Greens nuts and ham

The crux of the Whole30 approach to Paleo eating is to balance each meal in terms of protein, fat, and carbohydrates. This balance constitutes one to two palm-sized portions of protein, one to two tablespoons of fat (depending on the fat source it could be more), and two-thirds of the plate occupied by vegetables. If having fruit, one closed-palm portion is the way to go.

In an effort to enjoy an all-inclusive easy-to-cook meal (that is, inclusive of all sources, but without having to make foods individually), I concocted this: greens, nuts, and ham.

Serves two!

Ingredients
1 thick slice of ham (3/4 to 1 pound), cubed
1-2 bunches of kale (or any greens)
2 large cloves of garlic, minced
1/3 C cashews*, crushed (I crush them by clenching them tightly in my fist)
1-2 tbsp coconut oil (or other fat)
1 apple, cored and sliced

One bunch of kale (raw), de-stemmed and torn into pieces

3/4 pound of ham, cubed

Instructions

1. Heat coconut oil in wok or frying pan over medium-high heat
2. Toss in the cubed ham. Cook for five minutes, then add garlic and stir. Let cook a few more minutes.
3. Add the kale
4. Stir occasionally until the kale wilts
5. Add the nuts last, stir and cook for three to five more minutes

Ta-da!!!  I didn't cook the apples, but you could throw them in along with the nuts if you like. I just placed half an apple worth of slices on each plate next to main course.  (And as you may be able to infer, that seemingly huge pile of kale became rather small once wilted - this photo shows approximately half of what was shown in the picture of the raw kale).

*You can use any nut you wish - just remember that peanuts are NOT nuts, they are legumes. The last two times I made this, I used walnuts and they tasted great!

Vegan potential: Just replace the ham with cubed tofu. Main difference is that you'll have to cook the tofu much longer than the ham, if you like it prepared firmly. Of course, soy is a no-no in Paleo land, but if you're a non-Paleo vegan, this meal's for you!

lamb and green beans

this recipe is from my husband's co-worker's wife. i have modified the seasonings slightly, and used fresh green beans instead of canned ones per the recipe.

you'll need 2 hours or so for prep and cooking.

you'll need 2 cups of brown rice, cooked. i always use a rice cooker, and start the rice about 30 minutes prior to serving time.

ingredients
3 halal lamb shanks
6 C water (or more)
3 C green beans (fresh), cut
1/2 head of garlic, pressed
1 large red onion, chopped
1-2 cans tomato paste (4 oz)
olive oil
salt & pepper to taste

instructions
1. cover the bottom of a large pot with olive oil

2. saute garlic and onion

3. brown lamb shanks

4. add 1 C water

5. cook (with lid on) on medium-high heat for 30 minutes

6. add beans, 1 can of tomato paste, and enough water to cover shanks. stir well

7. reduce heat to a simmer, cook with lid OFF for 1 hour, or until meat falls away from the bone. the liquid should have a thick sauce-like consistency. if not, add another can of tomato paste.

serve
1. place a pad of rice on the plate, and then scoop the lamb/bean mixture over.

2. i recommend serving naan bread on the side. i bought pre-made at whole foods, and just heat it for 2 minutes on 400F in the oven prior to serving.

3. a side of greens would also go well with this dish.

millet, mushroom risotto

using millet is a bit less work-intensive than making a traditional risotto with arborio rice.

i made an extra large batch so that i would have plenty of leftovers.

ingredients:
1 tbsp garlic (fresh, pressed)
2.5 C millet
2 qt bella mushrooms, sliced
2 qt veg stock
1 C red onion, chopped
1/4 C olive oil
1/2 C butter
1/2 C parmesan cheese

instructions:
1. heat olive oil on medium-high heat

2. add garlic, saute for a minute or two

3. add onion, saute until softened

4. add mushrooms, saute until softened

5. add millet, coat well with the liquid/oil in the pan

6. add veg stock. bring to a boil

7. reduce to a simmer

8. stir periodically until all of the liquid has been absorbed (30-45 minutes)

9. remove from heat. add butter and parmesan cheese. mix well.

