How to cook a steak without a grill or broiler

(source: http://www.beyondsalmon.com/2007/06/steak-revisited.html)

What you need

• a roasting pan with a rack
• a heavy skillet
• an instant read thermometer
• 1.5 - 2 inch thick steaks (plan on 6-8 oz of boneless steak per person or 1 porterhouse for 2 people)
• salt and pepper
• vegetable or olive oil

Steps:

1. Preheat the oven to 275F and adjust oven rack to middle position. Wrap the roasting pan with foil (to make clean up easy). Place a rack in the roasting pan.
2. Trim the silver skin and extra fat off the outside of the steaks. Dry steaks well with paper towels and season very generously with salt and pepper on all sides. Set the steaks on the rack and place in the oven until instant read thermometer inserted sideways into the center of the steak registers 90 for rare, 95 for medium-rare, 100 for medium, and 110 for medium-well. If you are cooking a porterhouse, stick your thermometer into the wide part of the strip section so that the tip ends up about 1/2 to 1 inch from the bone. How long it takes to get to this temperature depends on the thickness and structure of the steak. A boneless, 8 oz, 1.5 inch thick steak takes about 20 minutes and a 2 pound porterhouse can take as long as 40 minutes. A thermometer is key!
3. At this point your steak will look extremely unappetizing. Don't panic. Set a heavy skillet over high heat until very hot. Add the oil and wait until it's a little smoky. Add the steaks and cook until browned, 1.5-2 minutes, lifting the steaks after about a minute to redistribute the fat. Flip and brown on the other side. Don't they look better now? Then brown the steaks briefly on the sides and remove to a warm plate to rest loosely tented with foil for 7 minutes.

Serving suggestions: You can serve these steaks as simply or as dressed up as your heart desires. If you are in a saucy mood, deglaze the pan with stock and wine to make a pan sauce. Other options are topping your steak with garlic herb butter while it's resting or drizzling it with a little lemon juice and olive oil. Just let your imagination guide you.

Philly Cheese Steak stuffed peppers!

recipe from http://fastpaleo.com/philly-cheesesteak-stuffed-peppers/

Ingredients

• 8 oz. Thinly Sliced Roast Beef
• 8 Slices Provolone Cheese
• 1 Medium Sweet Onion
• 6 oz. Baby Bella Mushrooms
• 2 Green Peppers
• 2 Tbs. Butter
• 2. Tbs. Olive Oil
• Salt and Pepper - to taste

Directions

• Slice peppers in half lengthwise, remove ribs and seeds.
• Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
• Preheat oven to 400
• Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes
• Line the inside of each pepper with a slice of provolone cheese.
• Fill each pepper with meat mixture until they are nearly overflowing.
• Top each pepper with another slice of provolone cheese.
• Bake for 15-20 minutes until the cheese on top is golden brown.
• Serve and Enjoy!!
• Makes 4 servings – 6 net carbs per serving

Coconut Lemon Meltaways

Makes roughly 22 to 24 Cookies

Step 1.

Dry Ingredients

1 & 1/2 cups Almond Flour (you can make this, or buy it - however most store bought Almond flour is not raw)

1 & 1/2 cups dried Shredded Unsweetened Coconut (I used medium shred, but fine shred would also work well)

1/3 c Coconut Flour

2 big pinches of Salt

Mix all of your dry ingredients together - set aside and move onto the next step.

-

Step 2.

Wet Ingredients

In a small mixing bowl combine the following:

6 Tbsp Agave (Eep! Agave found it's way into my kitchen!)

4 Tbsp Lemon Juice

2 tsp Vanilla 

1 Tbsp Lemon zest (Tip: Zest your Lemon before you juice it)

Mix together all of the above ingredients...

Now, it's time to break out your Electric Mixer!

With your mixer on, slowly stream in the wet ingredients...

Almost done...

-

Step 3.

The Thickener

1/4 cup AND 1 Tbsp melted Coconut Oil

While your Mixer is on, stream in your melted Coconut Oil. Your batter will thicken fairly quickly as it mixes with the Oil and the oil cools down.

Oh boy!

Now it's time to form some cookies!

The final step is up to you.

You can either - 

Option 1. (This is the best way to have these cookies in my opinion) 

Warm them in either your Dehydrator or Oven (set at it's lowest heat, leaving the door cracked open). 

