My Go-To Meals

As many of you might remember over a year ago, my husband and I decided to follow the Primal Blueprint for our meals.  Many of you and my friends ask but what do you eat?

And honestly I find it easier to prepare meals because I am able to use ingredients that I have on hand, and my grocery trips are a lot less stressful.  I basically buy fresh produce (organic when the price is right or it is the dirty dozen) and grass fed or no preservatives, no hormones, and less processed meat.

Here's a few of my favorite go-to meals.  You will also see that the oven and marinating is my best friend.  It allows me to prepare foods while the kiddos are napping and does not require my constant supervision as something on the stove top might.  Less burnt food is always a good thing, right?

I have tons of pork recipes!

Marinated Pork Tenderloin with Brown Sugar:

Source: allrecipes.com via Natalie on Pinterest

Balsamic Roasted Pork Tenderloin:

Source: allrecipes.com via Natalie on Pinterest

Pork Chops with Tangy Honey Sauce:

Source: allrecipes.com via Natalie on Pinterest

Pork Loin with Apples & Sauerkraut:

Source: marksdailyapple.com via Natalie on Pinterest

And some fabulous chicken recipes...

Happy Roast Dijon Whole Chicken:

Source: allrecipes.com via Natalie on Pinterest

Whole Chicken Recipe with Cinnamon, Nutmeg, & Allspice:

Source: allrecipes.com via Natalie on Pinterest

Balsamic Glazed Drummies:

Source: marksdailyapple.com via Natalie on Pinterest

(You will also see that I buy chicken drummies/thighs or whole chickens...these are less expensive and more tasty in my opinion than plain ole chicken breasts.)

Classic Beef Pot Roast:

Source: myrecipes.com via Natalie on Pinterest

(I have found that I like my dutch oven better than my crock pot.  It takes less hours, and the meat seems to be more tender.  Win/win in my book!)

Turkey Meatballs with Broccoli-Carrot Mash:

Source: marksdailyapple.com via Natalie on Pinterest

These are just a few of my favorites...and I have many more pork recipes so be sure to check me out on Pinterest!

Happy eating my friends!

Natalie

A Primal Blueprint Lifestyle Update

I know it's been awhile since I posted an update about the Primal Blueprint eating lifestyle that my husband and I started back in mid-January.  So here's the news:

***My husband has lost about 16 pounds.  He wasn't heavy by any means, but he just wanted to eat healthier.  With his longer hours at work, he is only working out about once a week but staying pretty active.  I can't imagine what he would weigh if had more time available to workout more!  However, the great thing about living this way is that it doesn't require a lot of time in the gym or in the grocery store.

***At this stage in my pregnancy last time with Nolan, I weighed 18 pounds more than I do now.  WHAT?  Isn't that crazy?  I am definitely more active now with being a SAHM and working out, but I know eating better has been a major factor.  Right now I still weigh less with this pregnancy than I did the first time I went to see the doctor about being pregnant with Nolan.  I would have to say these are some fascinating results!

***My husband is no longer starving when he gets home from his 10 hour work days.  Because he eats more protein and healthy fats, he does not have spikes in his blood sugar that used to make him super hungry when he arrived home from work.

***Preparing meals and going to the grocery store is so much easier!  We basically have a meat of some sort and then some type of veggie for a side.  I can make dinner more on the fly, and I don't have to make huge ingredient lists for the grocery store.  I'm mainly in the no hormone or grass fed meat section and the organic and fresh produce section. 

If you have any questions on eating this way, please feel free to ask questions and visit Mark's Daily Apple.  This is where we started our healthier journey!

I hope everyone has a wonderful weekend---I know it's supposed to be gorgeous weather here--hope it is the same for you :)

Recipe #4-Coconut Encrusted Chicken Salad

I sometimes get bored with chicken.  I feel like it's the same ole same ole.  So when I found this recipe I was very excited to take this new spin on chicken.  It was definitely a hit with the husband!  And I actually remembered to take a picture.  A miracle I know!

Ingredients:
4 boneless, skinless chicken breasts
1/2 cup unsweetened coconut flakes
1/2 cup of almond flour
Salt and pepper to taste
2 eggs
3 tbsp of virgin coconut oil
1 bag/8 cups of mixed salad greens or spinach (I just eyeballed it and filled a plate)
2 tbsp olive oil
2 tbsp lemon juice

On a chopping board, cut the chicken into strips somewhere between 1/2 an ince and an inch thick.  Set aside.  In a shallow dish, combine coconut flakes, almond flour and salt and pepper.  In a bowl, crack eggs and beat lightly.  Dip the chicken strips first in the egg and then roll in the coconut/almond flour mixture.  Heat the coconut oil in the pan over medium-high heat and saute the chicken strips until the exterior turns a golden brown and the inside is no longer pink.  Remove from heat and place atop a bed of mixed greens.  Drizzle with olive oil, lemon juice, and salt and pepper to taste.  Serves 4.