10. SERVE & ENJOY!!!

*for smaller recipes, simply use 3 C veg stock and 3 C mushrooms per 1 C of millet

**vegan potential: use margarine in lieu of butter, or eliminate completely, and omit the parmesan cheese (or use a substitute, if available).

roast chicken

bake yourself a little roaster chicken, and you can easily add a little protein to your meals all week long :) i buy free range roaster chickens, about 6-8 pounds, and use them as a great addition to salads, or even as the main protein component of a quick dinner. the prep is easy, as the oven does most of the work for you!!

ingredients:
1 roaster chicken (6-8 pounds)
3 cloves garlic, chopped or pressed through garlic press
2 tsp freshly ground pepper
1 C free range chicken broth

instructions:
1. pre-heat oven to 350F

2. remove neck and organs from chicken (they are stuffed inside). i toss the neck, but cook the organs for my dog - see the end of the blog for details.

3. rinse chicken (inside and out) with warm water

4. place chicken in small roasting pan, or a 9x13 baking dish (i use 9x13 stoneware)

5. pour chicken broth over chicken

6. sprinkle pepper and garlic over chicken (and some into broth surrounding chicken) 7. bake approximately 20 minutes per pound. (for my 6-8 pounders, 2 to 2.5 hours is sufficient).

8. remove from oven. remove wings, legs, and pick the rest. i recommend doing so while hot because the task is faster than waiting until it cools. store in a closed container in refrigerator, or freeze for later use! (personally, i enjoy eating a wing or leg immediately, you know, for energy while picking the chicken)!!

for your canine:
1. place the organs in a small baking dish 2. do NOT season with garlic, as garlic is toxic to canines, but add a little pepper if you care to

3. bake alongside the roaster chicken, but only for 20-30 minutes, or until "done" (use your discretion)

4. let cool before treating your furry friend :-)

mini beef sliders

while dining at cafe muse a few weeks ago, i enjoyed two excellent free range, organic beef sliders: one with grilled balsamic onions and gruyere cheese, the other with exotic mushrooms and boursin cheese. this inspired me to make some at home, though i didn't take the pains to add mushrooms or onions, and i settled for munster cheeses. ingredients:
1 pound ground free range beef
1 tsp freshly ground pepper
2 tsp freshly ground garlic
6 slices munster cheese (any cheese) - fold or break to fit small burgers
6 whole grain dinner rolls (or other roll of choice)

instructions:
1. fire up the grill to medium heat
2. mix beef, pepper, and garlic in medium-sized mixing bowl
3. divide mixture into 6 equal parts
4. form into small patties
5. grill on lowest rack until desired doneness is reached
6. add 1 slice of cheese to each burger, and place halved rolls on top rack of grill. for a propane grill, kill the flame and close lid for several minutes
7. place on dinner rolls, and serve!!!

i recommend two sliders per person :-) i actually kept two burgers for later (did not add the cheese). i microwaved them at work and added cheese - made for great leftovers!!

portobello mushroom "sandwich," with sides

i bought portobello mushroom caps when i made risotto, initially planning to chop them up along with the baby bellas. i then decided against it, stuck with the baby bells for the risotto, and dreamed up a little concoction for the portobellos.

the overall menu includes a bed of red & white quinoa adorned with a portobello "sandwich," a side of steamed russet potatoes with butter and basil, and a salad of greens, fresh cherry tomatos, cucumber, and yellow sweet pepper with trader joe's red wine vianegrette. and here's how to do it!ingredients (for two):
1/3 C quinoa (i mix red & white)
2 C salad greens (i prefer spinach)
1 large russet potato, washed, unpeeled, sliced
2 large portobello mushroom caps, washed and dried
1 red sweet pepper, cut in half, remove stem and seeds
salt
basil
garlic, dried & ground
freshly ground pepper
brie cheese (cut into thick "slices" that will cover mushroom)
free range organic butter slices
balsamic vinegar
olive oil

prepare quinoa & potatoes:
1. in rice cooker, add 1/3C quinoa, 1 C water, garlic, black pepper, and basil
2. place potato slices in steamer basket
3. turn that baby to cook and let it do it's thang!!

