Mary&Martha

Well, I realize this is a cooking blog....

BUT...It is always nice to have beautiful ware to cook and serve in and entertain with!

So here's my new venture. I am now a consultant for Mary&Martha- your one stop shop for quality Christian home goods. http://www.mymaryandmartha.com/ERICKA/

Come on over and shop. Message me if you have questions. Pass along to friends and family!

Butternut Squash Soup

Ingredients
1 Tbsp coconut oil
4 slices of bacon (optional)
1 onion, diced
4 cloves garlic, peeled and diced
1-2 tsp sage
1 tsp thyme
1/4 tsp cayenne
1 medium butternut squash, peeled, seeded, diced
1 Granny Smith apple
2 cups chicken broth
salt taste
1/c cup of coconut milk
Gorgonzola cheese (optional)

Directions:
1. Heat oil and cook bacon to crispy. Remove from pot and set aside. Add onion and garlic, saute until translucent and soft, about 5 minutes.
2. Add seasonings and cook for 1 minute. Add squash, apple, broth, salt. Cover lid and bring to boil. 
3. Return heat to medium and simmer for about 15 minutes, or until squash is fork tender.
4. Add coconut milk and combine. Transfer mixture to blender and puree until smooth, working in batches as needed. 
5. Serve warm with crushed bacon and gorgonzola cheese on top if desired.

Mexican Cauliflower "Rice"

Thanks paleotable!

Ingredients
2 carrots, peeled, diced
onion, diced
4 garlic cloves, chopped fine
cconut oil
one small head cauliflower, roughly chopped
diced tomatoes in juices - equal to a 14 oz can
1 cup organic chicken stock
8 oz diced green chiles
2 Tbsp chili powder
1 Tbsp cumin
1/2 Tbsp paprika
salt and pepper to taste

Directions
1. Dice vegetables (carrots, garlic, onion). Heat oil and then add chopped veggies. Saute over medium for about 5-10 minutes or until onion is translucent.
2. Pulse cauliflower in food processor until at a rice-like consistency (may need to be done in batches)
3. Add remaining ingredients to pot. Stir to combine. Bring to boil and reduce heat to simmer for 10-15 minutes or until cauliflower is tender.

Pumpkin Fudge

Ingredients
2/3 c coconut butter
1/4 c + 2 Tbsp pumpkin puree
1/2 c brown, coconut, or raw sugar (or equivalent maple syrup)
1 Tbsp creamy almond butter
1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp cloves
approx 2 Tbsp non-dairy milk
tiny pinch of fine grain sea salt

Directions
1. Add all ingredients to a medium sauce pan over low heat. Whisk constantly for about 5 minutes or until all ingredients have melted together
2. Grease a small 3x5 or 4x6 container (or line with parchment paper). Pour in mixture and smooth out surface.
3. Freeze for about 1 hour to set. Slice and serve. Keep refrigerated.

Vegan Banana Pumpkin Bread

Ingredients

3 bananas
1 1/3 c pumpkin
2 1/2 c flour (I used a mix of whole wheat and unbleached)
2/3 c coconut oil
1 tsp vanilla
1/2 c brown sugar or scant or mix
1/4 c honey
1 1/2 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
1/4 tsp cloves
1/4 c raisins (optional)

Directions
1. Preheat oven to 350. Lightly grease bread pan with coconut oil.
2. Mash bananas and add pumpkin. Stir in oil, vanilla, sugar, honey. Once combined, add flour, baking powder, soda, and spices. Finally, combine raisins if desired.
3. Bake 30 minutes.

Chewy Sugar Cookies (Vegan)

Ingredients
1 c unbleached flour
1 1/4 c whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 c sucanat or raw sugar
1/2 c brown sugar
1/4 c non-dairy plain or vanilla yogurt (I used So Delicious Greek coconut milk vanilla yogurt)
1 Tbsp cornstarch
6 Tbsp vegan butter (I use Earth Balance)
1/3 c coconut oil
1 Tbsp non-dairy milk (I used Almond Coconut milk blend)
1-2 tsp vanilla extract (pure vanilla)
cinnamon to sprinkle on top (optional)


Directions
1. In a medium bowl, whisk flour, baking soda, baking powder, salt.
2. In a large bowl, whisk sugar, yogurt, cornstarch, melted butter, oil, milk, vanilla
3. Pour dry into wet ingredients and stir to combine. Cover dough and chill in fridge for at least one hour.
4. Preheat oven to 350 deg and line baking sheets with parchment paper.
5. Roll cookie dough balls and flatten slightly. Sprinkle with cinnamon (or sprinkles ;)
6. Bake for 10 min or until bottoms are brown.

Farro and Salmon

*inspired and creed from Skinnytaste

Ingredients
2 Tbsp honey
2 lemons, juice of
1 tsp garlic powder
4 Tbsp soy sauce, low sodium, divided
2 lb salmon filets
1 cup farro
1 Tbsp oyster sauce
1 clove crushed garlic
1 Tbsp Sambal chili paste (I substitute with siracha sauce)
10 0z shitake mushrooms
1 Tbsp fresh ginger, minced
1/2 cup snap peas
1/2 cup scallions, divided
1 Tbsp black sesame seeds

Directions
1. Mix first four ingredients. Pour over salmon and refrigerate to marinate at least 30 minutes, turning once. I left the skin on.
2. Preheat oven to 450.
3. Cook farro according to package directions, drain and set aside. Meanwhile, once oven is preheated, add salmon and bake for 15 minuts.
4. To nonstick pan, add remaining ingredients, using 1/4 of the scallions and reserving the rest. Cook on medium for 10 minutes. Season with salt to taste
4. Add the farro to the vegetables. Serve the vegetables and farro in dish and top with salmon, scallions, and sesame seeds.