Recipe via Mark's Daily Apple

Now go get your grub on!

Recipe#3-Roasted Pork Loin

This next dish actually ended up being my favorite overall the ones we've tried.  We bought some grass fed pork that tasted so good...and better compared to normal pork loin.  I've never had grass fed pork, but the taste and difference is amazing!  I forgot to take a photo of this one as well so I will post the recipe and the photo from the website.  This also had me cooking with sauerkraut which I have never done.  It was definitely a winner in my book!

Roasted Pork Loin with Apples, Onions, and Sauerkraut via Mark's Daily Apple
3 lbs of pork loin (we used 1 1/2 lbs)
1 large onion thinly sliced
2 apples peeled and sliced (we used one)
1 lb sauerkraut (we used about 16 oz)
Salt, paprika, and pepper to taste

First, select a roasting pan large enough for your pork loin to lay flat.  Season pork loin with salt, pepper, and paprika to taste and roast in a preheated 350 degree oven for about 45 minutes. (we did about 20 minutes do to a smaller amount)   Remove from oven, remove loin from pan and set aside.  Line roasting pan with the sauerkraut (juice and all), top with pork loin and arrange apple and onion slices on top.  Return to oven for an additional 45 minutes (total cooking time should run 20-30 minutes per pound of meat so adjust your time accordingly) or until internal temperature of pork loin registers 170 degrees on a meat thermometer. 

Enjoy!

Recipes--Take 2!

Our next recipe we tried for our new eating Primal lifestyle was Texas Chili.  I have never actually had chili that was used with big chunks of meat---mostly just ground beef, beans, and etc.  Well friends I have been missing out!  Sadly, I didn't get any photos of this beautiful dinner but here's the picture and recipe from Mark's Daily Apple.

• 3 lbs of chuck (we did 2 lbs instead for less servings)
• 2 tablespoons of olive oil
• 4 cloves of garlic, minced
• One 6-oz can of tomato paste
• 3 tablespoons of chili powder
• 1 tablespoon of dried oregano
• 1 teaspoon of sweet paprika (we only had the normal kind to use)
• 1 teaspoon ground cumin

Lightly season the beef with salt and heat in a large pot.  We actually used our Dutch oven which worked perfectly for this application.  Transfer beef to a plate and turn heat to medium.  Brown onions and garlic, about 5 minutes.  Return the beef to the pot and stir in tomato paste.  (We also used a can of diced tomatoes to give it more liquid.)  Cook 10 minutes and make sure to scrape the bottom of the pot.  Add the chili powder, oregano, paprika, and cumin.  You can also add cayenne.  (My husband also added cinnamon and who knows what else to season it...he like to experiment with his chili seasoning!)  Add 4 cups of water and bring to a boil.  Reduce heat to medium-low: simmer partially covered, stirring occasionally, until meat is tender, about 2 hours.

And there you have it folks...an awesome Primal Texas Chili!

Here We Go--The First Recipes!

So this is my very first post on this blog about recipes.  Sad I know...and it's not because I don't cook.  Oh well better late than never!  The first recipe we tried for the Primal Blueprint was Eggplant Pizza.  I have actually never cooked with eggplant...I know again I guess I've been hiding under a rock.  I must say this one was delicious...with the mozzarella cheese, green peppers, onions, mushrooms, tomatoes and prosciutto as toppings.  This cheesy goodness was gone very quickly!  Here's my pic and the recipe:

Ingredients:
1 large sized eggplant
1 cup shredded mozzarella
1 can tomato sauce or marinara sauce
1 tsp basil
1 tsp oregano

Slice the eggplant in to 1/2 inch thick slices which will make 6-8 slices.  Place on a greased cookie sheet and under a broiler.  Broil until light brown.  Remove, flip and cover with tomato sauce, basil, oregano, and mozzarella cheese.  Place back under broiler--with your added toppings as well.  (We chose the prosciutto, green peppers, onions, and grape tomatoes.)  Serves 3-4 people.

This recipe via Mark's Daily Apple: Eggplant Pizza

Next up:  Texas Chili!

And the Journey Begins...

A little over a week ago my husband came home from work talking about this "Primal Blueprint" lifestyle.  I didn't pay much attention at first, but he kept sending me links and recipes.  It's not really a diet...it's more of a whole lifestyle.  Here's what Mark from Mark's Daily Apple says is the blueprint for a Primal Lifestyle starting with the rules of living over 10,000 years ago.

1) Eat lots of animals, insects, and plants.

2) Move around at a slow pace.

3) Lift heavy things.

4) Run really fast every once in a while.

5) Get lots of sleep.

6) Play.

