CFCL Paleo – Naama’s Chicken with Butternut Squash & Asparagus

London Paleo Kitchen

When Naama sent this to us she said it was ‘hardly a recipe’ – crazy! We think this sounds not only exceptionally tasty, but quick and easy as well. Proof that not all paleo food has to be complicated to taste great! Even comes with a dessert recipe.

Ingredients:
-Chicken with skin (any parts you want)
-Butternut squash
-Asparagus
-Olive oil
-Salt
-Pepper
-Any other spice you like (we have one from Israel which is called Shawarma mix)

Heat up your oven to 220c
Place chicken on a roasting pan, sprinkle with olive oil and spices. Place chicken in hot oven.
Peel and chop the Butternut Squash, and after about 15min add it to the chicken.
Bake for a further 30min (give or take)

Place asparagus on a baking sheet, sprinkle olive oil, salt and pepper and place in the oven 12min before the chicken is ready.
Enjoy 🙂

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CFCL Paleo – Katy’s Avocado Chocolate Mousse

London Paleo Kitchen

Katy told us that this recipe is adapted from the Practical Paleo cookbook which she highly recommends.  All we can say is that it sounds absolutely amazing, and full of good stuff!

Here’s how to make it:

Combine 1 medium avocado, 2 tablespoons coconut milk, 1 tablespoon cocoa powder, dash of maple syrup or honey to taste, dash of pure vanilla extract, cinnamon, pinch of salt.

If you want you can add a banana too, just cut down on the syrup or honey.

Blend in a food processor (or just mash together).

Top with cocoa nibs or whatever you fancy.

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CFCL Paleo – Vicki’s Salmon, Spinach & Coconut Curry

London Paleo Kitchen

Everyone has been raving about this on the CFCL paleo Facebook page – and it’s easy to see why! It sounds like a few of you have already tried this but we thought we should snap up Vicki’s recipe and get it on the blog to share it with everyone. We can’t wait to try it!

Ingredients serves one
Red onion
Leek
Dried chilli, powdered ginger, turmeric – 1 heaped tsp each
1 salmon fillet, cut into chunks
Any other veg you fancy!
300ml coconut milk
And handful each of spinach and coriander

Chop your onion and leek and fry in a bit of oil until browned. Add in your spices and cook for a few more minutes.

Add in the salmon, veg and then coconut milk – the measure is approximate but you just need to make sure the liquid covers the fish and veg. Leave to gently simmer…

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Celeriac Mash

London Paleo Kitchen

Alicia and I each have our own recipes for celeriac mash, so we thought we’d share them both with you and you can choose the one you like best.  Or try them both… although obviously not at the same time, that would just be silly.

So here’s my recipe first.  Strict paleo-ers look away now, this contains dairy!

What you need:
One celeriac, peeled and cut into cubes.
3-4 garlic cloves, crushed
500ml Vegetable stock
10-20ml double cream
1/2 tsp freshly grated nutmeg
1/2 tsp ground ginger
10g ghee or butter
Small bunch of fresh chives, chopped

How to make it:
Put the celeriac in a large saucepan with the vegetable stock and garlic. Add more water if necessary so the celeriac is covered.
Bring to the boil, then turn down the heat and simmer until the celeriac is soft.
Drain the liquid.
Mash the celeriac with a fork.
Add…

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[Paleo] Sausage & Sweet Potato Frittata

Paleo Frittata_2

Paleo Update:  Since my last post, many of you have left comments or contacted me to say you’re interested in hearing about the January Paleo Challenge that Jon and I are currently doing.  So I’ve decided to include a “Paleo Update” with each Paleo-inspired recipe that I post.  I’ll give you a quick inside look at how we feel throughout the month and what we think about the lifestyle.

It honestly hasn’t been as painful as one would expect a “diet” to be.  That’s not to say we haven’t had cravings (sugar for me, beer for Jon) and/or been grumpy at all.  For better or worse, here are some of our random thoughts and realizations so far:

  • A Paleo lifestyle is not cheap!  LOTS of fresh produce, grass-fed meats, wild-caught seafood and odd products like coconut oil really add up.  I’m not saying the cost isn’t worth it but just be ready…

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[Paleo] Pancakes with Blackberry Compote

Paleo Update:  Day 11 and Jon and I are feeling really good!  In my last Paleo post, I mentioned that I’ve been going to bed hungry a majority of the time.  I’ve definitely felt better the past couple days – my stomach must be getting used to the amount of food I’m consuming.  Also, Jon and I have been heavy handed with the dinner veggies (i.e. extra cauliflower or extra brussel sprouts).  We’ve also been making a conscious effort to add even more protein to our diet – Jon’s now eating packed tuna for breakfast (Yuck, not for me!) and we cooked up an extra batch up chicken breasts just for snacks throughout the week.

