March 12, 2011

Salmon with Garlic & Dill

Salmon is one of the healthiest foods you can eat (period)

1-1/2 lb. salmon fillet
1/2 tsp. salt
1/8 tsp. white pepper
4 cloves garlic, minced
1 sprig fresh dill, minced
6 slices lemon
2 green onions, chopped

Preheat oven to 450 degrees F. Place salmon fillet on heavy duty foil large enough to wrap around salmon. Sprinkle with salt, pepper, garlic, and minced dill. Top with lemon slices and sprinkle with chopped green onions.

Bring up foil around salmon and pinch edges to seal, leaving room for expansion in the package. Place on baking sheet and roast at 450 degrees F for 20-25 minutes until salmon is opaque and flakes easily when tested with fork.


Salmon with Garlic & Dill. Retrieved on February 24, 2011, from http://www.paleo-recipes.com/paleo-salmon-with-garlic-a-dill.html



Great for a cold day! You can also add any of your favorite veggies to this soup such as celery, chives, or carrots.


  • 1 avocado
  • 1 tomato
  • 1 cup hot water
  • 1 red sweet pepper (diced)
  • 1 cup mushrooms (sliced)
  • 1 little onion (diced)
  • 1 clove of garlic
  • Juice of 1/2 grapefruit
  • chopped basil



  1. Blend avocado, grapefruit juice, garlic and hot water.
  2. Saute mushrooms, sweet pepper, onion, chopped tomato, and basil until they begin to soften.
  3. Add sliced mushrooms, sweet pepper, onion, tomato and basil.
  4. The consistency of your soup should be thick and creamy.
  5. Over medium heat, cook the whole mixture just until it’s warm enough to enjoy.



‘CREAM’ OF MUSHROOM SOUP. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-31/cream-of-mushroom-soup/


A great summer recipe, but can be done with the right grill indoors any time of the year!


  • ¼ cup virgin olive oil
  • 3 garlic gloves minced
  • 2 tablespoons lemon juice
  • 1/8 teaspoon of cayenne paprika
  • Dash of cayenne pepper to taste
  • Shelled shrimp with tail left on (2 ½ pounds)
  • Lime wedges and parsley 


  1. Mix olive oil, spices and lemon juice in a bowl.
  2. Fire up grill.
  3. Brush shrimp with mixture, place on hot grill, turn (1-2 minutes per side) at once and remove.
  4. Place lime wedges and parsley on top after completed. 



BARBECUED JUNEAU SHRIMP. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-31/barbecued-juneau-shrimp/


This sauce makes the chicken very moist and tasty!


  • 2 turkey breast cutlets, 4-6 oz each
  • 1/4 cup apple juice (or the juice of 1 medium/large apple)
  • 1/4 cup chicken stock
  • 1 clove of garlic, minced
  • 2 T fresh tarragon, minced
  • 1/2 tsp fresh ginger, grated
  • salt and pepper
  • extra virgin olive oil
  • 1/2 tsp of arrowroot powder, optional



  1. Combine the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl. This will make the sauce. 
  2. Heat a skillet over medium high heat until hot.
  3. Add 1 T olive oil
  4.  Salt and pepper the turkey cutlets and sear 2 minutes on each side. PLace on plate when done.  
  5. Reduce the heat to medium and add the sauce to the pan.
  6. As the sauce comes to a boil add the turkey cutlets back to the pan. Cook for a few more minutes until the turkey is done. 



APPLE GLAZED TURKEY BREAST. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-03/apple-glazed-turkey-breast/






  • 1/2 Cup almond meal
  • 1/4 tsp coriander
  • 1/8 tsp cumin
  • 4 salmon fillets
  • 2 tsp lemon juice
  • Sea salt
  • Fresh ground black pepper


  1. Preheat the oven to 500F.
  2. Combine almond meal, coriander and cumin in a small bowl
  3. Spritz the salmon with the lemon juice and season with salt and pepper.
  4. Coat each fillet with the almond meal mixture.
  5. Place skin side down on an oiled pan
  6. Bake at 500F for 15 minutes



ALMOND CRUSTED SALMON. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-03/almond-crusted-salmon/



A little sweet to help you avoid the bad kind of sugar! Serve either as is, or with a light dusting of cinnamon.


