with a little cayenne pepper, or paprica, and pop them in the fridge. Don't share them with anyone, as no one is worthy of them but your own bad self!
The extra bit of filling in your bowl is great on top of a grilled chicken breast.
Thursday, April 8, 2010
Chicken Curry
This one comes from Hillary Dobbs.
Chicken Curry
2 to 3 chicken breasts (2 if large, 3 if small)
2 large garlic cloves
1 large bell pepper (green, yellow, orange or red)
Enough coconut oil to cover the bottom of a large sauce pan
1 t. curry powder (more if you prefer your food spicier)
½ to 2/3 cup of coconut milk
Chop the bell pepper into small pieces. Chop or press the garlic cloves. Sauté pepper and garlic in coconut oil over medium heat until both have browned. Add chicken and curry powder. When chicken is cooked thoroughly, add coconut milk and simmer together until hot.
Chicken Curry
2 to 3 chicken breasts (2 if large, 3 if small)
2 large garlic cloves
1 large bell pepper (green, yellow, orange or red)
Enough coconut oil to cover the bottom of a large sauce pan
1 t. curry powder (more if you prefer your food spicier)
½ to 2/3 cup of coconut milk
Chop the bell pepper into small pieces. Chop or press the garlic cloves. Sauté pepper and garlic in coconut oil over medium heat until both have browned. Add chicken and curry powder. When chicken is cooked thoroughly, add coconut milk and simmer together until hot.
Wednesday, April 7, 2010
Pemmican
This recipe has been submitted by our favorite bike guy and fascinating paleo fanatic, Tim, at Acme Bicycles.
This is considered the perfect food. You can live on this stuff without the need of any other nourishment. It has approximately 70% fat and 30% protein. Tim made it with a little sea salt and surprisingly enough, it was fantastic. It reminded me of that beef jerkey you got as a kid that was shredded and in the little can.
On to the recipe.
Pemmican is a mix (50/50 by weight) of dried red meat (jerky) and tallow (rendered beef fat). In special occasions, dried berries could be added for "wedding" pemmican, or to be consumed for special occasions. The real deal meat and fat only pemmican is a plains Indians' staple food. It stores for years and provides a way to make use of red meat from game with a perfect nutritional profile. Jerky without the fat is too lean and leads to starvation in short order without the fat!
Slice thin some lean eye of round roast, and put in your dehydrator for 24-36 hours until dry, snap between your fingers dry. A 3 lb roast will yield 1lb of dried meat. Grind this very dry meat up in a food processor or whirlybird grinder. You want it powdered up like coffee ground sized. You can add salt/pepper/seasonings (or berries if you gotta have 'em) to the dry grinds.
Tallow is made from beef suet, kidney fat. You can get it on the cheap from any local butcher. Tell them you want the kidney fat, muscular fat will do, but suet is the most stable for tallow. Chop up 3-5 lbs of suet into dice sized chunks. Bake it in a large dish at 250 for an hour, stirring it once or twice. Strain off the liquid and run it through a fine mesh colander. Keep cooking it down, straining off the liquid, but do not scorch the fat, low heat is the key. You can feed the cooked down fat to your pets, mixed in with other meat scraps and such to keep from poisoning the critters with commercial pet food.
Weigh out even proportions of liquid fat and ground jerky, 50/50 by weight. Mix it up and you get a nice doughy texture. Portion this into individual containers and cool in the fridge. You can freeze it, or store it at room temp once it is sealed up in a ziplock or other container. Perfect snack on the go. You get about 70% calories from the fat, 30% from the protein. Quite possibly the perfect food, and highest nutrition per pound for bike trips, tours, camping, hiking adventures. Grass fed/organic or wild game meats have the best fatty acid profiles.
This is considered the perfect food. You can live on this stuff without the need of any other nourishment. It has approximately 70% fat and 30% protein. Tim made it with a little sea salt and surprisingly enough, it was fantastic. It reminded me of that beef jerkey you got as a kid that was shredded and in the little can.
On to the recipe.
Pemmican is a mix (50/50 by weight) of dried red meat (jerky) and tallow (rendered beef fat). In special occasions, dried berries could be added for "wedding" pemmican, or to be consumed for special occasions. The real deal meat and fat only pemmican is a plains Indians' staple food. It stores for years and provides a way to make use of red meat from game with a perfect nutritional profile. Jerky without the fat is too lean and leads to starvation in short order without the fat!
Slice thin some lean eye of round roast, and put in your dehydrator for 24-36 hours until dry, snap between your fingers dry. A 3 lb roast will yield 1lb of dried meat. Grind this very dry meat up in a food processor or whirlybird grinder. You want it powdered up like coffee ground sized. You can add salt/pepper/seasonings (or berries if you gotta have 'em) to the dry grinds.
Tallow is made from beef suet, kidney fat. You can get it on the cheap from any local butcher. Tell them you want the kidney fat, muscular fat will do, but suet is the most stable for tallow. Chop up 3-5 lbs of suet into dice sized chunks. Bake it in a large dish at 250 for an hour, stirring it once or twice. Strain off the liquid and run it through a fine mesh colander. Keep cooking it down, straining off the liquid, but do not scorch the fat, low heat is the key. You can feed the cooked down fat to your pets, mixed in with other meat scraps and such to keep from poisoning the critters with commercial pet food.
