There are some days that you just need comfort food. A warm plate or bowl of something that makes you feel better from the inside out. Honestly, I really wanted a chocolate cake with fudge frosting, the kind that you get on your birthday at Bill Knapp’s (does that place still exist?). But that is not even remotely paleo, and I have decided the food band-aids must end…cowboy up cupcake. Anyway, second best thing, Meatloaf. Meatloaf, mashed “potatoes” and some steamed broccoli. My local grocery has a great sale  this week on all natural ground turkey, so turkey loaf, you are what’s for dinner.

I have to admit, on first consideration I was not all that gung-ho for anything but my mom’s traditional version. Beef slathered in ketchup, filled with breadcrumbs and just glowing the aura of so many childhood memories. How can a turkey begin to compare? So I consulted the experts at The Food Lover’s Primal Palate and the rest is history.

What’s For Dinner:

Tur-ific Meatloaf

Serves 4+, About  1.5 Hours, Oven 375F











What you need:

2 lbs Ground turkey

1 Egg

3/4 cup Onion (chopped small)

3/4 cup Green Pepper (chopped small)

2 Tbls Aminos

1 tsp Garlic Powder

1 tsp Pepper

1 tsp Salt

A little melted coconut oil for greasing your pan

*the original recipe calls for only 1/2 cup onion and green pepper and the addition of 1/2 c celery, I hate celery so I didn’t put it in and increased the others to make up.


How to do it:

Heat your oven to 375F and put your meat in a big bowl. Gently beat your egg and add it to your meat along with onion, green pepper, aminos and seasoning. Mix it all up so everything is well incorporated. I imagine that if you have children, this could be a fun recipe to make with them. Grease your loaf pan with the melted coconut oil and place the meat mixture in, making sure to level it out  so it all cooks evenly. Cook that loaf for an hour or until the internal temp reads 160F. Remove from oven and let it stand for about 10 minutes.

I served it up with a little mashed cauliflower and steamed broccoli, but this would go great with just about anything on the side. Thank you Food Lover’s for yet another amazing recipe!


Day 7: Paleo Mayo

Posted: March 8, 2012 in Recipes, Uncategorized, Whole30
Tags: , ,

Today is the one week mark of our adventure into the Whole30. Seven days of clean eating and crossfit. My ever supportive boyfriend has embraced the new life style with really no qualms but one: What do I eat for lunch? Oh the bread paradox…I’m just as happy with a few slices of meat and some raw veg, but my sandwich loving man is feeling the void. Though leftover are always an easy solution, some nights there just isn’t anything left. A bit of research later, I think the solution may be as simple as mayo!

Who doesn’t love a good tuna, egg, or chicken salad? Mix in a hand full of dried fruit or maybe a pickle or two, and it is a different meal every time. Both The Clothes Make the Girl and The Food Lovers’ Primal Palate have great posts about making this delicious condiment. The best part, the possibilities are endless!

What’s for lunch:

Paleo Mayo to the rescue!

Makes 1 cup, >10 minutes

What you need: 

1 egg (room temperature)

1 cup oil (best not to use one with to strong a flavor like evoo, it will be over powering)

1 Tbls Lemon Juice

1/4 tsp ground mustard

Salt and Pepper to taste

The tools:

Immersion Blender (or regular blender or whisk)

Squeeze bottle (the kind you see at hotdog stands, this makes the oil addition really easy)


How to do it:

First off, all of your ingredients should be room temp. Crack your egg and add lemon juice and mustard. I used my immersion blender to do this and it made the whole process really simple. Start your egg a whirling and slowly add the oil in a steady stream. This is the important part, nice and slow, it will take a while but if you go to fast you will break your emulsion and up with an oily mess. You’ll notice around the 1/2 cup mark that it all starts to come together and thicken. Keep going until it’s all incorporated and add your salt/pepper to taste. You can also spice things up with different seasonings, oils or herbs! Keep it in your fridge well sealed for up to a week (if it lasts that long!) Enjoy.

I hate being late. I mean, I really REALLY hate being late. If I am not 10 minutes early, I feel like I might as well have not shown up at all. Living in Seattle, being late is part of the life style. This is something my midwest disposition will just never adjust to. See, the problem lies in the perceived simplicity of my commute. Work is 15 miles from home, home is 8 miles from the gym. So even after leaving work an hour before class started, I still found myself walking into my 5pm onramp #3 about 5 minutes late. (I think they named it I5 because it is in fact the average speed of most drivers.) Ok, with that said, tonight was onramp #3 and day 2 of the crossfit gym. The really great thing about sitting in traffic for an hour is, it gives you the motivation to workout just that much harder!

WOD: onramp #3










1 lap full gasser


KB fundamentals


WOD: 10 minutes 


250 mtr run

15 kb swings 26#

10 kb sumo high pull 26#

Results: 2 and a run, not my best work by a long shot. However, I am rather proud of the boyfriend who pulled out 5 rounds and probably would have kept going if given the chance.