  • 2 cups unsweetened apple juice (if possible, juice your own).
  • 1 cinnamon stick
  • 2 large apples


In a large pot, mix apple juice and cinnamon stick and bring to a low boil.

Remove top and bottom of apple and slice crosswise to make 1/8 thick “chips.”

With a spatula, place apples into boiling juice and cook 4-5 minutes. Apples will appear translucent. 

Use the spatula to remove apple slices from juice and place on a cloth towel and pat dry.

Place them on a cake cooling rack placed on a cookie sheet (this will catch the drips) and place racks on middle shelf in 250 degree oven.

Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch.


BETTER-THAN-STORE-BOUGHT APPLE CHIPS. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-03/better-than-store-bought-apple-chips/



You can make this is small or large batches and then use as midday snacks. The cashew’s are filled with energy and protein.


  • 1 bunch swiss chard
  • 1/2 cup cashews
  • 1 Tbsp olive oil


  1. Remove the stems from the chard, then chop them crosswise.
  2. Add to a large skillet with the olive oil. saute over medium heat until the stems have softened.
  3. Meanwhile, chop the chard leaves into thin strips.
  4. Add to the skillet along with the cashews.
  5. Saute, tossing occasionally, until the leaves just begin to wilt.
  6. Serve warm.



CHARD AND CASHEW SAUTE. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/11-22/chard-and-cashew-saute/



  • endive leaves (amount is up to you!)
  • smoked salmon
  • red onion, sliced or diced
  • avocado, sliced
  • pepper, to taste
  • sea salt, to taste


  1. Rip off a few leaves and sprinkle them with pepper and sea salt.
  2. Lay the red onion on the leaves and cover with the smoked salmon
  3. Layer with avocado and enjoy

Note: You  may also want to drizzle a little olive oil across the top of each as well.


ENDIVE SALMON POPPERS. Retrieved on February 24, 2011, from http://www.paleoplan.com/2010/06-13/endive-salmon-poppers/


220 calories, 3 g. protein, 13 g. fat, 27 g. carb, 5 g. fiber


3 Tbsp. fresh lime juice

4 tsp. raw honey

1 Tbsp plus 2 tsp. olive oil

1/2 tsp coarse salt

1 cantaloupe (3 lbs) quartered and seeded

1 avocado, halved, pitted and skinned

1 c. grape tomatoes, halved


In a large bowl, whisk together lime juice, honey,oil and salt; set aside.

Cut each cantaloupe quarter in half lengthwise.  Run a knife between the flesh and the skin of the melon, discard skin.  Slice each wedge lengthwise into 1/2″ pieces.

Cut each avocado half again length-wise and then into 1/2″ thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.

Divide among 4 plates.


CANTALOUPE AND AVOCADO SALAD WITH HONEY-LIME DRESSING. Retrieved on February 24, 2011, from http://www.paleoplan.com/2011/02-23/cantaloupe-and-avocado-salad-with-honey-lime-dressing/




  • 6 eggs
  • 1/2 c. Virgin Coconut Oil
  • 2 tablespoons honey (optional)
  • ½ teaspoon salt (optional)
  • 3/4 c. sifted Coconut Flour
  • 1 teaspoon baking powder


  1. Blend together eggs, oil, honey and salt.
  2. Combine coconut flour with baking powder and whisk thoroughly into batter until there are no lumps.
  3. Pour into greased 9x5x3 inch or smaller loaf pan and bake at 175C (350F) for 40 minutes.
  4. Remove from pan and cool on rack.



COCONUT BREAD. Retrieved on February 24, 2011, from http://www.paleoplan.com/2011/01-26/coconut-bread/


Makes 4 servings.


  • 1 ?butternut ?squash, ?seeded ?and ?sliced
  • 2? red? onions,? peeled? and? sliced
  • 4 tbs? rosemary ?leaves, ?chopped
  • 4 tbs ?olive ?oil


  1. Pre?heat ?oven ?to ?180 ?degrees
  2. Line ?a ?baking ?tray ?with ?baking ?paper.
  3. Spread the ?pumpkin, ?onion ?and ?rosemary ?leaves ?on? the ?baking ?tray ?and ?drizzel with ?oliv e?oil.
  4. Place ?tray ?in ?the ?oven ?and ?bake ?for ?15?20 minutes



ROAST SQUASH & RED ONION WITH ROSEMARY. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-03/roast-squash-red-onion-with-rosemary/


Great as a side to a chicken dish or made and taken as a snack to have.


