Basic Frittata Formula

Here’s an outline for making a pretty good frittata. Add the pre-cooked meat or blanched veggies you’re in the mood for.

  • 12 eggs
  • 2 tablespoons butter, melted
  • 1/2 can full-fat coconut milk
  • a few shavings nutmeg
  • any cooked meat (optional – 1/4 to 3/4 pound pre-cooked weight)
  • blanched or steamed (one bunch, , bag or head. 4-6 average servings. Pat veggies dry or squeeze out excess water.)
  • salt and pepper to taste

Beat together eggs, butter, coconut milk, and nutmeg. Heat a large, oiled ovenproof skillet to medium-high, add egg mixture and immediately reduce heat to medium-low. With a spatula, scrape the sides and bottom a few times while the egg cooks a minute or two. Add toppings, use your spatula to press into egg if needed. Let cook undisturbed. When egg is about 2/3 cooked transfer to top rack of the oven and broil for 5 minutes or until crispy golden brown.

Alternate Cooking methods:

On the stovetop, reduce heat to low, cover and cook gently until firm in the center.

Pour mix into glass baking pan, add meat and veggies, cook at 425 F for 15 minutes or until cooked through.

 

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Nutrition Challenge, Week 1 Menu

Many, many thanks to all of you at Mount Ogden Crossfit who joined me for Paleo Cooking Last night. Here’s what I made this week. If you have comments, questions or recipes to share, drop me a line (below) and I’ll put together an update post for Friday.

This week’s menu:

By Category

Proteins, Veggies (Carbs) and Sauces and Sides (Fats) to mix & match for the week:

Proteins:

Roast beef from Goldilocks Finds Manhattan

Veggies

Garlic cauliflower “Mashed Potatoes” from Nom Nom Paleo

  • Cauliflower Garlic Mashed “Potatoes”: Nom Nom Paleo with caramelized onions: NY Times
  • Zucchini Noodles with Fresh Tomatoes: Everyday Maven
  • Sauteed Chard: Epicurious
  • Marinated Eggplant with Capers and Mint: Epicurious
  • Spinach, Salad Greens, and Tomatoes
  • Baked Sweet Potatoes (rub in olive oil and bake at 400 for about an hour)
  • Spaghetti Squash (bake whole squash at 350 for 1:00- 1:30 or until soft)

Sauces and Sides

By Meal

Tex-Mex Paleo Tortilla from Mark Sisson

MIx and match prepared foods above for a variety of meals:

Breakfast

  • Scrambled Eggs, Steamed Spinach and Avocado
  • Spaghetti Squash, & Veggie Frittata

Lunch

Dinner

  • Roast Beef with Cauliflower Mash and Green Salad
  • “Carnitas” in “Tortillas” with avocado and tomato
  • Chicken over Zucchini Noodles with Eggplant
  • Spaghetti squash with meat sauce
  • Or any combination of meat, veggie and side/sauce

Questions, comments, or recipes for Friday’s update post:

Carnit-ish

Carnitas with sweet potato chips, avocado, and cabbage slaw

This is a hybrid of a few carnitas recipes that I modified to fit:
(1) what I had in the house, and
(2) the time I had to cook it in.

The surprisingly tasty results were waiting (nearly finished) in the crockpot when we got home from a long day out. Either I was really hungry, or this was the best thing out of my slow-cooker to date.  Eat this right away, then cook down the drippings to make awesome gravy.

Slow-cooked pork:

In a small bowl, blend:

  • 1 heaping tablespoon sage*
  • 1 heaping tablespoon ground black pepper
  • 1/2 tablespoon good salt
use this to coat:
  • 4+ pounds bone-in country-style pork loin ribs
Brown on all sides in a pan over medium-high heat. Place snugly in a large slow-cooker. Deglaze pan with a little white wine or water, scraping up the browned bits, add to slow cooker. Sprinkle over top:
  • 1 large onion, cut into eight pieces
  • 8 cloves garlic
Set slow cooker to low for 6-7 hours. Go outside and play. Come home 6 or so hours later, the meat should be falling apart by now.  Preheat oven to 450F. Use tongs to remove solids to a large oven-safe skillet, break up and scatter over the surface of the pan. In the slow cooker add to the remaining liquid:
  • 1 cup whole milk** NUTRITION CHALLENGE EDIT: 3/4 can full-fat coconut milk
  • 1/2 cup orange juice** NUTRITION CHALLENGE EDIT: Juice of 1 orange
Stir. Pour liquid over meat. Place in oven for 15-20 minutes, turning once, until the liquid is reduced somewhat and tips of meat are browned.  Eat up!
*Carnitas traditionally call for oregano, but I was out.
**Yeah, yeah, not orthodox paleo, but really, you could do worse. And 4+ pounds of pork cancels this out completely
Gravy
After dinner, discard bones, pack up any remaining meat an onions, and place skillet with juices over low heat, add:
  • one egg yolk*
Whisk to incorporate well. Simmer, whisking often, and reduce juices by half.   Add another good splash of whole milk and simmer five to ten minutes more.
*An egg yolk seems to work well as an alternative to flour or cornstarch for thickening gravies.
Enjoyed after a great day at the Center for Land Use Interpretation on the Wendover Air Force Base. Don’t miss this place if you ever find yourself on the border between Utah and Nevada.