What’s for Diner:

Grilled Chicken Salad (BAS)

Serves 2, 15 minutes 

Since the day had turned into a battle against the clock, tonight’s dinner needed to be something quick and easy. (Aka: The Big Ass Salad)  Every week I prep a number of veggies for use later. Lettuce, onion, green peppers (you get the idea)…this way, on nights I am crunched for time, or just don’t feel like cutting up anything, I can just grab and throw it in the pan. It also makes it easier in the mornings. Crack a couple eggs and add what you want=omelet/scramble joy.












What you need: 

2 pieces of chicken. (I went with a breast for the boyfriend and leg/thigh for myself.)

Seasoning of choice (I make a big batch of cajun and sprinkle that on, but anything would work)



Green Peppers



Tomato (Trader Joe’s has these great little heirloom tomatoes that add a nice variety)

Oil and vinegar of choice

How it’s done:

Get your grill hot and season up your bird. Toss it on and cook till 170F inside. Mean while, cut up your veg (or if you’re a prepoholic like me, just get it on the plate).

Once the chicken is cooked, let it rest for a few minutes before cutting it up. This gives the juices a chance to settle down and keeps the meat moist. Top your salad with chicken and drizzle on oil and vinegar. Enjoy!


Well, as promised, today it is back to the WOD with no excused. My feet seem to have healed up (pun intended 🙂 ) quite nicely so I can now move without groaning at every step. And I came across a rather funny little gem about A List of Don’ts for Women on Bicycles Circa 1895. Wow we have come a long way. I wonder what they would have though about the “fair warning” cry of todays modern racer as you drop trow to dawn your spandex short in the parking lot. At least I have never been one to violate the “don’t wear loud hued leggings” rule, as all of my spandex is black.

WOD: Home workout #2

 Tabata Intervals

8 Rounds of 20 sec w/ 10 sec rest

Pushups, Sit-ups & Squats  93/53/114

Round 1: 15/8/9

Round 2: 10/6/13

Round 3: 12/6/10

Round 4: 10/6/11

Round 5: 13/7/17

Round 6: 10/7/17

Round 7: 11/6/19

Round 8: 12/7/18

What’s For Dinner:

Zucchini Pasta with Meatballs

Serves 4, 30 minutes












The Meatballs:

1lb Ground Beef (or meat of your choice)

1/2 c Onion (chopped small)

2 Cloves Garlic (Minced)

1 Egg (lightly beaten)

1 Tbls Italian Seasoning

1 Tbls Coconut Oil

Mix together your ground meat, onion, garlic, egg and spices. Make sure to get it well incorporated and form into 1 inch balls. Place balls in a hot cast iron skillet with oil and cook over med heat until brown all around. (You can also cook them in the oven @ 350F for about 20-25 minutes, but you won’t have the tasty brown bits in your pan.)

The Sauce:

1 cup Mushrooms (quartered)

1 cup Brussels Sprouts (halved)

1/2 cup Butter/ghee

1 cup Chicken Stock

1 bunch Green Onion (chopped)

Ground Pepper and *Sea Salt if you like

Saute your mushrooms and brussels sprouts in butter until tender. Add stock, and onion. Simmer over med-low until sauce is reduced. Season with pepper and salt if you like. While your waiting on your sauce, get your “noodles” julienned.












The Noodles:

4 med Zucchini (julienned thinly)

1 pot boiling water

Julienne your zucchini with one of these and drop into pot of boiling water. Cook for 2 minutes, or just until your “noodles” are tender. Drain and rinse with cold water if you are not serving immediately. This will stop them from cooking so don’t end up with soggy squash. Top with meatballs and sauce, enjoy!

Sunday, glorious Sunday.  A slow starting, newspaper reading, brunch eating day of perfection. Unless you have to work. I usually find myself in the second half of that statement, but not today! A day off is a day off, but a Sunday off is a gift from the heavens. So what better way to celebrate than Sunday Hash and Eggs.

Now I’m sure you may have noticed the lack of WOD at the top of this post, and well the last two post to be exact. Let’s just say wearing heals has turned out to be more painful than the dirty 30. I have decided to give myself the weekend in an effort to recuperate my feet. So back to the burpees on Monday. Today my mind will be crossfitting as I watch the 2011 games over some hash.

What’s for Brunch:

Sweet Potato and Sausage Hash aka:

What Sunday Morning should taste like

 Serves 4, 20 Minutes

Inspired by I Cook Free, today is a homemade pork sausage and sweet potato hash that allowed me to FINALLY use the nifty shredder attachment for my Kitchen Aid.











What you need:

1lb Pork Sausage (browned up all nice like)

1 large Sweet Potato (grated)

1/2 Onion (chopped)

3 Cloves Garlic (minced)

Coconut Oil


*Seasoning if you went my route and turned ground pork into pork sausage.