  • 2 bunches baby carrots, ends cut off (or 5 large carrots, peeled and sliced into 1″ chunks)
  • 10  baby white onions, peeled, cut in half (or 1/2 – whole onion cut into quarters)
  • 2 Tbsp. olive oil
  • 3 Tbsp. balsamic vinegar
  • 2 Tbsp. honey


  1. Pre-heat oven to 350 degrees and line a rimmed baking sheet with parchment paper.
  2. In a small bowl mix olive oil, balsamic vinegar and honey. Add the carrots and onions and toss to coat.
  3. Place in oven and bake for 30-40minutes or until vegetables are tender and golden.



ROASTED CARROTS AND ONION WITH HONEY BALSAMIC DRESSING. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-03/roasted-carrots-and-onion-with-honey-balsamic-dressing/

Soft ‘n juicy chicken

– lots of chicken breasts

– salt

– herbs (any combination of paprika, curry, ginger, kurkuma, mustardseeds etc)

– something to cook in

First figure out how many chicken breasts you can fit in your oven and your oven-dish. Then find a frying pan that will hold the same amount. Cover every inch of the meat with salt and herbs. Heat up the frying pan and add your cooking fat. Lay your chicken breasts in long enough for them to develop a nice brown herby skin. Transfer them from the frying pan to your oven-dish and cover it with aluminium foil (that’s what keeps it so soft ‘n juicy). Leave them in the oven for 30 minutes at 170 degrees Celsius.


Soft ‘n juicy chicken. Retrieved on February 24, 2011, from http://mypaleokitchen.blogspot.com/





– minced beef (1kg)

– 2 eggs

– 1 cup almond meal

– 1 diced (red) onion

– salt, pepper, garlic & basil

– something to cook in (I’d prefer butter or ghee myself for this one, but coconut oil should do the trick)

Mix it all together. Roll the mixture into balls, however big you like them. Put them into one of those big pans you’d also use for stews or 5 hour cooking time type meat (I can’t find what they’re called). Roll them around a bit while they’re getting ready, cooking time depends on the size of your balls (hihi) so just pry one open to find out whether they’re done!


Meatballs. Retrieved on February 24, 2011, from http://mypaleokitchen.blogspot.com/


These are so yummy and can double as a breakfast or dessert. Just bake and then have a grab and go meal for weeks!



  1. In a small bowl, combine almond flour, baking soda, salt, and cinnamon
  2. In a food processor, combine dates, bananas, eggs, vinegar and oil
  3. Transfer mixture to a large bowl
  4. Blend dry mixture into wet until thoroughly combined
  5. Fold in carrots and walnuts
  6. Spoon mixture into paper lined muffin tins
  7. Bake at 350° for 25 minutes

Makes 18 muffins


CARROT BANANA MUFFINS. Retrieved on February 24, 2011, from http://www.paleoplan.com/2009/12-31/carrot-banana-muffins/



  • 1 medium onion, finely diced
  • 8 slices of bacon
  • 1/4 C. schmaltz or vegetable oil
  • 10-12 medium white mushrooms, finely chopped
  • 8 hard-boiled eggs, peeled and finely chopped
  • freshly ground black pepper, to taste


  1. Saute the onion in the schmaltz or oil until golden brown.
  2. Add the mushrooms and saute another 5-6 minutes, stirring frequently, until mushrooms are softened and turned dark.
  3. Remove saute from heat and let cool.
  4. Mix together with the eggs and pepper.
  5. Chill until ready to serve.
  6. Makes 6 to 8 servings.



