It’s Time for a Fish Fry!

Come on…Let’s Talk Paleo!

Yes I said it.  It’s time to fry some fish.  What say you?-‘You can’t fry fish on the Paleo Diet’?  Says who?

One of the most important concepts that I want to share to anyone considering the Paleo Diet is that it does not have to be as hard as you think.  In general, there is a transition that some people go through when they are adopting the Paleo Diet.  Step 1-Read the Paleo Diet Book and think that you have to be as strict as Dr. Loren Cordain is.  Step 2-Get scared and fear that you can’t keep it up.  Step 3-Start to cheat because you assumed that you were doomed to fail.  Step 4-Give up.

Well I do agree that reading the Paleo Diet Book is a great way to get started but more importantly it is a great way to learn the science and health benefits behind eating well.  Once you understand the principles it will drive you to make the transition.  But for most of us mere mortals, once we transition, we will adopt a 50-80% Paleo Diet Life Style and still see vast improvements in our health, skin, emotional balance and weight.  By no means am I suggesting that you only take the diet so far.  What I am saying is that adopting the principles behind the diet are more important than following the diet strictly.  #1-Cook your own food whenever possible.  #2-Eat lean meats, preferably organic or at least grown without antibiotics. #3-Rid your diet of sugar and salt or at least vastly reduce it from your diet.  #4-Eat vegetables instead of pasta, rice and bread.  With these four changes you will see a HUGE improvement in how you feel, your moods, your energy and your weight.

Now my next piece of advice is don’t think that you have to drastically change everything you eat.  That is the biggest misconception about the Paleo Diet.  Instead, consider modifying what you eat keeping in mind the Pale Diet principles.  With that said, let’s fry up some fish.

So on Friday I was in the mood for fish.  But I didn’t want just any fish.  I wanted some fried fish.  No-I did not completely fall off the wagon.  I decided to whip out my favorite fried fish recipe and wow my boyfriend with my Paleo skills!

To start, buy some flakey white fish.  I usually buy  fish when it is on sale at the supermarket.  Today I used Plaice (flaky white fish found in the South where I live) but feel free to use any white fish such as catfish, tilapia or whatever fish you prefer.  You will need to set up three work stations.  The first station is for the wet prep or the liquid mixture that you will apply to the fish.  For this mixture I cracked two eggs for approximately 1-1 ½ pound of fish and added three tablespoons of Creole mustard or spicy mustard.  I used Zatarain’s Creole Mustard but I have also used Grey Poupon in the past.  Mix the mustard completely into the eggs with a fork.  In the second work station mix together a dry mixture of three cups almond flour (fine), one tablespoon of cracked red pepper, black pepper and Mrs. Dash to taste, and a teaspoon of garlic powder.  Once those two mixtures are ready, prepare your third work station by placing two tablespoons of coconut oil into a frying pan or cast iron skillet.  Be sure to set up an assembly line from the wet mixture, to the dry mixture to the frying pan.  Coat both sides of each fillet with the wet and dry mixtures.  Then place each fillet in the frying pan allowing each piece of fish to touch but not overlap.  Cook each piece of fish on Medium heat until each side is golden brown.  Remove the fish from the heat and place it on paper towel to remove the excess oil.

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I also baked a pan of chopped broccoli and carrots.  Cut up the vegetables and place them flat on a baking sheet.  Pour three tablespoons of melted coconut oil on top and sprinkle Hungarian Hot Paprika, black pepper and Mrs. Dash to taste.  Cook four pieces of bacon and drizzle the bacon fat on top.  Dice the bacon and sprinkle on top of the vegetables as well.  Cook the vegetables for 35 minutes or until lightly golden brown.

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The final dish was delicious, satisfying and very Paleo!

Nekeesh’s Quiche

It’s been a long time, shouldn’t have left you..

