Recipe Run Down

Info/links about the recipes discussed on our weekly shows!

Quinoa Tabuleh

Categories: |
Tagged in: |
| Share:

INGREDIENTS
1 cup quinoa, rinsed
2 chopped cucumbers
4 scallions
2 tomatoes
1 large garlic minced
1 bunch parsley, chopped finely
1 bunch of mint leaves
Olive oil
Lemon juice
Himalayan salt

INSTRUCTIONS
1. Bring 2 cups water and quinoa to boil. Add pinch of sea salt. Cover and simmer for 15 minutes or until all water is gone.
2. Transfer quinoa to large bowl and add all veggies.
3. Add olive oil, lemon juice and Himelyan salt to taste.

Easy Paleo Pot Roast

Categories: |
Tagged in: |
| Share:

INGREDIENTS
Approximately 2.5 lb chuck roast
salt and pepper to taste
2 cloves of garlic, roughly chopped
1/2 cup onion, roughly chopped
2 cups chopped celery
1 cup baby carrots (or chopped carrots)
2 cups of water or broth
(optional) 1 cup red wine
2 Tbl fresh parsley, chopped

INSTRUCTIONS
Season your roast with salt and pepper. Sear in a hot pan until browned on all sides. Add to a crock pot. (note: I used a 5 quart but you can easily go much smaller. If you are using a small one, cut the roast into two pieces to fit – be aware that you may have to add more liquid to cover it)
Add everything but the parsley to the pot and cover. Cook on high for five hours.
Taste and season with salt and pepper as desired. Serve garnished with fresh parsley over roasted rutabaga, cauliflower puree, or the side of your choice.

NOTES
Approx nutrition info per serving: 264 calories, 16g fat, 2.5g net carbs, 25g fat
Also, you don’t need a crock pot or slow cooker to make this recipe – if you choose, you can add all of the ingredients to a large pot and simmer on the stove (low heat), covered, for about 3 hours or until the meat is tender. Enjoy!

Yam Spears, Paleo Slaw & Paleo Mayo

Categories: |
Tagged in: |
| Share:

Yummy Yam Spears

(Page 149 Everyday Paleo by Sarah Fragoso)

INGREDIENTS
3 tablespoons coconut oil
½ tablespoon paprikia
½ tablespoon cinnamon
¼ tablespoon cayenne pepper
Sea salt and black pepper to taste
2-3 small yams or sweet potatoes, peeled and cut into the shape of “French Fries”

INSTRUCTIONS
Prep Time: 30 minutes
Cook Time: 30-40 minutes
Serves: 4

1. Preheat oven to 400F.
2. Melt the coconut oil.
3. In a small mixing bowl, add the melted oil and all of the spices. Whisk together
4. In a large mixing bowl, add the cut up yams and drizzle with the spiced coconut oil.
5. Toss the potato spears with the oil mixture until the spears are coated.
6. Line a cookie sheet with tin foil and evenly spread the potato spears on the foil; do not crowd! You might need two baking sheets.
7. Bake for 35-40 minutes, turning the spears over halfway through the cooking time. Increase cooking time if you cut your fries large or to achieve a crispier yummy yam spear.

Simply Coleslaw

(Page 202 Everyday Paleo Cookbook by Sarah Fragoso)

INGREDIENTS
2 cups finely shredded green cabbage
½ cup grated carrot
½ cup finely diced apple
¼ cup Mayonnaise (p. 62)
Sea salt & black pepper to taste

INSTRUCTIONS
Prep Time: 20 minutes
Serves: 4

In a large mixing bowl, toss all of the salad ingredients together. Enjoy!

Paleo Mayo

(Page 62 Everyday Paleo Cookbook by Sarah Fragoso)

INGREDIENTS
2 egg yolks
2 tablespoons apple cider vinegar
1 teaspoon yellow mustard
1 teaspoon sea salt
1/4 teaspoon cayenne pepper
2 cups light olive oil or walnut oil

INSTRUCTIONS
Prep Time: 15 minutes

1. Using either a hand-held mixer, food processor or a blender that does not get too hot, add the egg yolks, vinegar, mustard, sea salt, and cayenne pepper and blend together for five seconds.
2. Leave the blender or hand-held mixer running and slowly, slowly, slowly, drop by drop or in a very slow drizzle, add the oil. Be patient. Do not dump all the oil in quickly and give up!!
3. When the mixture begins to emulsify, or thicken, only then can you be a bit faster about pouring in the oil, but still take your time. IF you see your mayo start to turn grainy, or separate, stop the blender. Turn the blender or hand-held mixer off once all the oil is in and the mayonnaise is thickened to your desired consistency. Do not use a Vitamix blender because it will make the mayo too hot and it will not emulsify. You can also make the mayo by hand by using either a whisk or a hand-held stick blender.

