Tuesday, July 20, 2010

Salmon Salad


Salmon Salad

Awesome salad - we're having it again this week!
  • Prep Time: 10 min
  • Cook Time: 7 min
  • Servings: 4
  • Ingredients:
  • 1 large carrot
  • 6 oz of plain greek yogurt
  • 2 stalks of celery
  • 8 oz of salmon (we broiled some but you can do canned if you want)
  • 1 med. white onion
  • leaf lettuce
  • 1 tomato
  • 1 tsp lemon juice
  • some dill
  • some paprika
Directions:
Cook the salmon if you want to used broiled, we did ours in a toaster oven with a little olive oil about 6 min. you will want it flaky. I have also done this with a 5oz salmon steak and used 3oz of smoked salmon pack (sunkist or whatever brand) gave it a nice smokey flavor.

while the salmon is cookin' dice the onion, and celery and shred the carrots. I am lazy and I have a slap chop so I slap chop all of the stuff!

Mix the greek yogurt (don't do vanilla by accident so read your labels) the slap chop mix you just made and the lemon juice together.

Either slice the tomatoes or cut into chunks (i like chunks) and set aside.

Rip off a few large pieces of lettuce to make a 'sandwich' with and set aside.

Add some dill and paprika to the yogurt veggie mix and fold in the salmon to the mix.

Lay out 1 or two big pieces of lettuce and dish a nice scoop of the salad into the lettuce, add some tomatoes. Roll the lettuce like a burrito and don't be afraid to add more pieces of lettuce to hold this together...the tighter the better. Grab a napkin because this is probably gonna be messy (you will get better the more you make).

I took the picture after we ate (these are going for lunch the next day) so I will try to post a finished product
. We bought a cucumber to dice and add on top this week...it's gonna be awesome!

Wednesday, July 14, 2010

The Basic Premise

The basic theme here at this blog is simple health tips and lifestyle rules to live by to promote health, longevity and performance. I always have a bias toward performance however (my competitive nature) but it is not necessary as a primary goal. The older I get the more I tend to be interested in the first two goals as the real goal (or goals) with performance being an added bonus.

My basic premise is that we are eating, moving and thinking in a way this is in-congruent with the way that we are designed. We were not designed for high-calorie, low nutrient density foods (processed and agricultural foods) but instead designed for nutrient dense natural foods (think more along the foods that your grandma made you eat before dessert).

We jump on crazy fad diets, exercise regimes and distorted ways of looking at things because as a culture we have strayed from the basics. We require natural whole foods that don't contain anti-nutrients and toxins. We require movement and exercise that mimics the movement we would do in nature. We absolutely require the culture that reinforces core values of small groups in a tight knit community (less then 150 people). The community does not mean your geographical location, it can be social groups but it must be supportive to you and you must actively contribute to the group or groups.

I could try to reinvent this stuff but that would be silly so I have included some of my favorite explainations of this concept from different bloggers and authors that I admire.


Theory to Practice

Mov Nat

The Paleodiet

The Whole 9

Art Devany

Nathaniel Branden

and ya gotta listen to the podcast here Robb Wolf

Thursday, July 8, 2010

Sunnies and Squash






Sunnies and Squash


  • Prep Time: 7 min
  • Cook Time: 15 min
  • Servings: 4
  • Ingredients:
  • coconut oil
  • olive oil
  • 1/2 can of coconut milk
  • 16 Wild Sunfish Filets (from a fishin' trip)
  • 2 eggs
  • club crackers (for the non-Paleo)
  • 1 Yellow Squash (sliced)
  • salt & pepper
  • 1 Zucchini (sliced)
  • Parmesan Cheese (for the non-Paleo)
  • 1/2 a White Onion (sliced)
Directions:
I made 2 versions, one is with the breading and the other is with the batter without breading. Both are good. I sliced up the veggies on a mandolin.

Heat up 2 TBSP of coconut oil over medium high for 1 minute. Throw in the zucchini, squash and onion and mix around with 2 TBSP of coconut milk, turn the heat down to med-med low and cover.

Breading: club crackers and Parmesan cheese in the food processor in equal parts.

In a separate bowl whip together 2 eggs and 1/4 of a can of coconut milk (the recipe calls for milk but we don't have it usually.

Heat up a separate pan over med-high with some extra virgin olive oil. Dip the fish into the egg mixture and drop in the pan (if you are going to use the breading, dip it in the breading and thoroughly cover the fish then drop it in the pan).

If you didn't bread it, the egg separates slightly from the fish. Flip it when you see a 1/8 of an inch white border around the fish. Finish cooking when white and flaky.

If you did bread it, flip it when the batter turns a nice golden brown and pull the fish out when the other side is the same.

By now the veggies should be done...a nice bright green and NOT soggy...I would suggest that you check on them periodically while you are cooking to make sure.

I would like to thank Shane & Bekka for taking us fishing...nothing better than eating something you caught! I paid the price with some wicked sunburn though.