How to do it: 

First you want to get your meat browning. I didn’t have pork sausage proper so I scrambled 1lb of ground pork and added the following seasonings to taste: crushed red pepper, fennel salt, paprika, black pepper, and cayenne.  While your meat is cooking, get your sweet potato grated and onion chopped. Depending on how much fat is in your pan from the meat, you may need to add a touch of coconut oil. Toss in your onion and garlic once meat is just about done and saute for 2-3 minutes. Finally, add the sweet potato and allow to cook for 6-8, flipping once to get it crispy all around. Once your sweet potato is tender, it’s ready! Do your eggs as you please and have a Happy Sunday!


Who doesn’t love hollandaise? Butter and eggs whipped into a deliciously creamy frenzy. Accented by just the slightest tang of fresh lemon.

After reading a great DIY from Nom Nom Paleo on how to make your own ghee, I decided perhaps this would be the answer to my hollandiase prayers.I’ve always used straight up butter for my sauce, however, working through my Whole30 means no buttery goodness for this cowgirl. So to ghee or not to ghee? There really is no question.

The Sauce:

2 Egg Yolks

1/2 cup Kerrygold turned ghee (cut into small chunks)

1 Tbls Fresh Lemon Juice

2-3 Tbls Water (depends on how thick you want your sauce)

Fresh Black Pepper

*Sea Salt if you like

What you’ll need:

Double boiler


Saucepan, filled with about an inch of water

Metal bowl, (just a tad bigger than the saucepan, so the bottom of the bowl does not touch the water)



How to do it:

Start with separating your yolks and whites. Place the pot with water on med-low heat and bring to a low simmer. Place metal bowl on pot and add yolks. Whisk yolks and slowly incorporate your chunks of ghee. Patience pays off here, don’t rush the ghee. Keep your heat low (to hot=scrambled separated mess). Once your ghee is in, add your water and lemon juice, keep whisking over heat until sauce is desired consistency. Pepper and salt if desired.  You can also add a hint of cayenne for a little kick.

What’s for Dinner:

Asparagus Stuffed Chicken Breasts and  Whipped Cauliflower

40 Minutes, Serves 2 , Oven 400F

*Note-I usually top this dish with the aforementioned sauce of the gods, but my ghee revelation came post meal.











The Chicken:

2 Chicken breasts with skin

2 tsp Dijon mustard

16 or so Asparagus spears (depending on diameter)


*Sea Salt if you like

The Cauliflower:

1/2 Cauliflower Head (cut into florets)



*Salt if you like

How to do it:

Preheat oven to 400F. Butterfly your chicken breasts and spread 1 tsp of mustard on each breast. Place half the asparagus on the chicken and fold top over skin side up, securing with toothpicks. Place in baking dish and season with pepper and salt if you choose. Bake for about 40 minutes, or until internal temperature reaches 170F

While the chicken is baking, set up a sauce pan with an inch of water and steamer basket. Add cauliflower and steam over med heat with lid on, until tender. Remove steamer basket and mash cauliflower with ghee and pepper and salt if you like. I like to use my stick blender for this. Set aside.

Now since you already have the pot ready with hot water, you can make your hollandaise sauce per directions above.

Plate your chicken and top with sauce. Enjoy!

Alright! Day #2 

WOD: Home workout #1

3 Rounds For time:

10 burpees

10 squats

30 sit ups

1. 2:12.92  41.19/14.73/1:17

2. 1:56.80  38.05/13.90/1:04.84

3. 1:48.93  41.23/13.23/0:54.47

I never thought 6 minutes of working out could be so intense!

Dinner: Spaghetti Squash Spaghetti

Roasted spaghetti squash topped with italian sausage tomato sauce.  Serves 4,  40 minutes


















What you need:

2 Spaghetti squash (split in half, seeds removed, and roasted @ 400F for 40min)

5 Sweet italian sausage (I went with Trader Joe’s sweet italian, but any natural no additive brand will work)

1/2 Onion chopped

3 Cloves Garlic minced

2 Cans diced tomatoes (no salt added)

2 Tbls Tomato paste

1 Cup sliced mushrooms

1 Sprig fresh oregano chopped

1 Sprig fresh rosemary chopped

Fresh ground pepper to taste

*Sea salt if you like

How to do it:

Get your squash roasting and brown the sausage over medium heat in a big cast iron skillet. Once your sausage is browned, toss in the onion and garlic. Sauté until soft, remove the sausage and slice into pieces.

Add both cans of tomatoes with juice and tomato paste to the skillet, stir well. Bring to a simmer, add mushrooms and  sausage back in. Cook over med/low until mushrooms are tender. Throw in your herbs and pepper.

Remove squash from oven and allow to cool for a few minutes. Gently pull flesh with a fork and top with sauce. Enjoy!