Serve the vegetables and farro in a dish and top with salmon, remaining scallions and sesame seeds.

Israeli Couscous

*adapted from Amanda's apron

Ingredients
1 Tbsp EVOO or coconut oil
1 small onion, diced
1 carrot
3 cloves garlic, minced
1/2 bell pepper, diced
1 1/4 c vegetable broth
1/2 tsp cumin
salt and black pepper to taste
1/4 tsp white pepper
dash curry
2-3 bay leaves
2/3 c Israeli / pearl couscous
1/2 c coconut milk
1/4 c fresh parsley

Directions
1. Heat oil, then add onion, carrot, garlic, bell pepper. Saute until carrots are soft but not browned.
2. Stir in broth and seasonings (except bay leaves and parsley). Increase heat to boil, then add couscous and bay leaves.
3. Reduce heat to medium-lo again, cover, and cook about 8 minutes. Once cooked, stir in coconut milk and parsley. Serve hot and garnish with parmesan if desired.

Red Bean Soup

Ingredients
1 Tbsp EVOO or coconut oil
1 onion, chopped
1 bell pepper, chopped
4 cloves garlic, minced
4 bay leaves
3 cans/ 3 cups kidney beans (soaked overnight if using dry beans)
32 oz vegetable stock
water as needed
2 Tbsp salt
1 Tbsp paprika
1/2 Tbsp oregano
1/2 Tbsp thyme
2 tsp garlic powder
3 Tbsp chopped parsley
cooked brown rice, warm
green onions to garnish

Directions
1. Heat oil in large pot. Add onion, bell pepper, garlic, bay leaves. Cook, stirring, about 2 minutes
2. Add beans, seasoning, stock and amount of water for desired consistency. Bring to boil, then reduce heat to medium and cook until beans are tender (about 1 1/2 hrs for dry beans, 30 minutes for canned)
3. In the last 15 minutes of cooking, add salt to taste and parsley. Discard bay leaves and remove 1 cup of beans from pot. Puree this 1 cup of beans and return to pot, stirring well.
4. To servie, ladle into soup bowls over rice with green onions to garnish if desired.

Carne Bistec (Columbian Steak with Onions and Tomatoes)

Ingredients

1 1/2 lbs grass fed sirloin top steak, sliced thin
salt and pepper to taste
cumin to taste (about 2 Tbsp)
paprika to taste (about 1/2 Tbsp)
3 garlic cloves, chopped/minced
Coconut oil (or other oil)
1 onion, sliced or chopped
3 vine ripe tomatoes, sliced or chopped


Directions
1. Season meat with salt, pepper, cumin, paprika.
2. Heat oil over med. Brown meat and remove from pot to set aside.
3. Saute garlic and onion until soft and fragrant.
4. Add tomatoes and sauté a bit longer.
5. Return beef to pot. Nearly cover meat with water.
6. Cook on med for approximately 1 hour, until beef is tender. Add water as needed to keep enough for gravy. When close to done, taste and re-season as needed!
7. Served over rice traditionally. I like it over salad. I have even seen people eat it with an egg over easy for a paleo or low carb option!

Chicken "Tortilla" Soup the Paleo Way

Ingredients
4 organic boneless, skinless chicken breasts
1 Tbsp cumin
1 tsp cayenne pepper
1 tsp garlic powder
salt and pepper to taste for chicken seasoning
2 Tbsp coconut oil
1 yellow onion, diced
3 garlic cloves
1 red bell pepper, diced
1 yellow bell pepper, diced
1 orange bell pepper, diced
1/2 jalepeno, seeded and finely dashed
1 can diced green chiles
2 cans fire roasted tomatoes (or equivalent of home roasted tomatoes)
2 Tbsp chili powder
1/2 Tbsp paprika
1 tsp cilantro
40 or so oz chicken stock/broth
crushed plantain chips, or organic corn tortilla chips if not paleo

Directions
1. Preheat oven to 375. Place chicken on parchment lined baking sheet and sprinkle with cumin, cayenne, garlic powder, salt and pepper.
2. Bake 20 minutes or so (depending on thickness of breasts). Once cook, cut or shred.
3. While chicken is baking, heat oil in large stock pot over med-high and add garlic to sauté.
4. Add onions, bell pepper, jalepeno, mix to coat in oil. Once onions translucent, add green chiles and tomatoes, plus remaining spices. Mix well.
5. Add chicken and stock. Simmer on low heat for 30 minutes.
6. To serve, garnish with avocado, chips, etc

Beanless Chili

Ingredients
1 Tbsp coconut oil
1 onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
5 cloves garlic, diced/minced
1/2 jalepeno, seeded and diced
2 lbs organic grass fed beef
salt and pepper to taste
2 Tbsp chili powder
1/2 Tbsp cumin
1 tsp paprika
1/2 tsp smoked paprika
1 box Pomi diced tomatoes/ 1-2 cans diced tomatoes
30 oz tomato sauce
3 Tbsp brown sugar
1 Tbsp worcestershire sauce
1 tsp cinnamon (no more!!)