Weigh out even proportions of liquid fat and ground jerky, 50/50 by weight. Mix it up and you get a nice doughy texture. Portion this into individual containers and cool in the fridge. You can freeze it, or store it at room temp once it is sealed up in a ziplock or other container. Perfect snack on the go. You get about 70% calories from the fat, 30% from the protein. Quite possibly the perfect food, and highest nutrition per pound for bike trips, tours, camping, hiking adventures. Grass fed/organic or wild game meats have the best fatty acid profiles.
Friday, April 2, 2010
Homemade Mayonnaise
Homemade Mayonnaise
1 cup olive oil
1 egg or 1 egg yolk (I used the whole egg)
2 tbsp lemon juice
½ tsp dry mustard
salt & pepper to taste
Add egg, ¼ cup olive oil, lemon juice, dry mustard, salt to container blender or food processor. Turn the machine on and slowly pour the remaining olive oil into the container in a thin, even stream. Too thin? Add more oil. Too thick? Add a little water. Cover and refrigerate up to 1 week.
Yield: 1 cup
Borrowed from The Primal Life
1 cup olive oil
1 egg or 1 egg yolk (I used the whole egg)
2 tbsp lemon juice
½ tsp dry mustard
salt & pepper to taste
Add egg, ¼ cup olive oil, lemon juice, dry mustard, salt to container blender or food processor. Turn the machine on and slowly pour the remaining olive oil into the container in a thin, even stream. Too thin? Add more oil. Too thick? Add a little water. Cover and refrigerate up to 1 week.
Yield: 1 cup
Borrowed from The Primal Life
Primal Pumpkin Pie
This pie is gluten-free, grain-free, dairy-free, and refined-sugar-free.
I adapted this recipe from one at 101 cookbooks. Enjoy!
The crust:
1 ½ cups almond flour
¼ cup melted butter
1 tsp salt
The filling:
1 ½ cups of pumpkin puree*
3 eggs
1 cup coconut milk
½ cup honey
1 tablespoon arrowroot starch
1 teaspoon vanilla
1 tablespoon pumpkin pie spice
1 teaspoon salt
Prepare the crust: Combine melted butter, almond flour and salt in a bowl and mix well. Transfer to a 9 inch pie plate and press evenly into the bottom and sides of the plate.
Prepare the filling: Combine all filling ingredients in a bowl and mix well.
Gently pour the filling into the crust and bake at 350 degrees for 50-60 minutes or until the center of the pie ‘sets’ (is no longer liquidy). Be sure to check on the pie about half way through. If the crust starts to get too dark, attach strips of aluminum foil to the perimeter, covering the crust, to keep it from getting burnt.
* Halve 2 small pie pumpkins, remove the seeds, and slice them into large wedges. Rub the wedges with a little oil and roast on a baking sheet in a 400 degree oven for about an hour. At that point you can scoop out the soft flesh from the skin and puree in a blender and food processor. If this doesn’t interest you, you can just buy a can of pumpkin puree (just make sure you’re buying plain old pumpkin, not pre-spiced pumpkin pie filling).
The Primal Life
I adapted this recipe from one at 101 cookbooks. Enjoy!
The crust:
1 ½ cups almond flour
¼ cup melted butter
1 tsp salt
The filling:
1 ½ cups of pumpkin puree*
3 eggs
1 cup coconut milk
½ cup honey
1 tablespoon arrowroot starch
1 teaspoon vanilla
1 tablespoon pumpkin pie spice
1 teaspoon salt
Prepare the crust: Combine melted butter, almond flour and salt in a bowl and mix well. Transfer to a 9 inch pie plate and press evenly into the bottom and sides of the plate.
Prepare the filling: Combine all filling ingredients in a bowl and mix well.
Gently pour the filling into the crust and bake at 350 degrees for 50-60 minutes or until the center of the pie ‘sets’ (is no longer liquidy). Be sure to check on the pie about half way through. If the crust starts to get too dark, attach strips of aluminum foil to the perimeter, covering the crust, to keep it from getting burnt.
* Halve 2 small pie pumpkins, remove the seeds, and slice them into large wedges. Rub the wedges with a little oil and roast on a baking sheet in a 400 degree oven for about an hour. At that point you can scoop out the soft flesh from the skin and puree in a blender and food processor. If this doesn’t interest you, you can just buy a can of pumpkin puree (just make sure you’re buying plain old pumpkin, not pre-spiced pumpkin pie filling).
The Primal Life
Thursday, April 1, 2010
Paleo Sheperd's Pie
1 large sweet potato or yam
1 lb ground beef
1/2 bag mixed vegetables
1 cup beef broth
2 tsp rosemary (give or take)
2 tsp thyme (give or take)
1 tsp garlic powder
1 TBSP almond flour/meal
dash salt and pepper
Boil sweet potato until soft. Mash with butter and cream if you want.
Brown beef, mix all the rest of ingredients in. Place mashed sweet potato on top of beef mixture.
This an absolutely delicious meal. Full of flavor and very filling. The combination of all the ingredients really compliment each other well. Don't be afraid to experiment with other seasonings. The link below uses mashed cauliflower which would be equally tasty.
It took about 30 minutes to prepare from start to finish.
I found a similar recipe here so I thought I would try it.
If you have any paleo recipes you would like me to share here; post them in the comments or e-mail me. I'll post them and maybe even try them. I've been searching online for paleo recipes and I need a place where I can keep the recipes in one location and have others offer ideas and opinions.
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