7) Get some sunlight every day.

8) Avoid trauma.

9) Avoid poisonous things.

10) Use your mind.

Sounds pretty basic, huh?  But seriously that's what man did back in the day.  Now how does this translate into today's world?

Here's how Mark uses and describes it on his website:

1) Focus on quality sources of protein (all forms of meat, fowl, and fish), lots of colorful vegetables, some select fruits (mostly berries), and healthy fats (nuts, avocados, olive oil).  Observe portion control (calorie distribution) week to week more than meal to meal.  Eliminate grains, sugars, trans- and hydrogenated fats from your diet.

2) Do some form of low level aerobic activity 2-5 hours a week, whether it is walking, hiking, easy bike riding, or swimming.  Ideally, and when possible, find time to go barefoot or wear as little foot support as possible.  Low-level activity is necessary (especially if you find yourself chained to a desk every day).  The combined effect will be an increase in capillary perfusion, fat-burning and overall integration of muscle strength and flexibility.

3) Go to the gym and lift weights for 30-45 minutes, 2-3 times a week.  Focus on movements that involve the entire body and in wide ranges of motion-not just on isolating body parts.  Emulate the movements of our ancestors:  jumping, squatting, lunging, pushing, pulling, twisting, etc.  This will stimulate your genes to increase muscle strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and consume stored body fat.

4) Do some form of intense of anaerobic sprint bursts several times a week.  This could be as simple as six or eight short (or more) short sprints up a hill, on the grass, at the beach...or repeated intense sessions on a bicycle (stationary, road or mountain bike).  These short bursts also increase HGH release.

5)  Get plenty of quality sleep.  Our lives are so hectic and full of things to do after the sun goes down that it's often difficult to get enough sleep.  Yet sleep is one of the most important factors in maintaining good health, vibrant energy and a strong immune system.

6)  Spend some time each week involved in active play.  In addition to allowing you to apply your fitness to a real-life situation, play helps dissipate some of the negative effects of the chronic stress hormones you've been accumulating through the week.

7)  Contrary to the "Common Wisdom" dispensed by dermatologists (who suggest you shun the sun), the Primal Blueprint would insist that you get some direct sunlight every day.  Certainly not so much that you come close to burning, but definitely enough to prompt your body to make the all-important Vitamin D and to support the mood-lifting benefits.  A slight tan is a good indicator that you have maintained adequate Vitamin D levels.  Natural sunlight also has a powerful mood-elevation effect, which can enhance productivity at work and in inter-personal interactions.

8)  Eliminate self-destructive behaviors.  These concepts are self-evident to most people (wear seat belts, don't smoke or do drugs, don't dive into shallow water) yet so many of us live our lives oblivious to impending danger.  Develop a keen sense of awareness of your surroundings.

9)  Avoid exposure to chemical toxins in your food (pesticides, herbicides, chemicals, etc) and on your skin.  But also try to avoid the hidden poisons in food like sugars, grains, processed foods, trans and hydrogenated fats, and mercury in certain fish.

10)  Exercise your brain daily as your ancestors did.  Be inventive, creative, and aware.  If your work is not stimulating (or even if it is), and find time to read, write, play an instrument, and interact socially.

(This list via Mark's Daily Apple)

Now in the food category this means you don't eat processed food---aka fast food or even normal items you get from the grocery store.  He wants you to eat as close as to natural form as possible---organic, no hormones, grass-fed..etc.  He also says that we absolutely should not eat grains especially WHEAT.  This made a lot of sense to me when I think of how many people are gluten intolerant.  He basically says that our bodies are not designed to process grains properly and that it ends up in excess fat.  If you know anything about diabetes, you will find that these people have to limit their carb intake because it spikes their insulin.  However, it is the intake of grains and processed carbs and not the natural ones in veggies and fruits.

I will write more on that topic later but here's Mark's blog post about why grains are unhealthy.

Now my husband recently had a job schedule change where he is working 10 hour days.  The most amazing proof to me is when my husband said by following this blueprint that he didn't "crash" or get tired even though he was up earlier and working longer.  That's because grains can cause our blood sugar to spike and then crash causing that immediate "I need to eat now or else" feeling that we get.  He would either have Greek yogurt or eggs with spinach in the morning and even at lunch time he wasn't starving.  He is by no means overweight, but he just wanted to feel and eat healthier.

I know this is long, but it's hard to explain this whole lifestyle without going to deep into it.  I am going to continue to share our journey and let you know how it goes.  What's crazy is a blog I recently started following: A Table for Two where Allie and her family are actually doing this exact lifestyle!  Her husband has lost 14 lbs in just a few months...and he is not even overweight.  Please read her story as she is much further into this journey than I am.

Ok now that was a long post!  Tomorrow I will share two recipes that we have made by following this blueprint!