Warm your Cookies for 1 hour, maybe a bit longer 

Your finished Cookie will be dry on the outside and melt-in-your-mouth moist on the inside 

Place your cookies in the fridge after they've cooled down, letting them chill and set before you eat them.

-

Option 2. Place your Cookies to set/chill in the fridge for about an hour.

If you opt not to heat/dry your cookies the texture will be soft and moist.

Coconut Muffins (via KC, via CJ)

INGREDIENTS: 3 Eggs 1/2 Cup coconut oil 1/2 Cup Grade A Maple Syrup 1/2 Cup coconut flour 1/2 teaspoon (Celtic) Sea Salt 1/2 teaspoon baking soda 1/2 Cup unsweetened shredded coconut DIRECTIONS: Preheat oven to 350 degrees In a small bowl, blend: eggs, coconut oil & maple syrup with a hand mixer over a warm water bath so the coconut oil breaks down (melts). Stir in the coconut flour, salt, baking soda, and shredded coconut. (add some chocolate chips too, if you want) Allow batter to sit and thicken a bit... maybe 1 minute. Line a cupcake tin with baking cups (I didn't do that. I just sprayed my pan with olive oil spray). Spoon batter into pan so it fills about 1/4 to 1/2 way... I used a 12 count muffin tin and the batter fills almost 1/2 way for 12 muffins. Bake for 20 - 25 minutes. Eat and enjoy!

ICE CREAM!!!!!!!!!!!!!!!!!!!!!!!!

Recipe from: http://paleodietlifestyle.com/paleo-coconut-vanilla-ice-cream/

This recipe is 100% Paleo and while you have to possibility to add some sugary indulgences like dark chocolate or honey in it, it’s completely up to you and you don’t have to add anything sugary to get a great result that’ll please everybody. You can leave it plain like your usual vanilla ice cream or add any of your favorite flavoring during the preparation process. Fruits, coconut flakes, nuts or mint are all good options, as are honey or chocolate if you’re in for a little treat. You can always prepare the ice cream plain and add any of those other options when serving the ice cream so you can enjoy different flavors every time.
People are often worried about making ice cream because they don’t have an ice cream machine, but it’s not much more complicated or time consuming without one. The trick is to fully cool the custard in the refrigerator before putting it in a bowl in the freezer and vigorously whisking it every 30 minutes for about 2 to 3 hours while it freezes. This will prevent hard crystals to form and will produce the same smooth ice cream you’d expect from an ice cream machine.
This is a real ice cream made with a custard with the help of eggs. Unlike simpler ice cream recipes not based on a custard, this one will be much richer and will feel like the real ice cream you’re used to. It takes a bit more implication on your part, but the result will speak for itself.

Ingredients

Base

• 1 can coconut milk, full-fat;
• 2 eggs or 4 egg yolks (yolks alone will give even more richness);
• Seeds from 2 fresh vanilla beans or 4 tbsp real vanilla extract.

Possible flavoring options (add any or a combination of the fallowing flavorings)

• 1/2 cup of your favorite berries (chopped or blended to a puree);
• 1/2 cup coconut flakes;
• 1/4 cup finely chopped mint;
• 1/4 cup chopped nuts;
• Lemon, lime or orange zest;
• 3 tbsp raw honey;
• 1/4 cup dark chocolate chips or flakes (you can take a high quality dark chocolate and chop it yourself to your liking).

Technique

1. Boil some water in a pot and reduce to a simmer.
2. Place a heat proof bowl over it in a double boiler fashion and pour the coconut milk in it. Put vanilla seeds or vanilla extract with the coconut milk and heat until hot, but make sure it doesn’t come to a boil. If using flavorings such as mint or dark chocolate, you can add them now. You can also add chocolate at the end of the process to keep the pieces whole.
3. Whisk the eggs of yolks in a separate bowl. Add one ladleful of the now hot coconut milk to the eggs while whisking quite vigorously. What you’re doing is tempering the eggs and slowly bringing the temperature up without cooking the eggs and risking that they scramble. Add two or three other ladlefuls of the coconut milk mixture and incorporate them to the eggs while whisking continuously.
4. Take the tempered eggs and whisk in the bowl where the rest of the coconut milk is on the double boiler.
5. Whisk for a couple of minutes non-stop to form a thick custard. Make sure it doesn’t get too hot and the simmering water doesn’t touch the bowl.
6. Once the custard is ready, remove from the heat source and let it cool on the counter or the refrigerator.
7. You can add any other flavoring you want to use once the custard is cold enough to put a finger in it and feel comfortable.
8. Let it cool even more in the refrigerator before freezing it.
9. Put in your ice cream maker and follow its instructions or put in a baking dish in the freezer and stir vigorously every 30 minutes for about 2 to 3 hours until it’s set.
10. Take it out of the freezer for about 10 minutes before enjoying so it softens a bit. Serve with added coconut milk, berries, mint, coconut flakes or any other flavoring you might like.