Directions
1. Saute onions, peppers, garlic, jalepeno in coconut oil until onions translucent. Add beef and season. Brown meat.
2. Once meat is brown, add in brown sugar, worcestershire sauce, cinnamon. Simmer about 30-45 min. Taste and re-season as needed.

Protein Smoothie (Without the Powder!)

Version 1: with fruit so slightly higher in carbs (about 53g protein)
1/2 c frozen wild blueberries
1/4 lemon with rind
1 1/2 c kefir or 1 c milk and 1/2 c plain greek yogurt
1/4 c dried cranberries
1 Tbsp pumpkin seeds
2 walnuts
1 Tbsp chia seeds
2 Tbsp flax seeds
2 Tbsp almond butter
1/2 Tbsp coconut butter
1/4 avocado (optional)
3 Tbsp rolled oats
optional stevia and/or honey to sweeten

Version 2:  no fruit, but still pretty high in carbs (about 52g protein)
1 1/2 c kefir or 1 c milk and 1/2 c plain greek yogurt
1 Tbsp pumpkin seeds
2 walnuts
1 Tbsp chia seeds
1 Tbsp flax seeds
2 Tbsp almond butter
1/2 Tbsp coconut butter
3 Tbsp rolled oats
dash of cinnamon and vanilla
optional 1/2 Tbsp cocoa powder and/or stevia and/or honey to sweeten
*confession: sometimes I add a little coffee to mine in the morning ;)

Dr. Hyman's 10 Day Detox to Burn Fat and Lose Weight: My Review

My goals: WEIGHT LOSS! I have 20 lbs to lose, hoping to shed a few in this 10 day stretch. And to reboot the system, so to speak. As per this video...http://www.doctoroz.com/episode/detox-diet-burn-fat-and-lose-weight-fast

Caveats and things I learned:
*These are descriptions of things about the diet and the ways I changed or substituted things, etc. I am not recommending that you necessarily change or leave out what I changed or omitted. I am just giving an honest overview of my experience so that you can gauge my success or lack thereof ;)*
1. Per the diet, fiber powder should be taken before each meal. Not just any brand is recommended. The one highlighted has Konjac root and seaweed. The brand is Well BetX PGx--they have pills or power. Use 2.5 to 5 g 30-60 min before each meal. Overall, the goal of any fiber is to cut cravings and help balance blood sugar, also helping you feel fuller longer. Soluble fiber is most effective in aiding weight loss, though most sources recommend a mix of a higher amount of soluble fiber and a smaller amount of insoluble fiber. I did not use the brand they recommended. Looks amazing, but I thought I would try what I had first in an attempt to cut costs a bit. Additionally, I only took fiber before lunch. I am not good at remembering to take vitamins and such outside of my routine. 
2. Drink breakfast- don't eat it! Smoothie recipe is given for you on list above. There are more smoothie recipes (and meal recipes) in the book. I could not find hemp seed, so I replaced it with flax seed. I could not find frozen cranberries, so I used 1/4 c dried.
3. Make sure you have a multivitamin.  I like to take half in the morning and half at lunch. They also recommend Chromium, 2000 U Vit D3 and 2 g fish oil. I added a probiotic and alternated salmon oil and flax oil for omega 3s rather than fish oil. I did not take Vit D3 on a regular basis.
4. Info page on Dr Oz recommends deep breathing, journaling, exercise. The only deep breathing I did was in my sleep. 3 kids under 5 so this blog is about the extent of my journaling. But my faith is very important and I feel that connecting with God in prayer is more important in my life than journaling. I exercised regularly.
5. Dr Oz also recommends a detox bath each night: 2 c epsom salt, 1/2 c baking soda, 10 drops lavender oil. I did not do this every night, but tried.
6. I also sporadically drank green tea and dandelion root tea. There are so many health benefits to it, I could not give it up. I drink it straight or with lemon, no sweeteners, etc. And I always try to drink 60 ounces of water per day


What I Ate:
Day 1
Breakfast: Green Tea with Lemon and a Smoothie
Lunch: Spinach salad with 1/4 avocado, tuna, no dressing
Snack: dandelion root tea, lara bar
Supper: Dijon pork and kale

Day 2
Breakfast: Green Tea with Lemon and a Smoothie
Lunch: Spinach salad with green bell pepper, grilled chicken, olive oil and rosemary
Snack: Lara bar, celery and sun butter
Supper: Organic grass-fed beef roast and leftover kale

Day 3
*I have lost 1 lb
Breakfast: Green Tea, Smoothie
Lunch: Spinach salad with orange bell pepper, cucumber, rosemary chicken, olive oil, lemon juice
Snack: Lara bar, green smoothie
Dinner: Lemon Steamed Salmon, kale chips, steamed asparagus

Day 4
Breakfast: Smoothie
Lunch: Salmon with asparagus
Snack: Lara bar
Dinner: Smoothie
*I cheated today

Day 5
Breakfast: Smoothie
Lunch: Mixed salad with nuts, fruit, apple cider vinaigrette
Snack: Lara bar
Dinner: Coconut shrimp and sauteed spinach with tomatoes and onion

