recipe: chicken heart stew

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I have read criticism that eating “Paleo” is too expensive. Personally, I think poor health is too expensive. If you are looking to increase your nutrition and lower your food budget, think organ meat.

I made up a recipe for chicken hearts. Basically, I think you could substitute chicken hearts in any recipe calling for other chicken parts. Go ahead and try. Don’t be chicken. (Sorry)

300 gram chicken hearts, sliced open. wash out the blood if you’re squeamish.
1 shallot, sliced
300 grams mixed spring mushrooms, sliced into agreeable chunks
1 chunk of fresh ginger, sliced thinly
1 T coconut oil
1 T sesame oil
1 t rice vinegar
100 ml water
200 ml coconut milk, canned

Heat the oil; sauté the chicken and shallot in a heavy saucepan over medium heat for a few minutes. Stir to keep stuff from sticking to the saucepan. Add the mushrooms and ginger. Stir it wildly. Splash in the vinegar. Add the water and coconut milk. Stir. Simmer “until done.” Don’t you hate recipes that rely on you to decide what is done! Simmering lets the ingredients share their flavors and softens the mushrooms.

If you think it needs some salt, try adding a splash of coconut aminos. Enjoy!

really green apple smoothie

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1 cup, packed, spinach leaves
3/4 cup full-fat coconut milk
1/2 ripe avocado
1 T (or more) lemon juice
1 small chunk of fresh ginger, peeled
1 handful fresh parsley
1 tsp. spirulina
1 green apple, peeled, cored, and quartered
1/2 cup almond milk, unsweetened, or enough to achieve desired consistency.

Combine all ingredients in a blender. Enjoy!

Easy Salmon Spread

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This easy recipe is a great way to use canned salmon.

Prep Time: 3 min | Servings: 2

Ingredients:
One can red Salmon (213 g)
80 g cream cheese
1 tablespoon lemon juice
1 tablespoon prepared mustard
fresh parsley
salt and pepper to taste

Directions:

Drain the salmon. add all ingredients to a food processor; mix until desired consistency.

Scrape sides of bowl with a spatula. Blend again.

taste and adjust seasoning.

You can refrigerate before serving to intensify the flavors.

Serve with fresh, crunchy vegetables.

Notes: Includes dairy

coconut milk smoothie

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Today’s breakfast smoothie:

1 cup (250 ml) full fat coconut milk
1 cup blueberries, fresh
1 cup kale, chopped, fresh
1 cup bok choy greens, chopped, fresh
1 handful of fresh parsley
1 thumb-sized chunk fresh ginger, sliced
1 teaspoon cinnamon
1/2 tablespoon lemon juice
1/2 ripe banana

These ingredients fill a 1-litre measuring cup.

Assemble in measuring cup for proportions. Transfer to blender. Wake up the neighbors with extended whirring sound. Add some water if the mixture is too thick. Total preparation time: About two minutes.

I’ve modified a recipe from the Wahl’s Paleo Protocol (because I do want I want). The original recipe didn’t call for the banana (or ginger or lemon juice). I wanted to make it a little sweeter because I was intimidated by the amount of greens. And the banana was sitting on the counter, waiting for some action.

If you like cold drinks, keep your coconut milk cans in the refrigerator. You can also use frozen berries for a frozen smoothie.

The smoothie tastes very good. I think the lemon juice brings out the sweetness of the berries. Cinnamon can act as a blood thinner. So be careful how much you eat every day, especially if you are taking medication.

Just try it.

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sometimes you just have to say YES to cravings. Best Ever.

Chicken livers.

recipe:

you’ll need a non-stick fry pan or well seasoned iron skillet.

400g chicken livers (about a US pound).
chili flakes in a pepper grinder
1 T butter
1 t minced onion
2 T balsamic vinegar

saute the onions for a little bit in the non-stick pan over a medium fire. then add the chicken livers. grind the chili flakes onto the livers. flip once or twice, move the ones on the outside to the center. they’ll cook to medium rare in about 4-5 minutes. Put them on a plate.

Put 1 tbl butter into the fry pan, add 2 tbl vinegar. melt, reduce. put the livers back into the pan. stir it up.

Serve immediately.

After offering tastes to all interested family members, eat the rest yourself.

soft-boiled eggs with Swiss chard

I am looking for ways to add greens to my meals and to rock out of my food rut. Instead of saying “I should” to myself, I ask my brain, “how could we do this….” Solutions, rather than shoulds.