Games WOD - Trish's Chicken

What you need:

Tools: Baking sheet, aluminum foil, food processor or blender, medium pan.

·      3 to 5 pounds of pastured chicken wings. We used almost 5 pounds. Use quality meats when you can afford to folks. I understand.

·      1 tbsp coconut oil

·      1 medium mango. 1 cup will be used for the sauce, the remainder for the dipping salsa / sauce.

·      2 cups of crushed pineapple (don’t be afraid to use some of the juice as well). 1 cup for the sauce, 1 cup for the salsa. I used two 8 ounce cans.

·      2 jalapeno peppers, chopped.  Seeds and all. (optional, use less if you don’t wan’t heat, or skip the seeds if you’re a baby)

·      1 habanero pepper, chopped.  Seeds and all. (optional, only for those that want to bring the heat, like we brought it)

·      4 medium cloves of garlic, chopped

·      6 ounce can of tomato paste

·      1 cup of beef stock

·      2 tablespoons of apple cider vinegar

·      2 teaspoons of paprika

·      2 teaspoons of cayenne pepper

·      1/4 to 1/2 cup coconut milk (for fruit puree dip)

 

How to make the awesome paleo sauce:

1. Add your tablespoon of coconut oil to your pan and set the heat to medium low. Add your jalapenos, habaneros, and garlic to the oil and get them to sweat a bit (about 5 minutes). The goal is to let the capsaicin (hot stuff) in the peppers combine with the coconut oil and create the spicy primer for the rest of your sauce to absorb.

2.   Add the mango and pineapple to the pan and mix well and let cook for another 5 to 10 minutes. Let all the elements of the pot soften slightly.

3.   Add your beef stock, apple cider vinegar, tomato paste, and seasonings. Stir well.

4.         Reduce your heat to low and cover. Let cook for about an hour, and stir a few times.

Games WOD - Paleo Macaroons

Recipe from http://crossfitcarbon.com/coconut-macaroons/2950 Ingredients Ingredients 1 vanilla bean pod 6 egg whites 1/2 cup pure maple syrup 3 cups unsweetened shredded coconut Preparation 1.  Preheat oven to 350 degrees F. 2.  Line two baking sheets with parchment paper. 3.  Cut vanilla bean lengthwise and press open. Using a sharp knife, scrape vanilla beans into a small bowl. 4.  Place egg whites in a large bowl. Use a hand mixer to beat the egg whites until stiff peaks form. 5.  One at a time, use a spoon to gently fold in vanilla beans, maple syrup, and coconut. 6.  Use a small scoop or spoon to scoop small balls of batter onto the baking sheets. 7.  Bake for 10-15 minutes, checking the macaroons near the end of baking time to ensure the coconut doesn’t burn. 8.  Let cool for one minute on the baking sheet and then transfer to a wire cooling rack until completely cooled. 9.  Store in an airtight container at room temperature for up to five days. Place parchment or wax paper between the layers. If storing in a sealable plastic storage bag, be sure to get as much air out as possible before sealing.

Cooking WOD 12.13 Cole Slaw

From http://fastpaleo.com/super-simple-coleslaw/

(minus the chicken...)

INGREDIENTS:

4 C diced Green Cabbage

1 C shredded Purple Cabbage

1 C shredded Carrots

1/2 tsp salt

1 tsp honey

1 tsp onion powder

1/2 tsp garlic powder

2 tbsp white vinegar

2 tbsp extra virgin olive oil

METHOD:

In bowl, combine cabbages and carrots
In small bowl, combine remaining ingredients and pour over slaw mix.
Mix well and allow slaw to sit in fridge several hours prior to serving.