Day 6
Breakfast: Smoothie
Lunch: Salad with spinach, shrimp, coconut milk
Snack: Lara bar, green smoothie
Dinner: Lemon chicken, steamed chopped broccoli

Day 7
Breakfast: Green tea, smoothie
Lunch: Mixed salad with fruit and nuts
Snack: Green smoothie
Dinner: Rosemary garlic chicken, roasted veggies, salad

Day 8
*I cheated today
Breakfast: Smoothie
Lunch: Spinach with mushrooms, chicken
Snack: Lara bar, green smoothie
Dinner: Taco soup

Day 9
Breakfast: Smoothie
Lunch: Spinach with fruit and nuts
Snack: Lara bar
Dinner: Salmon, asparagus

Day 10
*I have not lost any more weight
Breakfast: Smoothie
Lunch: Spinach withs salmon, asparagus
Snack: Lara bar
Dinner: Taco soup

Results: 1 lb weight loss. Perhaps my cravings are slightly curbed? I am definitely off caffeine completely, although all I used to drink was 1 cup of black coffee in the morning. I still long for sugar and chocolate. I guess that won't likely change :) Overall, feel good. The diet wasn't all that hard, except that realizing I would not lose weight mentally made me think it was ok to cheat :) Would I do this again? Perhaps. What I was allowed to eat was not that big of a challenge. I think I would like to try this again when I feel more committed and am willing to pay the cost for all the supplements and ideas they specify, including the specific brand of fiber. I would recommend this to others despite my lack of weight loss because, as I am finding, I am quite the unique case. For some reason, it is nearly impossible for me to lose weight. I feel confident that most people who followed this diet would.

Moving on from here: Definitely going to keep that breakfast smoothie! It was DELICIOUS!! In hopes of losing weight, I was recommended carb cycling aka cyclic ketogenic diet. Since thus far, not much is working for my weight loss, I guess it's worth a try!

Stovetop Lemon Chicken (Healthy, Eat Clean, Paleo)

Ingredients

1 Tbsp coconut oil
6 organic Chicken breast tenders
salt and pepper to taste
1-2 tsp thyme
juice of 1 lemon

Directions
1. Season meat with salt, pepper, thyme.
2. Heat oil in pot over medium. Add chicken. Stir in lemon.
3. Cook on medium heat for approximately 5 minutes per side, more or less depending on thickness.

Lemon Steamed Salmon

Ingredients
1/2 filet salmon
1/4 c white wine
3 garlic cloves
1 lemon, zested then sliced
water
salt and pepper to taste


Directions
1. Season salmon with salt and pepper to taste.
Mix wine, garlic, lemon zest together. Rub over salmon. You can let this sit about 30 min if you have the time.
2. Line basket (if using bamboo steamer) with parchment paper or cabbage, etc. Add salmon and lay sliced lemons on top.
3. With water in the bottom of a pot, place steamer basket with food into pot. Heat to boil. Steam about 15 minutes.

Coconut Shrimp

Ingredients
1 1/2 lb shrimp, peeled, deveined
1 can coconut milk
3 cloves garlic
1 tsp ginger root, peeled, minced
1 Tbsp lime juice
basil, sea salt and pepper to taste



Directions
1. Place shrimp into saucepan with coconut milk, garlic, ginger, salt and pepper
2. Bring to boil, stirring frequently.
3. Reduce heat to simmer, cook uncovered 15 min, stirring frequently.
4. Stir in lime juice and basil to taste (I used about 1/4 Tbsp dry basil)

Kale chips

Ingredients
1 bunch kale, stems removed, cut into bite-sized pieces
2-4 tsp olive oil
salt and seasoning of choice to taste

Directions
1. Preheat oven to 300 deg. Line pan with parchment paper.
2. Lay out kale in single layer. Drizzle with olive oil. Season to taste.
3. Bake for 11-15 minutes until edges are browned and kale is crispy when moved in pan.

Avocado Salad Dressing

Ingredients
1/2 avocado
1/2 Tbsp lemon juice
1/2 Tbsp EVOO

Directions
1. Mash avocado in a bowl. Mix in other ingredients. Stir to combine. Serve over any salad.

Sauteed Kale

Ingredients

1 lb kale

2 cloves garlic

1 Tbsp EVOO

1/2  c water

salt and pepper to taste

1/2 Tbsp apple cider vinegar

Directions

1. Heat EVOO in large saucepan over med hi. Add garlic and cook to fragrant, but not colored.

2. Add water and kale. Toss to combine. Increase heat and cover. Cook for 5 minutes

3. Remove cover and continue to cook until liquid evaporated. Season to taste. Add vinegar if desired.

Dijon Pork Chops

Ingredients
4 pork chops
salt and pepper to taste
1/2 c clean spicy brown or dijon mustard
1 tsp dry mustard
1 tsp thyme
1 clove crushed garlic
1 Tbsp coconut oil

Directions
1. Preheat oven to 425. Season pork chops lightly with salt and pepper.
2. In a small bowl, combine mustard, thyme, garlic. Mix well and spread evenly over both sides of the chops.
3. Heat oil in large oven-proof skillet over medium high. Add the pork and brown for about 2 min per side.
4. Transfer pork in skillet to oven and cook for an additional 15minutes or so, until no longer pink and cooked through

Dr Oz 3 Day Detox Cleanse: My Review

My goals for this journey: Overall, detoxing is important for the body. So obviously that is one of the main goals for me. I am also hoping to "reset" my cravings for unhealthy foods as my body re-aquires a taste for and craving for whole and healthy foods. I have not lost any of the baby weight that has been clinging to my body since my youngest was born 1 year ago, so a jump start for weight loss is a big big plus.