grill mushrooms and peppers:
1. fire-up the grill to medium heat setting
2. place mushroom caps and red pepper halves (inside facing up) on a plate, in a small pool of olive oil
3. fill mushroom caps with balsamic vinegar and a splash of olive oil, then add a bit of each to the peppers as well
4. place on middle shelf of grill (about 20 minutes - check periodically)

put it all together!!
1. make a bed of quinoa on the plate
2. place potatoes on plate, add a few slices of butter, sprinkle of salt, and a bit of basil
3. place salad items in the remaining space on the plate
4. place mushroom cap (top down) on the bed of quinoa
5. add brie to mushroom, push in slightly to facilitate melting!
6. place the red pepper half on top of the brie (inside of pepper facing down)
7. serve & enjoy!!!

*variation: add tofu! i had planned to include a layer of sauteed tofu to the portobello sandwich, but sadly the tofu in my fridge had expired. simply heat olive oil and fresh garlic over medium-high heat. slice tofu long ways, but rather thin, and fry until golden brown. add it to the mushroom after the brie!!

**vegan potential: just omit the brie from the mushroom (it really is quite delicious without the cheese), and substitute the butter on the potatoes for vegan butter, or your favorite herbal/oil seasoning!

mushroom risotto, take 1

ever since i enjoyed a most delicious risotto a few months ago while in amsterdam, i was determined to try to make it myself. i have heard people complain about the tedious nature of preparing risotto properly, but wasn't particularly turned off by that :) at a friend's going away party, i met the husband of one of my work friends. this gentleman, steve, just so happens to be a chef! one conversation about tomatoes led to another and i picked his brain about risotto. he was kind enough to offer up the following advice:

1. use vegetable stock in lieu of chicken
2. use arborio rice
3. add broth, reduce, repeat, and at the end, add your seasoning and such

i picked up the appropriate ingredients over the past 2 weeks, and finally gave it a go last evening. i scoured a few recipes online to get an idea for how much broth i would need, and i settled on planning for 8 cups. i also opted for store-bought organic veg stock this time, but intend to make my own in the future.

ingredients:
8 C veg stock
1.5 C arborio rice
2 C baby bella mushrooms, sliced
1/3 C parmesan cheese, grated
2 tsp minced garlic
4 tbsp butter (room temperature)
black pepper, freshly ground
olive oil

instructions:
1. warm the veg stock in a sauce pan, and keep it on low heat

2. heat 2 tbsp olive oil in a skillet over medium-high heat, saute mushrooms until they soften, scoop mixture out into dish and keep to the side until the end

3. heat 1-2 tbsp olive oil in the same skillet over medium-high heat; saute the garlic, and add the rice

4. stir the rice continuously for 5 minutes, or stop once lightly browned

5. add veg stock, 1 ladle-full at a time, stir the mixture continuously until broth has been fully absorbed (do not let the mixture stick to the bottom of the skillet)

6. repeat step 5 over an over again, until the rice is al dente (approximately 20-30 minutes) - sample often :-) you'll notice the mixture becoming more and more starchy, which is a good indication that you are nearing the end

TIP: if you need to take a break, simply remove the skillet from burner (briefly), the come back and pick up where you left off

7. remove skillet from heat. add butter, parmesan cheese, ground pepper (to taste). mix thoroughly. add mushrooms.

plate it up, and top with a bit of parsley or basil, and serve!!

it serves 5-6 people, and overall (with prep and cook time) required approximately 45 minutes.

ENJOY!!

**vegan potential - just omit the parmesan cheese, and replace butter with vegan butter!!!