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Paleo Pancakes_2

If you’re on Pinterest, I’m sure you’ve seen a pin for pancakes made with just eggs and a banana (like this one).  I’ve had a few variations…

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Day 4 – Food & Body Log

16/01/2013

Morning weight: 235.9lb Bodyfat measurement: 36.4% – body fat is going to have some variance… but as long as I see good results and make sure i’m getting enough protein, and enough fats to make sure protein isn’t the choice fuel source its got to go down!

DOMS on the chest from even the smallest of workouts so no training again today. I’ll try and do some compound moves tomorrow, perhaps squats to start :).

Little short on calories again but macros are pretty sweet if the calcs I’m working for are OK, lets hope they prove to be soon! My macros before the last meal of the day which was salmon, were perfect on 45% fats/35% protein/20% carbs but in the end I’ve ended up with less carbs in the grand scheme of things which isn’t bad whilst trying to lose some fat! To top it off I got my fiber in no problem :).

Screenshot_2013-01-16-20-49-58 Screenshot_2013-01-16-20-50-05

Your Food Diary For:

Prev Wednesday January 16, 2013 Next
Meal 1 Calories Carbs Fat Protein Fiber Sugar
Fruit – Banana, 50 g 71 17 0 1 1 0
Sainsbury’s – Mango Chunks (Frozen), 50 g 31 7 0 0 1 7
Reflex – Instant Whey Strawberry, 1.5 shake 146 2 2 30 1 2
Sainsbury’s So Organic – Crunchy Peanut Butter, 30 g 185 2 15 9 3 1
Add Food

433 28 17 40 6 10
Meal 2
Mexican Paleo Chicken Stew, 1 serving(s) 381 18 12 39 4 13
Add Food

381 18 12 39 4 13
Meal 3
Free Range Hard Boiled – Hard Boiled Egg – Free Range, 120 g 120 0 10 12 0 1
Sainsburys – Chopped tomatoes in tomato juice correct, 230 g 49 8 0 3 2 7
Add Food

169 8 10 15 2 8
Meal 4
Tesco – Green Thai Chicken Curry, 400 g- 1/2 can 430 6 25 38 14 6
Add Food

430 6 25 38 14 6
Snacks
Braham and Murray – Good Oil -Hemp Seed Oil, 15 ml 60 0 15 0 0 0
Add Food

60 0 15 0 0 0
Snacks
Asda – Fresh Scottish Salmon 100 g, 110.0 g 261 0 15 31 1 0
Fresh – Brocolli, Fresh, 100 g 38 2 1 3 3 2
Oil – Olive, 1 tsp 40 0 5 0 0 0
Carrots – Raw, 100 g 41 10 0 1 3 5
Oil – Sesame, 1 tsp 40 0 5 0 0 0
Cabbage – Raw, 50 g 12 3 0 1 1 2
Garlic – Clove, 1 clove 4 1 0 0 0 0
Amoy – Reduced Salt Soy Sauce, 10 ml 6 1 0 0 0 1
Add Food

442 17 26 36 8 10
Totals 1,915 77 105 168 34 47
Your Daily Goal 2,100 105 105 184 30 42
Remaining 185 28 0 16 -4 -5
Calories Carbs Fat Protein Fiber Sugar
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Day 3 – Food & Body Log

15/01/2013

Last night to be truthful with you all, my head was pounding a little… now this could be diet related, or virus related but I have a feeling I had a bout of “low carb flu” while my body adjusts… my morning weight says it all as I was 236.8lb losing about 2lb in water weight over night sleeping!

I kicked the day off trying out the Coconut Porridge recipe (minus the whey), and i’m not sure if its because my ground almonds are really sweet or because perhaps my dessicated coconut was too sweet but it was pretty horrible to be honest. I’ll give it another try with some alterations… I also didn’t have the flax meal. My calories were nothing like what was calculated as you can see under Meal 1 below in the daily food diary, but the macros worked there-selves out in the end!

I then decided for lunch that I would try and recreate the Foil bag baked Chilli & Lime Salmon with stir fried veg that my other half cooked for me last night, my attempt wasn’t quite so tasty but hey it was pretty damn good.

Foil bag baked Chilli & Lime Salmon with stir fried veg

I decided to start the training about 40 minutes after I finished tackling that plate and went for a long brisk walk and clocked up 5.1km in 52 minutes, I used to jog that in 30 at my fittest without problem (probably not impressive either but there is noway I could do that now, but soon!). I saw some pretty crazy houses in the new area I recently moved to, epic mansions but the pics don’t really do it justice in anyway shape or form, there was a whole other section or 3 to this building that was set far far back.

IMG_20130115_164021

Anyway after that walk I did a few sets of press-ups and then some dips but my lower back is still aching from Day 1’s kettlebell training so I am going to have to start this slow which sucks!

Shortly after finishing after about 1 hour 20 minutes or so I made the post workout shake up with 100g blueberries, 2.5 scoops reflex instant strawberry whey and ate a spoonful of so organic crunchy peanut butter.