Makes approximately 21/2 cups of mayo.

Salmon, Kale & Mushrooms

Categories: |
Tagged in: |
| Share:

Salmon & Shallots

INGREDIENTS
Coconut Oil
Fresh Salmon
Shallots
Fresh Thyme
Salt/Pepper to Taste
Lemon to Taste

INSTRUCTIONS
Place all ingredients together in oven safe dish – cook on 350 for 25 minutes, enjoy!

Sauteed Kale & Shallots

INGREDIENTS
Olive Oil
Garlic
Shallots
Kale
Salt/Pepper to Taste
Garlic Powder to Taste
Savory/Thyme to Taste

INSTRUCTIONS
Sautee Garlic & in olive oil, add shallots and cook until they begin to soften. Add Kale & seasonings, stir often and cover until all has reduced and Kale is desired consistency. Enjoy!

Drunken ‘Shrooms

INGREDIENTS
Olive Oil
Garlic
Mushrooms
Salt/Pepper to Taste
Garlic Powder to Taste
Savory/Thyme to Taste
Red Wine

INSTRUCTIONS
Sautee garlic & olive oil in frying pan, add mushrooms and season to taste. When mushrooms begin to release their on liquid, add red wine. Sautee until sauce has reduced. Enjoy!

Bay Scallops Over Arugula

Categories: |
Tagged in: |
| Share:

INGREDIENTS
Olive Oil
Bay Scallops
Capers
Tomatoes (Diced or Cherry)
Lemon
Arugula

INSTRUCTIONS
Begin with olive oil in a pan. Add bay scallops, capers, tomatoes and fresh lemon juice. Sautee all ingredients until scallops are cooked through. Pour over bowl of fresh arugula or lettuce of your juice. Enjoy!

Anabolic Strawberry Cheesecake Shake

Categories: |
Tagged in: |
| Share:

To be drank within 30 minutes of exercise to protect and feed muscle:

INSTRUCTIONS
1/3 cup nonfat ricotta cheese
1 cup lactose-free nonfat milk
1 cup fresh or frozen whole strawberries, no added sugar
4 low-fat vanilla wafers
1 tablespoon honey

INSTRUCTIONS
Place all ingredients in the blender and blend thoroughly (add ice as desired for optimal temperature and consistency).
Calories: 177
Portein: 10 grams
Fat: .5 grams
Carbohydrates: 33 grams

From: Where Did All The Fat Go?: The WOW Prescription to Reach Your Ideal Weight And Stay There by Robert Huizenga

Jénel’s Fresh Homemade Pico de Gallo

Categories: |
Tagged in: |
| Share:

INGREDIENTS
1 Fresh Tomato – Washed & diced
1 Clove Fresh Garlic – Minced
¼ Red Onion – Chopped
2 Tbsp Fresh Cilantro – Chopped
1-2 Wedge Lime – Squeezed

INSTRUCTIONS
Combine all ingredients and top with fresh squeezed lime juice.
You can then grill some chicken, top with fresh mozzarella cheese and finish with salsa on top. The remaining ¾ of your plate can be filled with fresh spinach with a dash of truffle salt and olive oil. Simple, yet effective and most importantly, delicious!

*All ingredients/amounts to taste, feel free to adjust to your liking! It is recommended that all ingredients are fresh produce, not canned or jarred.

Mama Trish’s Potato Salad

Categories: |
Tagged in: |
| Share:

This was the recipe we spoke about on our first FourC Fitness Show, Episode 1 – Independence Day!

INGREDIENTS:
1 Bag Small Red Potatoes – Washed & cut into halves/quarters
1 1/2 Green Pepper – Diced small
1 Large White Onion – Cut onion in 1/2 – chop 1/2 into small pieces for salad and grate half for dressing
1/2 Cup Olive Oil
1/4 Cup or 1-2oz Balsamic Vinegar
*All ingredients to taste, you can adjust quantities based on your preference.

INSTRUCTIONS
Combine olive oil & vinegar in bottom of bowl with grated onion, chopped onion & diced pepper while potatoes boil. Cook potatoes until soft, yet firm enough for potato salad consistency. When potatoes reach desired tenderness, remove potatoes from water, combine with olive oil, vinegar, onion & pepper. Add salt and pepper to taste. Salad can be served warm or chilled.

Recent Posts:

FourC Fitness on Facebook:

FourC Fitness on Twitter:

FacebookTwitterGoogle+RSS