Stuffed Pork Loin, Bacon Wrapped Asparagus and Oven Roasted Eggplant

This week is a guest post recipe from my sister Amy.  She has a Culinary Arts degree, has been working in the restaurant industry for 14 years and has been gluten-free for the last 4 years.  She has also 'gone Paleo' for the last year and is doing awesome.  I get lots of recipe ideas from her and it is always a treat make it to the holiday feast if she is cookin'.  Her son, Wilson eats better than most dietitians and is a wonderful, smart and fun 7 year old.

Apple, dried apricots, and dried cranberry stuffed pork loin, bacon wrapped asparagus, and oven roasted eggplant.

• 4 lb pork loin roast with a hole cut through the center with a long knife
• 2 small granny smith apples, peeled and chopped fine
• 12 turkish apricots sliced thin
• 1/2 cup dried cranberries
• mix fruit and stuff into hole, the bigger you slice the hole, the more you can stuff!
• Season fat ribbon with salt and pepper
• Cook in 350 degree oven until internal temp of 150, let rest 10 minutes before slicing.

Sausage Breakfast Casserole

During the cold winter months I often crave comfort foods.  At home growing up this was always some sort of casserole dish.  Always high calorie and full of gluten and wheat products.  As I eat cleaner and find myself avoiding those foods as much as I can without insulting relatives ("What do you mean you don't want my brownies that I worked on all day to make?").  I still crave the comfort foods.  This version of breakfast casserole is tasty and relatively low calorie and higher in nutrients compared to a potato based one.  Added bonus...5 ingredients! 

Ingredients:

Approximately 4 servings
1 pound ground breakfast sausage or other ground meat
3 turnips, peeled and grated (a food processor works well for this)
1/2 onion diced
4 eggs
3 scallions, chopped

Instructions:
Sauté sausage and onions, breaking it the sausage into small pieces with a spoon or spatula, until almost cooked through.  Mix the sausage and onions with the rest of the ingredients.
Spoon into a 8×8 baking pan.  When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.  (my wife prefers this with a little shredded cheese on top...that ups the calories though)

Chipotle Avocado Chicken Unwhich

Been slackin' on the blog posts....I've been busy and it has been a nice lesson on why I started this blog to begin with. Making food and lifestyle choices easy and quick. I have a bunch of recipes for the next month and wanted to get this one up before it gets too cold. I love eating sandwiches this way and it allows my wife and I to eat burgers and chicken all the time w/o the bun.

Chipotle Avocado Chicken Unwich

2 chicken breasts
1 avocado
2 slices of provolone (if you like)
1 head of lettuce
1 roma tomato (sliced)
1/4 white onion sliced
1 tsp of chipotle mustard

Marinate the chicken breasts in the mustard for at least 10 minutes (30 is better) and grill em. Remove the outside layers of the lettuce and keep the pieces big...layer them 3 deep. Put your chicken breast in the middle of the lettuce (add cheese now if that is your thing). Top with onion and tomato and a squirt of the mustard. wrap the chicken up so you can hold it (you may want to let it cool for a minute).

It takes practice to eat and fold the unwhich so have patience and bring napkins if you are not into shirt-plates. These are really good and this one is not as messy as a burger unwhich. We sided this one with steamed green beans.

Nociose Salad

French for Cobb Salad

* Prep Time: 20 min
* Cook Time: 10 min
* Servings: 2

* Ingredients:
* 4-6 new red potatoes
* 2 roma tomatoes
* 2 Tbsp capers
* 1 cup of fresh green beans (french cut)
* one 8 oz tuna steak
* 1/2 a head of lettuce (shredded or ripped to bite size)
* 2 hard boiled eggs
* 1/2 red onion
* 1/2 cup of olive oil
* salt and pepper
* 1/4 cup olives (whole might be better...I had sliced)
* 1/3 cup of lemon juice
* 1 Tblsp oregano
* 2 Tblsp basil
* 1 Tblsp thyme


Directions:
I usually like less work when I cook but after getting done I will definitely do this again. Read the whole recipe once through to make sure you get the timing right with all the food you are cooking. Doing some of it before hand may be a good idea like the eggs and beans.

Start a pot of water to boil (2 if you haven't boiled the eggs) and cook the potatoes (5-10 minutes after boil). I always just stick a fork in them and when the fork slides easily...let them cook for one more minute and pull them. Set them aside and cover with some of the vinaigrette that you made up while they were cookin' (see below). Keep the water, bring to a boil again and toss the green beans in there. 5-8 minutes till bright green and still crisp. Pull and quickly rinse with cold water.

If you needed to cook the eggs use the other pot you put on. Eggs and cold water. Bring to a boil for 1 minute then turn off the burner and let them sit in the hot water for 10-11 minutes. Pull them and peel them. Cut into quarters and set aside.

Fix the vinaigrette.
Take the lemon juice, olive oil, basil, oregano and thyme and mix it up. Add a little salt and pepper to taste. Set aside for use.

Take the lettuce and toss in some of the vinaigrette and plate the lettuce like in the picture. Cut the tomatoes into quarters or eighths and plate along the edge of the lettuce. plate the eggs. plate the olives. plate the green beans. Slice the onions and plate them.

Fire up the grill to cook the tuna steak. I used the toaster oven, set in on broil and gave it about 10 minutes. Should be slightly pink on the inside. cut in half and toss with some dressing.

plate the potatoes and tuna steak. sprinkle the capers over the whole salad.

Eat!