Then came the special new exciting recipe to my new adjusting pallette. Mexican Paleo Chicken Stew… it was damn nice!

Paleo Mexican Chicken Stew

I’m not sure if i’ll manage to get another meal in… so I’m going to leave it at 4 meals for today. My exercise wasn’t tracked in myfitnesspal but estimated 300 cals burned. Might sneak in a few nuts later this evening to try get my protein intake up slightly.

So I hit the macro ratios pretty well according to the my fitness pal app 53% healthy fat, 34% protein, 13% carbs but missing a few calories from whatever snack I have in a short while. Defecit today is probably around 4-700 calories depending on how accurate the BMR calcs are. After 2nd week measurements will be more important in working out my intake requirements.

Screenshot_2013-01-15-20-02-33 Screenshot_2013-01-15-20-02-38

Your Food Diary For:

Prev Tuesday January 15, 2013 Next
Meal 1 Calories Carbs Fat Protein Fiber Sugar
Asda – Desiccated Coconut, 25 g 157 2 16 1 4 2
Asda – Ground Almond, 26 g 168 2 15 7 2 1
Kingfisher – Light Coconut Milk 100ml, 100 ml 77 1 8 1 0 1
Reflex – Instant Whey Strawberry, 1.5 shake 146 2 2 30 1 2
Add Food

548 7 41 39 7 6
Meal 2
Asda – Fresh Scottish Salmon 100 g, 110.0 g 261 0 15 31 1 0
Fresh – Brocolli, Fresh, 100 g 38 2 1 3 3 2
Oil – Olive, 1 tsp 40 0 5 0 0 0
Carrots – Raw, 100 g 41 10 0 1 3 5
Oil – Sesame, 1 tsp 40 0 5 0 0 0
Cabbage – Raw, 50 g 12 3 0 1 1 2
Garlic – Clove, 1 clove 4 1 0 0 0 0
Amoy – Reduced Salt Soy Sauce, 10 ml 6 1 0 0 0 1
Add Food

442 17 26 36 8 10
Meal 3
Reflex – Instant Whey Strawberry, 1.5 shake 146 2 2 30 1 2
Vip – Use Like Fresh – Blueberries (Frozen), 0.71 cup (140 g) thawed 66 16 0 1 4 11
Sainsbury’s So Organic – Crunchy Peanut Butter, 30 g 185 2 15 9 3 1
Add Food

397 20 17 40 8 14
Meal 4
Mexican Paleo Chicken Stew, 1 serving(s) 381 18 12 39 4 13
Add Food

381 18 12 39 4 13
Snacks
Add Food

Snacks
Add Food

Totals 1,768 62 96 154 27 43
Your Daily Goal 2,100 105 105 184 30 42
Remaining 332 43 9 30 3 -1
Calories Carbs Fat Protein Fiber Sugar

Bring on tomorrow, let me know if your doing anything similar… or posting recipes that I might have missed through the WordPress reader. Anything at all!

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Mexican Paleo Chicken Stew

Nutrition:

Paleo Mexican Chicken Stew

Per serving aim:
36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber
420 cals

Per serving actual:
39g protein
18g carbs (14g of sugar)
12g fat
4g fiber
381 cals

 

Ingredients:
4 Skinless Chicken Breast Fillets (480g)
2 Red Onions
3 Garlic Cloves, Finely Chopped
1 Tsp Chipotle Paste
1 Tbsp Olive Oil
2 cans (400g each) chopped tomatoes
Few coriander leaves

Serves: 3

Directions:

Heat oil in medium pan, add chopped onion (say 2/3rds) and cook for 5 minutes until softened and starting to turn golden, adding garlic in the final minute. Stir in chipotle paste and tomatoes. Add the chiciken and spoon over the sauce, simmer gently for 20 minutes until chicken is cooked.
Remove the chicken and shred with 2 forks, then stir back into the sauce. Scatter with red onion and coriander. Serve with the remaining onion and tortillas or rice.

 

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Meal Plan Sunday + Mushroom/Sausage/Escarole soup recipe

(Not As) Big Bob

Hi friends! We have had such warm weather this weekend! Yesterday Bob & I took Stanley for a walk up to Starbucks — it was about a 3 mile walk round trip – and by the end of the trip I was getting too warm in my sweatshirt. It was wonderful! I hope you enjoyed your weekend, too.

Now we’re watching some football and I’m about to get started on dinner prep for tonight, which reminded me to post our meal plan. I’ll also post our grocery list if that helps!

For the record, the new recipe I tried last week with the shrimp was DELICIOUS. It ended up looking like this:

shrimp stew

And we ate it over cauliflower “rice”. The leftovers may have been even better the next day for lunch. I highly recommend it. Took about 15 minutes to make total!! The only thing I did differently was double…

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