Rocky’s Breakfast Hash

1/4 lb bacon (nitrate/nitrite free)
1 lb ground pork sausage (ditto)
3-4 green onions, sliced
2 apples, chopped but not peeled
1 acorn squash

Cut acorn squash in half, scoop out seeds, bake cut side down in pan with about 1/2″ water at 350 for 45 min or until tender.  Let cool and cut into bite size pieces.

Cook bacon until crisp in skillet, drain and crumble.  Saute sausage, green onions and apples for about 5 min.  Stir in acorn squash, heat until warmed through stirring gently.  Add crumbled bacon back in.

Yum!  Breakfast of champions.

Caribbean Chicken

1 whole chicken
juice of 1/2 lemon
1 1/2  tsp sea salt
1 tsp maple syrup
1/2 tsp dry mustard
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp thyme
1/2 tsp allspice
1/2 tsp red pepper
1/2 tsp black pepper

Barbecue Sauce*

Squeeze the lemon juice and over both sides of the chicken.  In a small bowl, combine the spices and sprinkle evenly over the chicken rubbing in with your fingers.  Drizzle with the maple syrup.  Let stand at room temperature for a little over an hour.

Preheat oven to 375.  Cook chicken, uncovered for about 1 hour 15 mins to 1 hour 30 min depending on the size of the bird.  Baste with the barbecue sauce the last 10-15 min of cooking.

Let stand for 15 min before cutting into serving pieces.  Serve with additional sauce.
*I used HFCS-Free BBQ sauce from the Primal Blueprint cookbook (see recipe below) with a few changes.

HFCS-Free BBQ Sauce
1 cup homemade ketchup (I substituted Muir Glen organic)
3 tbs minced onion
2-3 tbs butter
1-2 tbs freshly squeezed orange juice
1/4 cup Grade B dark maple syrup, or to taste (omit if using bottled ketchup)
1 or 2 tbs Worcestershires sauce or
2 tsp Asian fish sauce (I used this)
1 tbs chili powder (I cut to 2 tsp)
1 tbs unfiltered cider vinegar (I cut to 2 tsp)
1 tsp freshly ground black pepper
1/2 tsp blackstrap molasses
1/4 tsp sea salt (omit is using fish sauce)

I first sauteed the onions in the melted butter until slightly tender, then added the rest of the ingredients and simmered over a low hear 5 – 10 minutes stirring occasionally.

It will keep stored in an airtight glass container in the refrigerator for up to 3 weeks.

Add a veggie of your choice and dinner is served and if you’re lucky, some leftovers for lunch tomorrow.

Primal Holiday Feast

Appetizer suggestions

• Bacon wrapped scallops
• Deviled eggs
• Crab stuffed mushrooms (sans breadcrumbs)
• Figs stuffed w/ goat cheese wrapped in pancetta

Oven Roasted Fowl

Organic, pastured turkey or chicken
Grass fed raw butter (2-6 tbs depending on size)
Fresh thyme, chopped
Fresh sage, chopped
Sea salt and freshly ground black pepper

Preheat oven to 400.  Wash and dry your chicken or turkey with paper towels taking care to remove the giblets and save for other uses.  Place the bird in your roaster breast side up.  Pull back the skin from the breast and place the butter in between the skin and the meat.  Sprinkle the entire bird with the chopped herbs and sea salt and pepper to taste.

If cooking a chicken:  lower heat to 375 degrees and cook for 1 hour, 15 min to 1 hour, 30 minutes or until juices run clean and bird is nicely browned.

 If cooking a turkey:  Cover loosely with foil and roast for 20 mins.  Lower the heat to 350 and cook for an additional 20 min per pound, uncovering the last 45 mins to hour to brown.  Remove and let stand 20 mins before carving.  Use a meat thermometer for accuracy; inserted in the thickest part of the thigh (avoiding the bone) until it reaches 160 degrees

Sweet Potato & Apple Casserole

4 large sweet potatoes, unpeeled and cut into chunks
1 apple, unpeeled and cut into chunks
½ tsp ground allspice
3/4 tsp ground cinnamon
½ tsp ground nutmeg
¼ cup 100% maple syrup
¼ cup grassfed raw butter
¾ cup chopped pecans

Place sweet potatoes in large saucepan and cover with water; bring to a boil and cook for 6 to 8 mins or until tender.  Drain and transfer to a large mixing bowl.  Add the apples, spices, maple syrup and butter and mix well.  Spread the mixture evenly into an 11 x 7 glass baking dish.  Top with the chopped pecans and bake uncovered at 350 for 30 to 35 mins.