MYRA’S CHOPPED MUSHROOMS, EGGS, AND ONION. Retrieved on February 24, 2011, from http://www.paleoplan.com/2010/01-03/myras-chopped-mushrooms-eggs-and-onion/



  • 1/2 ripe tomato, diced
  • 1/2 ripe avocado, diced
  • 1 T. fresh cilantro, chopped (optional)
  • Sea salt and freshly ground black pepper, to taste (optional)
  • 4 eggs, beaten
  • 1 T. olive oil
  • 7-8 cooked shrimp, chopped


  1. Toss tomato, avocado, and cilantro together in a small bowl. Season to taste with salt and pepper. Set aside.
  2. Beat eggs in a separate small bowl just until whites and yolks are combined, not long enough to become frothy.
  3. Over medium-high heat, heat oil in a 6- or 8-inch skillet (preferably slope-sided and non-stick). Tilt skillet to spread oil evenly around and up sides.
  4. Pour eggs into the hot skillet, tilting and shaking the pan gently with one hand while stirring eggs briskly with the flat of a fork. Tilt pan and lift edges of omelet with a fork to allow runny egg to reach sides and cook.
  5. When eggs begin to firm up and there is almost no runny egg left, add shrimp pieces, spreading them over the center third of the omelet. Immediately use the fork to fold each side of omelet up over center filling. Tilt the pan to help roll omelet into a loose cylinder. Cook 10 to 30 seconds longer, depending on how brown you prefer the bottom (check for brownness by lifting a corner).
  6. Slide omelet onto a warmed plate, top with tomato-avocado mixture and serve.



SHRIMP AVOCADO OMELET. Retrieved on February 24, 2011, form http://www.paleoplan.com/2010/01-13/shrimp-avocado-omelet/

Roast Pumpkin & Red Onion with Rosemary

½ butternut pumpkin, seeded and sliced
4 red onions, peeled and sliced
4tbs rosemary leaves, chopped
4tbs olive oil


Pre?heat oven to 180 degrees celsius, fan-forced.

Line? a? baking? tray? with? baking? paper.? Place ?pumpkin,? onion ?and? rosemary? leaves ?on? the? baking? tray? and? coat? with ?olive ?oil.

Place ?tray ?in? the ?oven? and? bake ?for? 15?20 minutes? or? until ?pumpkin ?has? cooked? and? onions? have? browned.



Roast Pumpkin & Red Onion with Rosemary. Retrieved on February 24, 2011, from http://www.livingpaleo.com/roast-pumpkin-red-onion-with-rosemary/

Swordfish and Beetroot Chips

2 medium beetroot, sliced into french fry shapes
2 swordfish steaks
Lime juice
Cracked pepper
Olive oil


Pre-heat oven to 180 degrees celsius, fan-forced.

Line a baking tray with baking paper, spread beetroot chips evenly on the tray and coat with a few teaspoons of olive oil. Place in oven for 20-30 minutes or until cooked.

When the chips have finished, place sword?sh on a tray and poor some lime juice and cracked pepper over the top. Place in the oven for 10-15 minutes or until cooked.



Swordfish and Beetroot Chips. Retrieved on February 24, 2011, from http://www.livingpaleo.com/swordfish-and-beetroot-chips/

Paleo Pumpkin Bread
Paleolithic Recipe

1 cup barley, soaked 2 to 3 days, be sure to rinse daily
2 cups soft wheat, sprouted 1 day 
1-1/2 cup fresh pumpkin puree 
1/2 orange 
1 teaspoon orange zest 
1/2 teaspoon ginger 
1 teaspoon cinnamon
1/2 cup dates 
1/2 cup raisins 
1/2 cup walnuts, soaked and chopped


Put 1-1/2 cup barley, wheat mixture in the champion juicer using the solid plate along with dates.

Puree pumpkin and orange and add to the mixture.

Add spices, raisins, and walnuts. Mix well and form into 3 loaves of bread. Place on a tray with teflex sheet in dehydrator at 105 degrees for 4 hours.

Remove teflex sheet and continue dehydrating for 4 to 6 hours or until moisture is desired.



Paleo Pumpkin Bread Paleolithic Recipe. Retrieved on February 24, 2011, from  http://www.fitnessandfreebies.com/paleo/paleo65.html

Broccoli with Golden Garlic and Lemon
Paleolithic Recipe

1 bunch broccoli, about 1 pound
1/4 cup extra virgin olive oil
3 garlic cloves, cut into thin slivers
1/8 teaspoon pepper
3 tablespoons fresh lemon juice


Cook broccoli in a large saucepan of boiling water 5-6 minutes, or until crisp tender. Drain in a colander. Arrange on a serving dish and cover to keep warm.