This morning I loathed the idea of fried eggs. Instead, I spied some fresh baby chard and thought, why not for breakfast?

I paired soft-boiled eggs with the Swiss chard, which I sautéed lightly in bacon drippings.

I started the eggs before the greens. They were done at the same time. A twist of pepper and a dollop of balsamic vinegar creme and voilà! Very satisfying.

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21DSD – Notes from Day One (Monday)

First piece of advice: never start on a Monday. They’re busy enough. … It would help to follow the directions – the book suggests taking a week to get prepared. I am more of a Jump-Start person. I have a kitchen-full of “alternative” ingredients (almond butter, coconut oil, coconut amino, etc.). So I felt comfortable getting going.

On the other hand, why wait? I did not want to fall victim to “I’ll start tomorrow”.  And I’ve decided I don’t need to be perfect.  I’ve tried the Whole30 protocol and have FAILED repeatedly, making me think I am a FAILURE. False.  

I decided instead with the 21 Day Sugar Detox that 1) I am going to do several of these;  2) I will try my best;  3) I will not be perfect; and 4) I will be gentle and persistent. 

When I took the quiz, I scored as  a Level 1 [since I’ve been “free range eating” lately], which did not satisfy the inner-food-Nazi. But did delight the inner milk-addict.  I’m going to try the “easier way”.  Easy is good. Easy gets done. Easy leads to more joyful experiences. That’s my new story.

 

Recipe: Tasty additions to Roasted Brussels Sprouts

A while back I added a recipe for Roasted Brussels Sprouts HERE. I really love this way of roasting sprouts. They come out sweet and tender with a nicely browned leaves. Since writing up the recipe, however, I’ve switched to using coconut oil rather than olive oil when roasting to prevent oxidation.

This morning I chopped some walnuts and fried some pancetta. When the Brussels sprouts were finished roasting, I added a handful of each to the mixture and then squeezed half a lemon, mixing lightly. You could use pecans and/or bacon instead.

21dsd Day zero. Sunday

planning ahead means I don’t have to rely on will power to make good choices.

Planned:
eggs, bacon, tomato and spinach
coffee with almond milk

Ate:
Eggs scrambled in the remnants of fried pancetta
handful of sliced cherry tomatoes sprinkled with basil
roasted Brussels sprouts with pancetta and chopped walnuts
espresso with whole milk [my kryptonite]

Planned:
salmon salad with nori wrap, green salad

Ate: leftover Brussels sprouts cold from the fridge
Banana
Just wasn’t that hungry.
Coffee with whole milk

Planned:
mini-meatloaves
cauli-mash
salad

Ate: ground beef stir fry with recipe from Well Fed. It was tasty but I have to admit that Chinese five spice is not my favorite combination.
Japanese veggies. Boksoy, yellow carrot, mushrooms, red onion, leek and snow peas.

Roasted parsnips and pumpkin. So so easy!

Planned:
snack: beef jerky, hard boiled egg

Ate: None. Not hungry

thinking ahead: afternoon concert has a short pause where I can drink tea or coffee if I bring my own creamer. Enjoyed their fresh koffiemelk.

other good ideas:

water. Check.
sleep. Soon!
exercise. Not much yet.
fun. Definitely

dusting off the ol’ blog and 21 days of pleasure

I fell asleep at the wheel, figuratively, and I have developed a cushion around my middle.

[I just deleted several sentences in which I was pointlessly explaining my sins.]  I turn 50 in a couple weeks, and I want life-long health at a cellular level. And thinner thighs.  

I would like to model my nutritional beliefs by displaying a lean physique, rather than a middle-aged middle. So I’m starting a 21 day sugar detox tomorrow. And what better way than sharing my travails and successes here.  I picked Diane’s book 21dsd after my favorite mother-in-law introduced me to her beautiful writing and delicious recipes in Practical Paleo, a book I wish I had written. It’s smart and thorough. A shout out to Ann for giving me a copy of PP. 

Next year, which is really just weeks away, I’m  venturing out on my own, after nearly 30 years of institutional shelter.  I am following my passion, which is helping people feel good about themselves and the stories they tell about their lives.  This blog is part of that effort.  

I will spare you the gory details of weight, body fat, measuring tape, ad nauseum. Instead, meal plans and recipes. Because everyone has a body to feed and meal plans and recipes make success easier. And that’s what I’m about. Sharing.

So here’s my little phoenix bursting out of the fire, a photo that showed up when I challenged the Benevolent Universe to send me a gift of purple feathers. And voila! This is it! 

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