Yield:  6 servings

Brussel Sprouts in Mustard Cream Sauce

1 lb fresh organic Brussels sprouts
¼ cup grassfed raw butter
½ cup raw cream
½ tsp sea salt
1 tsp Crystal hot sauce

Cut the bottom off each sprout and make an X to allow more even cooking removing any tough outer leaves.  Steam Brussels sprouts until tender, about 10-12 minutes.  Meanwhile, place remaining ingredients in a small saucepan and heat on a low setting until butter is melted and sauce slightly thickened (about 5 mins).  Pour over drained sprouts and serve immediately.

Yield:  4 servings

Pumpkin Crème

1 ½ cup fresh organic pureed pumpkin (may subs canned organic)
1 egg, slightly beaten
1 tbs arrowroot
6 oz raw cream or coconut milk
½ cup maple syrup
½ tsp vanilla
¼ tsp sea salt
¼ tsp ground cinnamon
¼ tspground ginger
¼ tsp ground allspice
1/8 tsp ground cloves}
1/8 tsp ground nutmeg
1/3 cup raw cream
½ tsp vanilla
Pecans for garnish

Preheat oven to 400.  In separate bowl mix arrowroot, sea salt and spices together.  Combine slightly beaten egg, pumpkin, cream or coconut milk, maple syrup and vanilla, stirring until well blended.  Add in the spice mixture and mix well. Pour into four, 6 oz ramekins and bake for 10 mins.  Reduce heat to 350 and bake for an additional 25 to 30 mins or until almost set.

Let cool completely.  Beat cream and vanilla on high speed of electric mixer until stiff peaks form.  Spoon or pipe onto cooled pumpkins as desired and garnish with pecans.

Yield:  4 servings

Busy Day Chicken Salad

It ain't pretty but it works

I’m sure it would aid digestion to sit down at the dining room table and ponder the petal configuration of the the gladiolus but somedays it’s just not happening.  Needed to eat and wanted something quick and healthy so I looked in the fridge and. . .

leftover chicken white or dark
finely chopped celery
finely chopped onion
chopped apple
2 tbs cream fraiche (homemade mayo would also work wonderfully but I was out)
sea salt and black pepper
butter lettuce
a carrot for crunch!

Chop leftover chicken into bite size pieces, add the chopped veggies, apple, cream fraiche, s & p to taste and serve over lettuce leaves with carrot on side.

I did wrap them up before eating.  Get creative with what you put in your chicken salad, chopped nuts are also a great addition.

Kiss My Shrimp n’ Grits

Kiss My Shrimp n’ Grits

2 lbs raw shrimp w/ heads (can use without if unavailable)
5 bacon slices (nitrate/nitrite free)
1 (8 oz.) package fresh mushrooms
3 garlic cloves, minced
1 medium onion, chopped
14 oz fresh shrimp stock (can subs chicken)
½ tsp sea salt
¼ tsp cayenne pepper
1/3 cup raw cream (can subs coconut milk)
¼ cup green onions, chopped

Remove heads, shells and tails from shrimp and reserve for stock. Cook bacon until crisp in a medium skillet for 8 to 10 min or until crisp. Remove bacon, drain on paper towels, reserving drippings in skillet.

Saute` onions, garlic and mushrooms in hot drippings until tender and mushrooms begin to release their liquid. Stir in shrimp or chicken stock, sea salt and pepper. Bring to a light boil over medium high heat; reduce to medium and simmer 10 to 15 minutes or until slightly thickened.

Stir in shrimp and green onions and cook, stirring occasionally, 3 minutes or just until shrimp turn pink. Remove from heat; stir in raw cream or coconut milk.

To serve: place a generous helping of “grits” on a plate, several spoonfuls of shrimp mixture along with plenty of sauce.

“Primal Grits”

1 head cauliflower, broken into flowerets
Sea salt to taste
1 – 2 tbs raw butter (optional)

Place about 1 ½” stock or water in a steamer. Add flowerets and steam for approximately 15 min or until tender. Drain; add sea salt to taste and raw butter if desired and mash. I use a hand potato masher.

the ingredients

Chicken marsala & garden fresh eggplant

5 tbs raw butter
1 1/2 cups pecan pieces, divided
1 1/2 lbs skinned and boned chicken breasts
1 tsp sea salt
1/2 tsp freshly ground black pepper
8 oz assorted fresh mushrooms, sliced
2 shallots, sliced
3/4 cups chicken stock
1/2 cup Marsala
1/4 cup coarsely chopped fresh flat-leaf parsley
1 tsp arrowroot dissolved in 1 tbs chicken stock

Melt 1 tbs butter in  a small skillet over medium low heat; add 2/3 cups pecans and cook, stirring often 4 to 5 min or until toasted.