In a small frying pan, warm olive oil over low heat. Stir in garlic and cook slowly until golden brown, be careful not to burn the garlic, about 1-2 minutes. Add pepper and lemon juice. Pour over broccoli.



Broccoli with Golden Garlic and Lemon Paleolithic Recipe. Retrieved on February 24, 2011, from http://www.fitnessandfreebies.com/paleo/paleo17.html

Macho Fish Marinade
Paleolithic Recipe

3/4 cup olive oil
1/2 cup fresh orange juice
1/3 cup fresh lemon juice
1/4 cup vegetable broth
1 teaspoon salt
2 tablespoons fresh lime juice
1/2 medium fennel bulb, trimmed, cored and thinly sliced crosswise
1/2 medium red onion, thinly sliced
1-inch piece of fresh ginger, peeled and thinly sliced
2 fresh thyme sprigs
2 bay leaves
1/4 teaspoon crushed peppercorns


In a large bowl, stir together the olive oil, orange juice, lemon juice, salt and lime juice. Add the fennel, onion, garlic, ginger, thyme, bay leaves and peppercorns and mix until combined. Yield: About 2 cups


Macho Fish Marinade Paleolithic Recipe. Retrieved on February 24, 2011, from http://www.fitnessandfreebies.com/paleo/paleo12.html


Scallion Chive Soup
Paleolithic Recipe

1/2 cup zucchini, shredded
1/2 cup shallots, chopped
1 clove garlic, minced
3 teaspoons olive oil
1 cup scallions, chopped
1/2 cup chives, chopped
2 cups chicken broth
1/2 cup water


In saucepan, cook zucchini, shallots, and garlic in oil over moderately low heat. Stir occasionally until shallots are tender (about 5 minutes). Add scallions and all but 2 tablespoons chives. Cook, stirring, until scallions are softened, about 2 minutes. Stir in broth and water. Simmer 2 minutes.

In a blender, puree mixture. Pour soup through a fine sieve into clean pan, pressing hard on solids and discarding them. Heat soup over moderate heat, stirring until hot. Season to taste. Stir in remaining chives.



Scallion Chive Soup Paleolithic Recipe. Retrieved on February 24, 2011, from http://www.fitnessandfreebies.com/paleo/paleo08.html

Roasted Carrots and Onion with Honey Balsamic Dressing

2 bunches baby carrots, ends cut off
10 small white onions, peeled, cut in half
2tbs olive oil
3tbs balsamic vinegar
2tbs honey


Pre-heat oven to 180 degrees celsius, fan-forced.

Line a baking tray with baking paper, spread carrots and onions on tray.

In a small bowl combine olive oil, balsamic vinegar and honey. Drizzle evenly over vegetables and toss to coat.

Place in oven and bake for 30-40minutes or until vegetables are tender and golden.





Roasted Carrots and Onion with Honey Balsamic Dressing. Retrieved on February 24, 2011, from http://www.livingpaleo.com/roasted-carrots-and-onion-with-honey-balsamic-dressing/

Broccoli, Bacon and Cashew Salad

1 broccoli, cut into florets and stalk diced
3 rashes of bacon, fat removed, diced
½ cup toasted cashews
1tbs oil


Boil broccoli in water on high heat for 5-7minutes or until tender and cooked through. Remove water and place broccoli in a large serving bowl.

Cook bacon in a frying pan for 4-5minutes or until crispy. Remove bacon from pan and place into serving bowl along with broccoli and cashews. Combine well.



Broccoli, Bacon and Cashew Salad. Retrieved on February 24, 2011, from http://www.livingpaleo.com/broccoli-bacon-and-cashew-salad/












Orange Ginger Pork

1 x 2 lb organic pork loin
1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

1 tbsp fresh ginger – grated
1 large orange – zested
2 tbsp olive oil
1/4 tsp black pepper

Begin by preheating a large skillet on high heat for 1 minute. Season the pork fillet with S&P on all sides. Once pan is hot drizzle 1 tbsp olive oil into pan and sear pork for 2 minutes on all sides until golden brown. Meanwhile whisk the marinade ingredients together. Once pork is seared add to marinade and coat evenly. Let cool. Cover and refrigerate. Marinade for at least 2 hours.