Caveats and things I learned along the way:
1. Yes, I peeled the mangoes, no I did not peel the lemons. I also did not peel the apples, but think it would better better to do so. These are not my expert opinions or necessarily what Dr Oz had in mind, but I wasn't sure so this is what I did.
2. Also, when you grocery shop, just recognize that the list is enough for the breakfast, lunch and dinner smoothies, but not necessarily the snack smoothie (which you can make whatever is your favorite or skip if you are not hungry.)
3. Prep before hand. Seriously. There's work here.
4. The smoothies always taste better cold. Some suggest freezing some of the ingredients
5. Don't take your vitamins on an empty stomach!! Unless you like to vomit.
6. To make the evening smoothie better, here's my cheat: I put the cayenne in a small cup with about half cup of smoothie and downed it like a shot.
7. Yes, lunch is awful. Without altering the recipe ingredients, I would say chop the celery super super fine and puree as much as you can before adding the other ingredients and then add about 1 c water for a better texture. A lot of people decrease the amount of celery and increase the pineapple. I did this (and a few other tweaks- see below) my last day. Definitely helped

Day 1
Cravings: I am craving MEAT!! As others have said, there is something satisfactory about chewing, so chewing would be nice, but it was not that big of a deal to me today. I just want meat! I guess my body needs the protein.
The smoothies: Breakfast smoothie was fine, Lunch not so hot. I did not detest it as some, but I also could not finish it in its entirety. Definitely my least favorite. Truth be told, I only could finish half, and will finish the rest for tomorrow's lunch. Some people prefer the breakfast, but the supper smoothie was my favorite.  However, I did follow someone's advice and put a small amount in a little cup, and mix the full dose of cayenne and downed it that way. Then drank the rest of the smoothie cayenne free, which was delicious. For my snack, I didn't have enough provisions for two of the suppers (which was my favorite) so I repeated the breakfast smoothie simply because that is what I had more groceries for.
How I feel: Overall, I feel pretty normal. Maybe a slight bit foggy and a teensy headache, but overall, I feel ok. Emotionally, I worry if I will make it three days, LOL. I had to make meals for the hubby and kids and that was hard. Cause I WANT MEAT!! However, I must say, I have not felt hungry at all.
Thoughts for tomorrow: I normally drink green tea without anything, so I think I will skip the stevia tomorrow, and just do the lemon. I also have read that others decreased the amount of celery and/or used a food processor the pureed the lunch smoothie better. Think I will try both tomorrow.

Day 2
Overall: Woke feeling fine, normal, no headache. DO NOT TAKE YOUR VITAMINS ON AN EMPTY STOMACHE :) Oops. I know this about myself. I just can't tolerate vitamins on an empty stomach and I took them before the smoothie. Got really nauseous and then really sick. Thankfully, that passed quickly. I drank the green tea stevia free.
The smoothies: Woke up looking forward to breakfast. Dreading lunch. Really wanted tasty food as I fix everyone else's meals and feed the little one. Confession: I took a bite of the pineapple as I was prepping. And I still want meat. For lunch, I used the left over of my lunch yesterday, but added about a half cup of water and another 1/2 c or so of pineapple and pureed it as much as my little machine would go. It was more palatable and I was able to get it all down. Did the cayenne in a cup with a bit of smoothie and then thoroughly enjoyed my dinner.  I did not have a snack smoothie.
How I feel: I took a nap in the afternoon, but I would have been fine without it. Still a bit foggy, but really feel pretty normal. Between breakfast and lunch was the first time I felt really  hungry.
Thoughts for tomorrow: Will stay stevia free with the tea, and won't take the vitamins until I have the smoothie. Thinking I will only make a half batch of lunch? Or add more water, more pineapple, and/or less celery? I am sure I will cheat and weigh myself. I am dying to know. I really don't notice much difference.

Day 3
Overall: Grumpy. Despite what most say about feeling amazing, I really don't notice any changes. Perhaps my normal cravings are curbed? Have lost 2.5lbs. Wish it were more, but at least it's something.
The smoothies: As always, breakfast and dinner were great. My attempt to make lunch better recipe: 2 celery stalks, 1/2 cucumber, 1 cup kale, 1/2 green apple, 1/2 lime, 1 Tbsp coconut oil, 1/2 c almond milk, 1 c water, 1 1/2 c or so pineapple. Hoping that does't change the overall effect too much. I was way to hungry to skip lunch and just couldn't bring myself to stomache the regular recipe.  This one was pretty good. Texture was DEFINITELY improved.
How I feel: Ready for completion. No outstanding changes.