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!

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

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.

Garlic and Pepper Chutney

Garlic and Pepper Chutney

• Prep Time: 5 min
• Cook Time: 0 min
• Servings: 4

• Ingredients:
• 4 Bulbs of Garlic
• 1 green banana pepper
• 1 red serano pepper

Directions:
My sister's recipe!

Separate cloves and peel off garlic skin (the papery stuff)
Cut the cloves in half or just throw them in the food processor or blender,
Remove the stems and seeds from the peppers and toss them in too.

Puree until you get a nice consistency like minced garlic size or slightly larger (pulse it to get it the right size...don't over do it...you can always go smaller later)

Put it in a small mason jar and if you want to keep it for a longer period of time seal the jar and drop it in a pressure cooker to make it last longer.

Spread this stuff on anything or add to any dish that needs a little ZANG to it. It is great on any meat or in salsa, eggs with veggies...you name it.

Steelhead Trout & Garden Salad

I had a serious case of the Monday's today. I had a great camping trip this weekend and felt like a kid during the last week of school. All I wanted to do was to get outside. I had a wonderful patient bring by some organic produce and the wifey wanted fish so I threw this together. I did have a great workout today too so I am all geared up and ready for Tuesday!



Steelhead Trout and Garden Salad

• Prep Time: 5 min
• Cook Time: 6 min
• Servings: 2

• Ingredients:
• 2 cloves minced garlic (I had some sweet garlic chutney my sister made)
• 2 handfuls of Romaine lettuce
• 1/2 an onion
• 2 4oz Steelhead Steaks (preferrably wild caught)
• 2 tsp grass-fed butter
• 2 sprig of thyme and 2 basil leaf
• salt and pepper to taste
• 2 tbsp ginger dressing
• 2 handfuls of colored greens
• 4 radishes

Directions:
Get yourself some aluminum foil to put the fish in to fold it up in a pouch on the grill. Put the butter and half of the sliced onions on each one. Top with the garlic, thyme and basil. Fold up the foil and throw on the grill on med to med-high.

Scrunch up the lettuce and colored greens and toss into 2 bowls. Take the radishes and onion and slice thin then throw them on.

Use a little ginger dressing on the salads (I love home made but I didn't have any for this time around...a little is also nice on the fish with the garlic)

By the time you are done making the salad the fish should be done if you preheated the grill. If not, check it to see...should be flaky and moist). Pull the fish off and if you are lucky you can slide your fork between the skin and the foil and the skin will come right off and stick the foil...no mess.

Coco-delicious

Working out and balancing a career and kids (not yet mom) make it tough to eat right especially in a fast food dominate culture. Now the following recipe can be used for building muscle and cutting fat IF you don't over do it. IF you are trying to bulk and just build mass with no real regard for % body fat use this in ADDITION to your regular meals. IF you are trying to lean out then use it as a meal replacement if you can't get a solid meal in that is very low carb and high protein. So here it goes.

Coconut Cafe Protein Shake
16 oz of water (grass fed milk if trying to bulk)
2 scoops of Whey Protein (Chocolate if trying to bulk)
1 shot of espresso (in a pinch use a tsp of instant coffee)
1tsp to 1tbsp of coconut milk

I have used this as a meal replacement when needed (only when I get hungry around lunch and know that there is no way to get my protein in for the day).

It is very good at killing any hunger for a long time due to the protein and fat content. The fat from the coconut is very healing to the gut walls and will help you absorb nutrients better.

MONDAY & TCMTG

Mondays are great. The whole week is ahead of you wild and crazy plans to be implemented from the weekend. I did find this great blog that I am going to follow.

The Clothes Make the Girl is a neat little blog that shares the importance of the journey not the destination.

To put it another way it is never about where you are at...it is where you are going and Melissa over at TCMTG is not only honest but fun too. She has a killer recipe for Scotch Eggs somewhere on her blog.

The Clothes Makes the Girl

Rainbow Cobb Salad

I could eat a version of Cobb Salad at every meal
and be perfectly fine. It's easy and I don't have to think much to make it. I can change any one of the ingredients to change the flavor.

Low carb plenty of protein and nutrients AND delicious...perfect!

The one on the right is mine with the olives...Laura won't eat them.

Rainbow Cobb Salad

Cobb Salad with chicken, eggs, peppers, tomatoes, cabbage, spinach, olives and feta

• Prep Time: 10 min
• Cook Time: 12 min
• Servings: 2

• Ingredients:
• 2 hard boiled eggs
• 1 orange bell pepper
• 1 bag prewashed spinach
• 1 large chicken breast
• tsp of feta cheese (optional)
• 1 tsp of olive oil (optional for dressing)
• 2 handfuls of grape tomatoes
• 1/4 head of red cabbage
• 1/2 a small can of black olives
• 1 tsp real bacon bits
  

Directions:
Grill, roast or broil the chicken breast

While the chicken is cooking put two handfuls of spinach on each plate (sometimes spinach is a little dry...if that is the case I will rinse in water and shake before I plate it)

Cut up the cabbage, peppers, tomatoes, eggs, olives and put in fancy lines on your spinach (see picture)...this will definitely add to the flavor and your cool factor.

After the chicken is done (I grill it about 4-6 minutes per side)...cut it into chunks or be a real cave dude and tear it up (you can use a fork) and line up your chicken on the spinach.

I like a little feta cheese and bacon sprinkled on top.
If the chicken or the spinach is a little dry drizzle a little EVOO on it.