Cooking WOD 12.13 Paleo Shepherds Pie

From http://fastpaleo.com/shepherds-pie/

INGREDIENTS:

• Filling: 2 pounds ground beef 
• 2 Tbsp EV Olive Oil (or Coconut Oil)
• 1 Tbsp Fresh minced Rosemary, 1 Tbsp Fresh minced Thyme, 1 carrot - grated or minced, 1 onion - grated or minced
• 1.5 Tbsps Worcestershire Sauce, 1 small can tomato paste, Red Wine, 1/2 c Chicken Stock
• Cauliflower Mash: 1 head cauliflower, cut into small pieces
• 2 parsnips, cubed
• 3 Tbsps coconut butter, 1/4 c coconut milk
• 2 tsp granulated garlic
• salt & pepper, to taste
• Parmesan cheese, grated (optional)

1. Put chopped cauliflower and parsnips in large pan of water and boil until both are soft.

2. Meanwhile, preheat the oven to 400.  Warm the olive oil in a large pan over medium heat.  Add ground beef and cook until browned nicely.

3. When meat is browned, add fresh herbs.  Stir for a minute or so, then add onions and carrots.  Stir and let cook for 2-3 minutes or until onions start to get soft.

4. When parsnips and cauliflower are soft, drain in sink.

5. Add sauce and stir, then tomato puree, stirring until combined.  Splash a few good glugs of red wine (1/2 cup?) and let sweat for 3-4 minutes.  Add chicken broth, stir.  Turn heat down to low and let sit.

6. Blend parsnip and cauliflower in food processor, adding butter, coconut milk, salt, pepper and garlic.

7. Fill large pie pan or casserole dish with meat mixture, about 2" high.  Cover meat with veggie mash and smooth nicely.  Sprinkle a generous amount of grated parmeson on top (optional).

8. Put in 400 degree oven for 18-20 minutes until top is golden brown.

For the Crockpot: Creamy Red Shrimp and Tomato Curry

From PaleoPot:  (http://paleopot.com/2012/05/creamy-paleo-red-shrimp-tomato-curry/)

INGREDIENTS:

• 1 pound uncooked shrimp. I use frozen Argentinian red shrimp that I get from Trader Joe’s. They’re wild caught and a great deal for the pound.
• 1 large can of Italian crushed tomatoes, about 4 cups worth. You can use 4 cups worth of fresh tomatoes if you wish. The more you add the soupier your end product will be.
• 1 can of coconut milk.
• 2-3 tbsp red curry paste. I use Thai House brand as it has all natural ingredients and is tasty.
• 1/2 head of cauliflower, cut into large chunks of florets.
• 1/2 large yellow or white onion.
• 1 large yellow or orange pepper cut into strips.
• 1 cup of chopped green onions. Set a few stalks aside for your garnish.
• 1-2 cups of chopped carrots. You can skip these, yet I had some so in they went!
• 1 cup chopped celery.
• Spicy: If you want more heat for your shrimp I suggest you at a healthy amount of cayenne pepper or dried habaneros. I love my habanero seasoning from hell. It really isn’t beyond hot as the tin says, but it is tasty.

METHOD

1. Dump your crushed tomatoes and coconut milk into your slow cooker.
2. Stir in your curry paste and spices.
3. Dump in your veggies and make sure they are submerged in curry.
4. Do NOT add shrimp to your slow cooker, that is for later!
5. Cook on high for 3 hours or low for 6+ hours.
6. Add your shrimp to your curry pot 5-10 minutes before serving. Shrimp, even uncooked and frozen shrimp, do not take long to cook. The last thing you want is rubbery shrimp. Check on your shrimp after 5 minutes, they shouldn’t take more than 10 minutes in a warm pot. I prefer to thaw my shrimp first, running them under warm water or letting them sit in a bowl of warm water. Dropping them in frozen is going to take longer and more guesswork.

Cooking WOD 12.13 Paleo Flax Tortillas

From http://realsustenance.com/flax-tortillas-glutengrainstarcheggcornsoynut-free/

INGREDIENTS:

¼ cup flax meal + 6 tbsp hot water

1 cup flax meal

2 tbsp coconut flour

1 tsp sea salt

Additional spice ideas:  chili flakes, pepper, chili powder, garlic powder, onion powder, curry, chives, cinnamon, etc

METHOD:

1.       In a small bowl, combine the ¼ cup flax meal and hot water.  Mix to create thick, goopy “flax eggs.”

2.       Add the “flax eggs” to a larger bowl with the additional cup of flax meal and coconut flour.  Also add any spices you want to use.

3.       Mix with a spoon, then use your hands to knead the thick dough.  Eventually it will not be sticky, but should be elastic and hold together nicely.  If you feel your dough is too dry, run your fingers under some water and add moisture to the dough with your hands.