10 Minute Turkey Tomato Spinach Meal

A better version of this would start with some sauteed onion and garlic, finish with better seasoning and so on and so forth.  This, however is perfect just the way it is when I’m hungry and tired and want to eat, like, right now:

In a skillet on high, heat:
Olive oil
and brown
1 lb Ground Turkey with
1 Tablespoon Sage
1 Tablespoon Italian Seasoning
until cooked through, and remove from pan.

Without cleaning pan, add
1 14 oz can Muir Glen Organic Fire Roasted Diced Tomatoes
1 big spoonful (about 1/3 cup) tomato paste
cook, stirring occasionally until thickened just slightly

Meanwhile, fill your dinner bowl with
Fresh Spinach
Pile it as high as you can, since it will cook way down and microwave: 30 seconds for baby spinach, 45 seconds for regular spinach

Once tomato sauce is cooked, stir turkey back in and heat through.  Remove from head and add
1/3 can coconut milk

Pour a portion of the meat sauce over your spinach and chow down.  Try the leftovers over roasted spaghetti squash.

How I make lunch

This is not really a recipe, but I find myself telling a lot of folks about my lunch-building process lately, so I thought it might be useful.  This is how I make my work lunches. They’re no masterpiece, and I know some people are not entirely cool with eating 5-day-old chicken, but it works for me.

Every Sunday I get home from grocery shopping, and prepare…


(1) Enough chicken breast of a week of lunch, seasoned with whatever I’m in the mood for. (Italian, greek, tex-mex…)

(2) Week’s worth of salad.  I avoid delicate greens and veggies that get mushy, so usually use: parsley, napa cabbage, spinach, parsley, watercress, bell peppers, carrots, celery, seedless cucumber and avoid: tomatoes, regular cukes, run-of the mill lettuce, baby spinach.

(3) A bottle of home made salad dressing, again, the recipe varies at whim.

Then, in 5 1-gallon zip-lock bags, I layer up…

(1) The chicken, cooled and chopped up.  This goes at the bottom so it doesn’t mess up your veggies.

(2) The salad stuff.

(3) A handful of nuts – almonds, hazelnuts, walnuts, whatever.  Sure, these are a *little* soggy by friday, but I’m lazy enough not to care.  Sometimes I’ll do half an avocado sliced in Monday and Tuesday’s lunch instead of nuts, but they won’t make it till Friday.

I leave my salad dressing and a big bowl at work, and grab a bag every morning on the way out the door.  At lunch time, I dress my salad in the bag, shake it up, dump it in my bowl, and make my co-workers jealous.

Whatchagot Seafood Stew

This is a mash-up of several recipes I’ve read online.  Google “paleo fish stew” for more ideas.  My bread-eating dinner guest demanded that I write this one down immediately, so I think its a winner. Its very pretty (really, its my photography that’s bad) and would make really good party food. It’s a pretty heavily seasoned dish, so serve it with something fresh and green, like baby spinach or blanched asparagus tossed with lemon juice, olive oil and mustard salad dressing. Add crusty bread if you want to accommodate your non-paleo guests.

This was made with run-of-the-mill frozen seafood, so better fish would only make it better.  The veggies are chopped into very big pieces because they’ll cook a while.

Coarsely chop (1 or 2 inch pieces):
3 medium shallots (or other sweet onion)
1 leek, white and light green parts 
2 bell peppers (red or orange if possible)
1 bunch red kale (or plain-old kale, tuscan kale, collards…)


1 small Jalapeño pepper, sliced lengthwise
6 cloves garlic sliced thick

Thaw or buy fresh about 3 lbs of seafood, a mix of white fish and shellfish, I used:
1 lb small scallops
1 lb small peeled deveined shrimp
1 lb tilapia fillets, cut in half


In a gallon soup pot, over medium, heat
1 T olive oil

Sauté shallots, leek, and bell pepper with lid on, stirring occasionally for 3 minutes.  Add garlic, saute three more minutes. Add chopped kale and:
2 28 oz cans whole tomatoes (including liquid)
1 bottle clam juice
2 sprigs rosemary
1 T dried thyme
1 T basil
1/2 t cracked black pepper


Bring to a boil, reduce heat and simmer, uncovered for about 40 minutes, stirring occasionally, breaking up tomatoes as you go. Add seafood and simmer for about 8 minutes or until just cooked through. Add
1 T dried thyme 
1/2 14 oz can unsweetened coconut milk

Stir to incorporate, turn off heat and allow to rest for a few minutes before serving.

 

Sweet Potato Hash

My favorite breakfast indulgence:

1 large sweet potato, quartered lengthwise and sliced
2 links farmer’s market chicken sausage with fruit juice
1 C bell pepper, chopped
1 small jalepeno or other hot pepper, frozen then grated
1 small onion chopped
2 cloves garlic, minced
4 big handfuls spinach, coarsley chopped
Break up and brown sausage over medium-high heat, remove from pan. In same pan, sautee onion and pepper a few minutes, then add garlic and jalepeno. On medium high, add sweet potatoes and brown lightly, reduce to medium heat & cover stirring occasionally until cooked. Stir in sausage and spinach, cover until spinach wilts. Top with over-light or poached eggs.