Grind remaining pecans until fine.  Place chicken between 2 pieces of wax paper and flatten to 1/4″ thickness using a meat mallet.  Sprinkle with the sea salt and pepper and lightly dredge in ground pecans.

Melt remaining 4 tbs of butter in a large skillet over medium heat; add chicken and cook 2 to 3 minutes on each side or until golden brown and done.  Remove from skillet.

Add mushrooms and shallots; saute` 3 mins or until tender.  Add broth and Marsala to skillet, and bring to a boil.  Reduce heat and simmer for about 5 to 10 minutes until sauce is slightly thickened.  Stir in 1 tsp arrowroot dissolved in 1 tbs chicken broth and cook an additional minute.  Return chicken to skillet and cook 1 to 2 minutes or until heated.

Place chicken on platter; spoon mushroom-Marsala mixture over chicken and sprinkle with parley and toasted pecans.

We served ours with fresh garden eggplant baked with olive oil, sea salt and black pepper (and a sprinkle of freshly grated parmesan:)

Sunday Breakfast

Leftover Country “Fried” Steakhttp://jaguarfit.com/2011/04/country-fried-steak-smashed-taters/ , farm fresh eggs, berries and figs.  Yum! 

After a very long run at Flatwoods.  I did 5 miles for the first time ever in my life and it was about 4 3/4 miles too long.  Amy did 6 plus the last mile with me.  How the hell you all can talk when you run I will never understand?  I’m still waiting for the “endorphins or runners high” to kick in, I’m beginning to seriously doubt it’s existence. . .

Grouper & Sweet Potato Chowder

Grouper & Sweet Potato Chowder

4 slices nitrate/nitrite free bacon
1 onion, chopped
2 sweet potatoes or yams, cut into bite sized pieces
4 cups fresh fish stock
1 lb grouper, cut into bite size pieces
1/2 tsp oregano
1/4 tsp nutmeg
4 oz raw cream
1/4 tsp coriander

Fry the bacon until crisp in a large saucepan.  Remove, crumble and reserve.  Add the onions and sweet potatoes and cook over medium heat until slightly softened (about 5 to 7 mins).  Add the fish stock, bring to a boil, cover, reduce heat and simmer gently for 15 mins or until the potato is soft.

Add the fish, oregano, nutmeg and coriander and return to a boil.  Cover, reduce heat and simmer for 5 mins or until fish is cooked.  Remove from heat, stir in cream.  Transfer to bowls and sprinkle with crumbled bacon.

Serves 4

Primal Girl on Holiday

Before

After

Anyone wishing the recipe please email me offline paula@crossfitjaguar.com  now excuse me while I go to confession. . .

Homemade Cold Breakfast Cereal (Grain Free)
By guest blogger Sarah Pope

Cinnamon Crunch Breakfast Cereal (Grain Free)
Ingredients

4 cups almond flour (homemade is the tastiest and most nutritious)
1 cup store bought or homemade coconut flour
3 cups plain yogurt or kefir
3/4 cup coconut oil
1 cup honey
1 tsp sea salt
2 tsp baking soda (optional if you are on SCD diet)
2 tsp organic vanilla extract
1.5 TBL organic, ground cinnamon (add more if desired)

Instructions

Soak almond flour and coconut flour in yogurt or kefir in a covered glass bowl for 24 hours. Mix in remaining ingredients into the batter. Pour batter into (2) 9 x13 pans coated with coconut oil. Bake for 30 minutes at 350F or until a toothpick comes out clean.

Do not overbake. Let cool and then crumble onto baking sheets and dehydrate at 200 degrees for about 24 hours. Take out dried cereal off the top every few hours so as not to overdry and make the cereal too hard. Store in airtight container in the frig.

Peanut Butter Cookie Breakfast Cereal (Grain Free)
Ingredients
4 cups almond flour (homemade is the tastiest and most nutritious)
1 cup store bought or homemade coconut flour
3 cups plain yogurt or kefir
2 cups organic, roasted peanut butter (substitute almond butter or tahini if desired)
3/4 cup coconut oil
1 cup honey
1 tsp sea salt
2 tsp baking soda (optional if you are on SCD diet)
2 tsp organic vanilla extract

Instructions

Soak almond flour and coconut flour in yogurt or kefir in a covered glass bowl for 24 hours. Mix in remaining ingredients into the batter. Pour batter into (2) 9 x13 pans coated with coconut oil. Bake for 30 minutes at 350F or until a toothpick comes out clean.

Do not overbake. Let cool and then crumble onto baking sheets and dehydrate at 200 degrees for about 24 hours. Take out dried cereal off the top every few hours so as not to overdry and make the cereal too hard. Store in airtight container in the frig.