NOTE: You can do this ahead of time and keep in the fridge for up to overnight.

Remove from fridge 1 hour before cooking to let return to room temperature.

Preheat oven 400°F.

Place pork on a foiled oven tray and pour broth around on tray
NOTE: I use this technique of adding broth when roasting lean meats. It helps add moisture when cooking.

Roast for 20 minutes or until internal temperature 155°F. Remove. Place some foil loosely over and let rest for 10 minutes before slicing.

I served it with sauteed Swiss chard.

1 bunch Swiss chard
1 tbsp olive oil
2 tsp fresh ginger – grated
1/4 cup organic chicken broth

Wash thoroughly and dry. Tear the leaves from the stalks. Roll leaves lengthwise like a cigar and slice into 1/4? strips. Set aside. Lay all the stalks together and chop finely.

Preheat saute pan on medium heat for 30 seconds. Drizzle olive oil and add stalks. Saute for 2 minutes. Add ginger and continue sauteing for another minute. Add leaves and mix together.


Saute for 1 minute until leaves start to wilt. Add broth and cover with lid. Cook for 2 minutes, stirring occasionally.
Taste and season with S&P.


Orange Ginger Pork. Retrieved on February 24, 2011, from http://gavanmurphy.com/orange-ginger-pork-2/#more-8628

Citrus Chilli Pork Loin

Dried chipotle peppers
Chipotles in adobo sauce

Serves 4

3 lbs grass fed pork loin (off the bone)

Pork marinade:
1 cup freshly squeezed OJ
1 chipotle pepper in adobo sauce (canned), chopped, keeping seeds
¼ tsp salt

Mix marinade ingredients together and pour into a large Ziploc bag along with pork. Coat pork in bag and refrigerate for between 1-4 hours.


1 shallot – fine dice
2 cups freshly squeezed OJ
1 tbsp fresh ginger, minced
1 cup low-sodium chicken broth
2 tbsp fresh chopped cilantro
1 tbsp fresh chopped chives
1 tbsp chopped chipotle pepper (or more if you can handle the spice!)

Saute shallots in 1 tbsp olive oil in preheated medium saucepan for 2 minutes. Add OJ and let reduce by half on a simmer. Add fresh ginger and chicken broth. Bring to a boil and reduce to simmer. Reduce 15 minutes and add cilantro, chives and chipotle to sauce.

Preheat oven to 400°F.

Place marinated pork on a foiled oven tray and roast in oven for 30-40 minutes or until internal temp of 165F. Once cooked let rest for 10 minutes with foil loosely over the meat.

When ready to serve, slice the pork and spoon orange chipotle sauce over. The pork is super succulent and the sauce is light, sweet yet spicy. I served it with roasted butternut squash and couscous. Brilliant!


Citrus Chilli Pork Loin. Retrieved on February 24, 2011, from http://gavanmurphy.com/citrus-chilli-pork-loin/

Asian Glazed Pork Chop with Bok Choy

Serves 2

2 x 8oz pork chops (on the bone)
1 tsp Chinese 5 spice
drizzle agave or honey
1/4 tsp sesame oil
1/4 tsp salt

2 cups baby Bok Choy – sliced, rinse in cold water, drain
1/2 cup red bell pepper – thinly sliced
1/2 cup green bell pepper – thinly sliced
1/2 cup asparagus tips
1/2 cup snow peas- (omit if Paleo)
1 tbsp olive oil
1 tbsp fresh ginger – peeled & grated
S&P to taste
1/2 cup green onion (scallions) – sliced for garnish

Preheat oven to 400°F
In a small bowl mix the 5 spice, agave and sesame oil together. Brush pork chops with glaze . Preheat large skillet on medium heat for 1 minute. Drizzle olive oil in pan and sear glazed chops for 1 minute each side or until golden.

NOTE: Because of the agave the meat will caramelize faster so don’t walk away while searing.
Once chops are nicely browned, remove to a foiled oven tray. Pour 1/2 chicken broth or water around chops on the tray.