4.       Divide dough into 8 balls.  Roll each ball out between two sheets of parchment paper as thin as you can get.

5.       Preheat skillet to medium high.  Lightly oil.  One it’s hot, place the tortilla in it and cook 30-40 seconds, then flip over for another 30-40 seconds.  Remove and continue with the rest of the pile.  Re-oil the skillet as needed.  The longer you cook these, the crispier they become.  If you want them malleable, don’t overcook them.

6.       Serve warm!  Yum!

Breaking News from Trish! PALEO FUDGE HAS BEEN PERFECTED!!!

BREAKING NEWS!!! BREAKING NEWS!!!

Resident chocaholic, Trish O'Neill has just perfected paleo fudge!!!

coconut manna
cocoa
honey
almond butter

(proportions depend on taste - believe me, they do not matter and it will ALWAYS taste good. dammit!

blend til chocolate gooey loveliness.  Refrigerate.  Cut and devour.  

Cooking WOD 12.12 Asparagus Bacon Frittata

(recipe from http://fastpaleo.com/asparagus-bacon-frittata-2/)

INGREDIENTS:

• 3-5 slices of bacon plus extra bacon grease for cooking
• 1/2 yellow onion, sliced
• 1-2 cloves garlic, chopped finely or minced
• 1/2-1 lb. asparagus, sliced on the bias (diagonally)
• 5-6 eggs, beaten

INSTRUCTIONS:

1. Cook bacon in skillet until crispy. Remove from pan and let cool on paper towels.
2. Add sliced onion to bacon grease, adding a bit more if needed. Keep heat at medium low and let onions cook slowly to get caramelized (about 10 minutes). Stir occasionally.
3. When onions are soft, add the chopped garlic and stir. Let cook one minute until garlic is fragrant.
4. Add asparagus and turn heat up to medium. Let cook for 5-10 minutes, or until asparagus is cooked to desired doneness.
5. Meanwhile, chop your cooled bacon into small strips. Turn on the oven to the broil setting.
6. When asparagus is done, stir in chopped bacon. Then pour the eggs over the asparagus mixture and make sure it covers everything evenly.
7. Let cook on the stovetop for about 2 minutes, then transfer to the oven (on a middle rack). Cook in oven for 5-10 minutes or until the eggs are cooked through and no longer appear wet on top.
8. Remove from oven and serve!

Cooking WOD 12.12 BACON COOKIES!!!!!!

Recipe from http://thepaleocritic.blogspot.com/2012/03/infamous-bacon-cookies.html

INGREDIENTS
5 slices nitrate free bacon
1/4 cup pure maple syrup (to coat bacon)
3 cups almond flour
1 tsp baking soda
1 tsp salt
2 eggs
1/2 cup pure maple syrup (for batter)
1 tsp vanilla extract
1/2 cup coconut oil
1 cup organic chocolate chips

INSTRUCTIONS
1. Preheat oven to 350 degrees
2. In medium mixing bowl, toss bacon in 1/4 cup maple syrup
3. Lay bacon on parchment lined baking sheet
4. Bake for 20 minutes
5. Remove bacon and allow to cool
6. Crumble candied bacon for cookie batter
7. Increase oven temp to 375 degrees
8. In medium sized bowl, mix all dry ingredients
9. In small bowl, beat eggs, 1/2 cup maple syrup and vanilla extract with hand mixer
10. Pour wet ingredients into dry ingredients and mix
11. Add melted coconut oil into batter and mix
12. Stir in chocolate chips and bacon crumbles
13. Drop balls of dough onto baking sheet
14. Bake for about 15 minutes at 375 degrees
15. Cool and serve

NOTES FOR NEXT TIME:  Half as many chocolate chips, twice as much bacon...

Cooking WOD 12.12 Pecan Crusted Chicken

(from Everyday Paleo - http://everydaypaleo.com/2010/05/01/pecan-crusted-chicken/)

INGREDIENTS
4 chicken breasts
1/2 cup organic spicy brown mustard
2 tbsp raw organic honey
1 cup pecans
sea salt

INSTRUCTIONS
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey.  Toss the pecans in a food processor and pulse until the nuts are finely chopped.  Pour the chopped pecans either on a plate or in a pie pan if you have one.  Using a paper towel, remove any excess moisture from the outside of your chicken breasts.  Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides.  Transfer chicken to the chopped pecans and again cover both sides.  Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt.  Bake at 350 for 45 minutes or until the chicken juices run clear.