Day 4
Cannot wait to eat REAL food!! To chew and taste. Although I am enjoying green tea as we speak and just made a breakfast smoothie ;) I feel the same. No great aha I am cleansed moment. Sorry folks. My overall weight loss was 3 lbs. I was hoping for much better (I have a lot to lose) But that is a start I suppose. Would I do this again- probably not. There are a number of detoxes that are smoothies for breakfast and lunch, and then food for supper. Thinking of doing Dr Hyman's 10 day!  Although I am also contemplating a juice fast. So we shall see :)

Moving on from here: I have been paleo for about 3 months now. I don't buy into the paleo model, but I do agree with some of the foods that they eliminate. I definitely feel better off of gluten and dairy. So, I am sure I will continue with gluten and dairy free. Strongly considering Dr Hyman's 10 day detox for weight loss. Look out for my review! Mostly, in our house, we eat lean meats or fish and veggies and fruit anyway. And I love nuts! I am really hoping this helped curb the cravings for refined sugar which I usually do not consume but crave anyway. Not so sure!! Good luck on your detox!

Cauliflower Rice

Ingredients
1 head cauliflower
salt and pepper to taste
1/2 Tbsp coconut oil

Directions
1. Prep head of cauliflower and chop coarsely. Place in food processor and chop to the consistency of rice.
2. Place in pot on stove with cauliflower. DO NOT ADD WATER. Mix in oil and seasonings. Heat over med low for about 10 minutes to a desired rice-like softness. Enjoy guiltlessly in place of rice.

Paleo Murgh Makhani (Indian Butter Chicken)

Ingredients
Coconut oil
1lb chicken, organic, cut into chunks
2 tsp paprika
2tsp ground coriander
1 tsp ginger
1/4 tsp chili powder
1/2 tsp cumin
1 tsp cinnamon
6 bruised cardamon pods
1/4 tsp cloves
1 can tomato puree
1 can coconut milk
1 Tbsp fresh lemon juice

Direction
1. Heat pan and add 1 Tbsp coconut oil. Add chicken and cook until done, then remove from pot.
2. Add another Tbsp oil and slowly heat spices for about 1 min, until fragrant.
3. Return chicken to pan and stir to mix with spices. Add tomatoes and simmer about 15 minutes, stirring as needed.
4. Add coconut milk and lemon juice and simmer another 5 minutes. Enjoy

*I served this over cauliflower rice

Hungarian Beef Goulash over Spaghetti Squash

Ingredients
1 Tbsp coconut oil
1 lb beef stew meat, grass-fed
2 medium onions
1 red bell pepper
2 garlic cloves
3 Tbsp paprika (or adjusted to your taste)
2 tsp caraway seeds
1 can chopped tomatoes or fresh
3 cups beef stock
salt and pepper to taste

Directions
1. Preheat oven to 400. Heat oil in pot. Season beef lightly. Brown cubed beef.
2. Cut spaghetti squash in half lengthwise. Remove seeds. Place shell down on pan. (optional- sprinkle with salt and olive oil). Bake at 400 for 45 min.
3. Meanwhile, once beef is browned, remove beef from pot and sauté onions, garlic and bell pepper to soften, about 8 min on med heat
4. Return beef to pot and add spices, tomatoes and stock. Bring to boil.
5. Reduce heat to low and simmer until meat is tender and sauce has thickened, about 1 1/2 to 2 hours.  Adjust seasonings as needed.
6. Serve over spaghetti squash.

My Paleo

Here are my easy go-to meals....

Breakfast
2 eggs, 2 pieces of bacon, 1/2 avocado
omelet with spinach, tomatoes, onions
banana pancakes (made with 2 bananas and 2 eggs only)
paleo muffins (made with almond meal flour and/or coconut flour)
eggs with sweet potato hash
bowl of nuts and berries with coconut milk
2 eggs with salsa and banana

Lunch
tuna mixed with avocado
waldorf or chicken salad over lettuce or spinach or in lettuce wrap
spinach salad with strawberries, blueberries, goat cheese
supper leftovers
grilled turkey burger with apples and goat cheese

Supper
lots of salmon :) with veggie sides
grilled chicken with spinach and onions sautéed
spaghetti squash with chicken and broccoli
steak with veggies (like cauliflower mash)
paleo spaghetti using spaghetti squash
veggie soups with meat
Fish with veggies or fruit
baked chicken with veggies

Snack
apples with sun butter
celery with sun butter and raisins
lara bar
nuts
beef jerky

OTHER STUFF I LIKE TO DO
drink 60 oz water per day
hot water and lemon before bed to colon flush
Julian Michaels detox http://www.mykeepcalmandcarryon.com/2013/05/jillian-michaels-detox-drink.html
detox bath with epsom salt and baking soda

WEBSITES
30 day paleo challenge with recipes and exercise  http://robinssweetconfessions.com/wp/category/paleo-challenge/
30 cheap main dish paleo ideas http://thepaleomama.com/2013/10/30cheapmaindishpaleomeals/
30 paleo crock pot recipes http://paleogrubs.com/crock-pot-recipes
30 best paleo recipes http://paleogrubs.com/paleo-diet-recipes
15 kid friendly paleo recipes http://www.mynaturalfamily.com/recipes/paleo-recipes/paleo-recipes-for-kids/
Gracious pantry clean eating paleo meals http://www.thegraciouspantry.com/category/paleo-recipes/

MY PALEO RECIPES FOUND ON THIS BLOG
http://eatingcleanallergenfree.blogspot.com/search/label/paleo