I woke up this morning with the “fail to plan then plan to fail” mindset and decided to make breakfast for the rest of the week. I wanted to have a good dose of protein and carbs all in one so I decided on a quiche. Fancy huh? Not so much…it’s actually the easiest thing I’ve ever made in life and only takes about 10mins (or less) to prep and 30mins to bake. Here’s the info:

INGREDIENTS
▶1cup pre steamed or sautéed shrimp
▶1 cup (approx) Broccoli Florets
▶1/2 bag of Trader Joes Sundried Tomatoes (only $1.99 in store)
▶12 large Egg Whites or 1.5carton of “All Whites” Egg Whites
▶Mrs. Dash, Trader Joes 21 Seasoning Salute or whatever you usually season your eggs with

DIRECTIONS
▶Dice shrimp & broccoli
▶Line oiled cake pan, round glass casserole dish or muffin tins with broken broccoli florets, diced shrimp and tomatoes
▶Pour egg whites and seasoning over everything
▶Bake on 350 for 40-45 minutes or until eggs are baked all the way through.

You can add just about anything you’d like to this recipe to make it to your liking. Some suggestions are pre-cooked ground beef/turkey, mushrooms, onions, peppers, etc.

(bottom picture is lined pan before adding egg whites)

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Chinese Take out Anyone?

Come on…Let’s talk Paleo!

I recently was in New York and I had the pleasure of walking through Brooklyn.  For anyone who has ever lived or traveled to New York you most certainly have experienced all of the great shops, restaurants and general commerce that is abundant there.  One day I passed this fabulous Chinese take out joint that I met before I actually saw it.  The aroma from the take-out filled the street and I knew that I had to stop and pick up some beef and broccoli before I went a step further.  I thoroughly enjoyed each bite and I realized it took me back to Friday evenings when my Mom was too tired to cook.  She would pick up take-out and bring it home in those signature brown bags tinged with oil in the corners.  Gosh I remember it like it was yesterday.  Well these days I rarely eat at Chinese or Thai take-out joints.  Mostly because of the MSG, rice and lack of traceable nutritional value.  These days I prefer to break out the wok and make my own Chinese food.

When it comes to preparing Chinese food, it is all about taking the same Paleo principals that are used to create any meal and use it in your dish.  Start by selecting a lean meat and veges of your choice.  Remember, the easiest way to transition to a Paleo Lifestyle is to create the same experiences that you enjoy but with healthful ingredients.

As always you have a choice of oils to use when you are stir frying.  I often use olive oil but remember that olive oil becomes rancid when it gets too hot which can happen when using a wok.  Coconut oil is preferable if you have it because it can be heated at high temperature without altering the oil.  Cauliflower has long been established as the best way to “fake” rice so grab a head of cauliflower to use as part of the dish.  Simply steam the cauliflower for 15 minutes then transfer it to a cutting board and dice it into fine kernels.  At this point you can put it into a bowl until you are ready to add it into your stir fry.

Remember that this is a great way to eat your veges so think about your favorite Chinese take out meal and start from there.   I personally love broccoli, peppers, mushrooms, bok choy and I pick all or some of those ingredients depending on what is in the refrigerator.  Sometimes I like to make my stir fry a little spicy by adding red pepper flakes but I always use Mrs. Dash and black pepper for seasoning.

As far as lean meats, I love shrimp, lean steak and chicken and I frequently pick or mix from that list.  The great thing about stir fry is that you can make many different meals each time yet easily eat Paleo.  Lastly don’t be afraid to crack an egg into your stir fry.  The egg adds protein and creates a lovely flavor when mixed with cauliflower and veges.

I have a wok which makes stir frying easy but you don’t have to have a wok to create a great meal.  A sauté pan will work well but a wok is an easier way to pile in all of your vegetables, meats, and “rice” in one place while getting it nice and hot.  So get started and create a stir fry meal tonight.  However, be prepared for the aroma to fill your home and your family to ask you when the food will be ready.  No problem, just think of your favorite Chinese take out restaurant and in your most respectable Chinese accent respond with “10 minute”.

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