TIP: By adding some liquid to the roasting tray it will help add moisture to the meat. The liquid will evaporate while roasting.

Pop chops in oven for 10 minutes or until internal temp 150°F.

Meanwhile preheat large wok or saute pan on medium high heat for 1 minute. Drizzle in oil and add peppers. Toss for 1 minute. After peppers have softened slightly add all the remaining ingredients and stir. Cook for 3 minutes, stirring. Done.
In true stir fry style you just want to cook the veg quickly so they’re crisp and vibrant looking.


Asian Glazed Pork Chop with Bok Choy. Retrieved on February 24, 2011, from http://gavanmurphy.com/asian-glazed-pork-chop-with-bok-choy/

Sundried Tomato Chicken

Serves 4

1 whole organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs)
2 tbsp olive oil
1 tbsp smoked paprika
1/2 tbsp salt

1 cup marinated (jarred) sundried tomatoes
4 cups organic chicken broth
1/4 cup fresh oregano – chopped
12 pearl onions – peeled
2 tbsp olive oil – for sauteing
S&P to taste


Preheat oven to 375°F.

Preheat large grill pan or skillet on high heat for 2 minutes. Place the chicken pieces in a large mixing bowl and toss with olive oil, paprika and salt. When pan is hot drizzle 1 tbsp olive oil and sear chicken pieces on all sides until browned, 2-3 minutes. Don’t over crowd the skillet–it’s best to do this in batches depending on how big your pan is.

Once chicken is seared remove to a large casserole or oven proof dish.

Reduce heat to medium. Wipe out the pan with a kitchen towel and add another tbsp olive oil. Saute the onions for 3-4 minutes. Add sundried tomatoes and herbs, saute for one minute, stirring then add to chicken. De-glaze the saute pan with 1 cup chicken broth scraping all the caramelized bits from the bottom for about 30 secs or so then add to chicken with remaining 3 cups of broth. Stir and cover the casserole dish with foil.

TIP: You can prepare the dish to this point ahead of time if you wish if not cooking until the next day but be sure to pop it in the fridge.

Pop chicken in the oven, covered, for up to an hour and a half or until the meat is fork tender and falling off the bone.

Alternative Serving Suggestion:

The above recipe is Paleo-friendly but if you wanted to make it more hearty add in the ingredients below after one hour of cooking chicken.
3 cups cooked white beans
1 cup uncooked Orzo
2 cups organic chicken broth


Sundried Tomato Chicken. Retrieved on February 24, 2011, from http://gavanmurphy.com/sundried-tomato-chicken/

Pulled Pork Wrap

Serves 4

2 lbs organic/grass fed pork loin
1 head of Bibb/Butter lettuce


1/2 tsp dried sage
2 tsp dried thyme
1 tsp dried mustard
2 tsp paprika – preferably smoked
1/2 tsp ground cumin
1 tbsp fresh parsley – chopped
1 tsp fresh rosemary – chopped
1 1/2 tsp salt
1 tsp ground black pepper
1/2 cup olive oil

1 quart low-sodium chicken stock
1 quart fat-free, no calorie water

1 cup shredded red cabbage
1 cup shredded carrot
1 cup jicama – peeled, sliced, cut into thin strips
1 cup red apple – cut into thin strips

1/2 cup olive oil
1 tbsp wholegrain mustard
1 tsp apple cider vinegar
squeeze honey
pinch S&P

Put all vinaigrette ingredients in a small container and close the lid. Give it a good ol’ shake. Taste and adjust seasoning if needed.

Mix all rub ingredients together in a mixing bowl. Add pork and coat evenly massaging marinade into meat. Cover and refrigerate for at least 3 hours up to overnight.

Preheat oven to 375°F.
Remove pork from fridge 1 hour before cooking so as to let return to room temp. Place loin in an oven proof dish along with braising liquid. Cover and cook for 2 hours or until meat falls apart.
Once cooked, using 2 forks, shred the pork apart.
Mix the shredded meat into the braising liquid and hold until ready to chow. Using the inner leaves of the lettuce as cups assemble just like the photo.



Pulled Pork Wrap. Retrieved on February 24, 2011, from http://gavanmurphy.com/pulled-pork-wrap/#more-7448


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