MEAL PLANS
30 day paleo challenge: http://74.220.219.72/~robinssw/wp/category/paleo-challenge/

http://paleoleap.com/paleo-meal-plan/

Week 1

	Breakfast	Lunch	Dinner	Snack
Monday	Bowl of berries /w coconut milk	Salad /w roasted chicken, cherry tomatoes & olive oil / lemon juice vinaigrette	Paleo Spaghetti	Macadamia nuts
Tuesday	Leftover paleo spaghetti	Chicken & veggie soup /w liver pâté	Beef goulash	Beef jerky
Wednesday	Onion and spinach omelet /w leftover liver pâté	Tuna salad wrapped in lettuce /w almonds	Beef bourguignonDessert:Coconut ice cream	Hard boiled eggs
Thursday	Bacon & eggs /w piece of fruit	Zucchini and sweet potato frittata	Grilled trout /wbutternut squash soup	Pork Rinds
Friday	Coconut milk smoothie	Citrus beef salad stir-fry	Citrus roast chicken/w sweet potato fries	Bowl of berries /w almonds
Saturday	Cold Leftover roast chicken /w mayo	Lemon & garlic scallopsDessert:Coconut ice cream	Bone marrow /wWaldorf saladDessert: Baked apples	Dark chocolate covered bacon
Sunday	Tomato and egg stir-fry	Bacon, grape & broccoli salad	Butter chicken	Raw veggies /wguacamole

Week 2

	Breakfast	Lunch	Dinner	Snack
Monday	Paleo cereal: Mixed nuts & berries /w coconut milk	Egg salad rolled in lettuce	Roast beef /w roasted veggies	Plantain chips /w Baba Ghanoush
Tuesday	Cold leftover roast beef slices /w pesto	Beef & cabbage stew	Dijon mustard pork tenderloin /w coleslaw	Coconut ice cream
Wednesday	Pork sausages /w grapefruit	Ground beef stuffed bell peppers	Duck confit /w carrot confit	Can of salmon /w olive oil & lemon juice
Thursday	Sunny side up eggs /w salsa	Coconut curry stir-fry	Paleo Shepperd’s pie (mashed parsnip or cauliflower instead of potatoes)	Smoked salmon
Friday	Fried ground beef & carrots /w salsa	Bacon, hard boiled eggs and tomato salad /w mayo	Polish stew	Spicy pumpkin seeds
Saturday	Ham and asparagus omelet	Mussels in white wine & garlic sauce	Olive, garlic & lemon chickenDessert: Pears poached in red wine	Celery sticks /wliver pâté
Sunday	Beef liver /w  steamed broccoli and salsa verde	Fried pork chops /w sautéed spinach	Pumpkin Chili	Olives & sauerkraut

http://primaltoad.com/day1/

Breakfast

• Eat 1 banana
• Fry 3 jumbo eggs in 2 tbsp butter
• Add salsa or your favorite spices to the eggs and enjoy!

Lunch

• Cook 1 pound of grass-fed ground beef to your liking (no extra fat is needed)
• Steam about 200 grams of broccoli in a little water
• Throw half of the 1 pound of beef into a bowl and add 1 oz of pistachios
• Add spices if you wish to the ground beef/pistachio mix. Enjoy!

Dinner

• Eat 1 banana
• Fry 2 jumbo eggs in 1 tbsp butter
• Throw spinach into same pan and cook until wilted
• Throw left over ground beef into pan and heat until warmed with spinach
• Mix well and enjoy!

http://www.elanaspantry.com/weekly-paleo-meal-plan/

Sunday

Breakfast

Silver Dollar Pancakes

Turkey or Pork Bacon

Fresh Berries

Lunch

Turkey Club Sandwich

Green Salad with Balsamic Vinaigrette

Dinner

Sesame Salmon Burgers

Garlic Ginger Bok Choy or Steamed Broccoli

Monday

Breakfast

2 slices Paleo Bread

3 Scrambled Eggs

1 Grapefruit

Lunch

Turkey Club Sandwich

Green Salad with Balsamic Vinaigrette

Dinner

Cod Piccata

Roasted Broccoli

Cabbage Orange Salad

Tuesday

Breakfast

Almond Butter Protein Shake

Toasted Almonds

Lunch

Turkey Roll Ups

Fresh Blueberries

Dinner

Cobb Salad

Mushroom Soup

Wednesday

Breakfast

3 Fried Eggs

Turkey or Pork Bacon

½ Avocado

Lunch

Leftover Mushroom Soup

Green Salad with Balsamic Vinaigrette

Dinner

Roasted Chicken with Olives and Prunes

Roasted Butternut Squash

Steamed Broccoli

Thursday

Breakfast

Greena Colada (add 1 scoop protein powder)

Handful of Dehydrated Almonds

Lunch

Turkey Club Sandwich

Veggie Sticks

Dinner

Chicken Soup

Green Salad

Roasted Acorn Squash

Friday

Breakfast

3 Scrambled Eggs

2 slices Paleo Toast

Fresh Raspberries

Lunch

Leftover Chicken Soup

Green Salad

Dinner

Chili Chicken

Cauliflower Rice

Green Salad

Saturday

Breakfast

Almond Butter Protein Shake

Lunch

Leftover Chili Chicken

Leftover Cauliflower Rice

Dinner

Stuffed Peppers

Grilled Broccoli

Snacks

Fruit

Green Apples

Blueberries

Raspberries

Strawberries

Other Fruit

Veggies

Veggie Sticks

Protein

Turkey Jerky

Bacon

Protein/Carbs

Dehydrated Nuts

Crackers

http://www.multiplydelicious.com/thefood/2012/01/weekly-paleo-meal-plan/

Sunday

Breakfast:

Skillet Sweet Potato, Sausage, and Spinach Hash

Fresh Berries

 Lunch:

Chicken Salad with Roasted Bell Peppers in Avocado Cup

Green Salad with Veggies

Dinner:

Sundried Tomato Bacon Wrapped Meatloaf Rounds

Cauliflower Carrot Herb Mash

Monday

Breakfast:

Egg Muffins

Mixed Berries

Lunch:

Portabella Chicken BLT Stack

Sweet Potato Chips

Dinner:

Garlic Herb Crusted Pork Tenderloin

Roasted Asparagus

Sweet Potato Mash

Tuesday

Breakfast:

2 scrambled eggs

Turkey or Pork Bacon

½ avocado

Lunch:

Chicken Vegetable Lettuce Cups

Guacomole

Dinner:

Salmon with Sweet and Spicy Rub                                               

Cauliflower Rice

Roasted Broccoli

Wednesday

Breakfast:

2 fried eggs

Breakfast Sausage

Fresh Raspberries

Lunch:

Lemon Herb Rubbed Chicken

Beet, Carrot, Apple Salad

Dinner:

Paleo Spaghetti

Thursday

Breakfast:

Veggie Scramble

Bacon

Lunch:

Tabil Seasoned Sauteed Shrimp

Dinner:

Chicken Pot Pie

Side Salad

Friday

Breakfast:

Apple, Butternut Squash, Bacon Hash

Mixed Berries

Lunch:

Mint Lamb Burgers

Butternut Squash Fries

Dinner:

Crispy Chicken Thigh, Sauteed Spinach, Califlower Garlic Mash

Saturday

Breakfast:

Apple Coconut Waffles

Turkey or Pork Bacon

Lunch:

Sundried Tomato Herb Chicken Sliders

Side Salad

Dinner:

Cinnamon Chili Rubber Pork Tenderloin with Apple Salsa

Carrot Parsnip Puree

Snack Ideas: Carrots, Deli Turkey/Meat, Paleo Stixs (Steve’s Original), Almonds, Fresh Fruit, Coconut Butter, and fresh veggies.

http://www.wholefamilystrong.com/wfs-challenge-30-day-meal-plan/  another meal plan with recipes

http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/  or
http://unitedbarbell.com/dox/30%20Day%20Paleo%20Challenge%20Packet.pdf

Sample Meal Plan: Weight Loss

Breakfast		Shrimp scramble with basil and steamed spinach. 1⁄4 cup blueberries. Espresso.
Lunch		Chicken salad with red onions, romaine lettuce, artichoke hearts and mixed bell peppers. Dressing: Lemon/Olive Oil with a hint of garlic. Green tea with lemon.
Snack		Grilled shrimp & veggies with a handful of macadamias
Dinner		Baked pork loin with ginger cabbage and olive oil. Desert: shaved almonds over 1/4 cup mixed berries.

Sample Meal Plan: The Endurance Athlete
Let’s assume an early run, bike or swim interval session. Depending upon your preferences you may opt to train on an empty stomach. If you prefer a small snack before training here is a good way to start your day:

Pre-training snack		2 oz chicken OR 2 scrambled eggs. 1/2 to 1/4 honey dew melon OR 1 cup of blueberries.
Post-Training breakfast		Best if consumed within 30 min of training Salmon scramble, 1/2 honey dew or rock melon+1 cup of blueberries. OR Grilled salmon, sweet potato hash browns with olive oil and cinnamon.
Lunch		Grass fed ground beef marinara over baked spaghetti squash.
Snack		Can of sardines, medium orange, hand full of almonds.
Dinner		Baked Halibut, large Artichoke. Garlic-pistachio “pesto” for the halibut and as a dipping sauce for the artichoke. http://www.paleoplan.com/resources/sampler-menu-meal-plan/ Sunday Breakfast Paleo pumpkin muffins Lunch graze leftovers from fridge Snack graze leftovers from fridge Dinner coconut shrimp (1/2 recipe) with basil spinach Prep hard boil eggs for meals 6 and 11 Monday Breakfast ham & applesauce Lunch chef salad Snack jerky & fruit Dinner chicken cutlets with olives and tomatoes Tuesday Breakfast leftover pumpkin muffins Lunch leftover chicken cutlets with olives and tomatoes Snack hard boiled egg and nuts Dinner cilantro turkey burgers with mixed greens and Paleo- friendly dressing Wednesday Breakfast eggs with salsa Prep crock pot pork loin for meal 16 Lunch leftover cilantro turkey burgers with mixed greens and Paleo- friendly dressing Snack pb&j Dinner crock pot pork loin Thursday Breakfast Breakfast: breakfast smoothie Lunch leftover crock pot pork loin Snack jerky & veggies Dinner pepper steak Friday: Flex Day Breakfast roasted pepper & sausage omelet Lunch leftover pepper steak Snack fruit salad with cinnamon Dinner crusty chicken with chard and cashew saute Saturday Breakfast sweet potato hash with bacon Lunch graze fridge for leftovers Snack graze fridge for leftovers Dinner Paleo meat loaf with raw cabbage and pineapple salad