Everyday Paleo by Sarah Fragoso (Recipe/Book Review)

Shane and I have been trying out new recipes the past week from a wonderful book called “Everyday Paleo” written by Sarah Fragoso. Through her FB page I have also found endless resources to other blogs by people who offer a wealth of information as well. I love this book because a mom and wife and athlete who is dealing with all of the same day-to-day stuff that I deal with. She offers great tips on how to get your toddler to eat this, teens, and even your husband! Sarah also offers up info on fitness as well as a 30-day meal plan and grocery lists in the back of the book! Makes it very simple!

So here is what we have been eating so far this week!

Egg Cupcakes

We topped ours with Salsa! YUM!


Ingredients:

10-12 Eggs                        1 green onion                        2 zucchini squash

8 slices of bacon            1 C. roasted red & yellow peppers

4 C. fresh spinach            black pepper to taste

How To:

Preheat oven to 350 degrees and grease two muffin pans. Whisk all of your eggs along w/ your desired amount of black pepper in a big bowl. Put the green onion, zucchini, bacon, and peppers in a food processor and process until finely chopped but not smooth. Add this mixture to your eggs. Next, add the spinach into the processor, finely chop, and then, using a measuring cup, fill the muffin pans w/ ¼ c.  each. Bake the egg cupcakes for 20-25 minutes or until the eggs are set in the middle.

Spice Rub Slow-Cooked Chicken

(we served this w/ Cabbage salad listed below)

The chicken was so juicy! The salad had great sweet and tangy flavors! Delicious!

Ingredients:

1 white onion                        1 tsp sea salt                        2 tsp paprika

1 tsp cayenne pepper                                    1 tsp white pepper

1 tsp poultry seasoning                                    1 tsp garlic powder

5-6 lb chicken, rinsed and patted dry w/ paper towels

How To:

Cover the bottom of the slow cooker w/ the sliced onions. Mix all spices in a bowl and using your hands, rub the spice mixture all over the chicken. Place the spiced chicken on top of the onions in the cooker, cover and cook on low for 5-6 hrs. There is no need to add any liquid to the slow cooker – the chicken’s juices be enough. (However, I had to add juice – my chicken was smaller and didn’t create much stalk – I added one can of chicken broth)

Kids Love Cabbage Slaw

So easy to make!

Ingredients:

2 C. purple cabbage, diced                        1 C. cucumber, diced

1 shallot, diced                                    ½ C. Green Mango, finely diced

1 Tbsp balsamic vinegar                        2 Tbsp extra virgin Olive Oil

black pepper to taste

How To:

Combine all ingredients in a medium salad bowl, mix well, and serve!

(I couldn’t find Mango at the store or farmer’s market so I improvised with canned peaches and it was so delicious. I did think the shallot was a little over kill on flavor so I would do less or none next time.)

Savory Cauliflower Fried Rice

We ate ours w. a big juicy steak! Felt like mashed potatoes in my mouth...almost!

Ingredients:

½ red onion                        3 cloves garlic, minced                        2 Tbsp fresh basil

1 head cauliflower            1 Egg                                                            2 Tbsp coconut flour

1 tsp sea salt                        black pepper to taste                                    3 Tbsp coconut oil

How To:

In a large mixing bowl, add minced onions, garlic, and basil. Place the steamed cauliflower in a bowl as well, and add the egg, coconut flour, salt, and pepper. Using a potato masher, mash the cauliflower down to the consistency of rice. Mix all of the ingredients well. Heat the coconut oil in a large skillet over medium-high heat. Add the cauliflower rice and sauté for 7-10 minutes or until the onions are tender.

Wild-Salmon Salad

Made for a great lunch!

Ingredients:

4 C. mixed salad greens            2 Cans Salmon (15oz)            1 Avocado, diced

1/3 c. roasted red peppers, diced                                                4 Tbsp sliced almonds

3 Tbsp extra virgin olive oil                                                            1 Tbsp apple cider vinegar

½ Tbsp dried dill                        Juice from ½ lemon                        black pepper to taste

How To:

Toss all salad ingredients together, drizzle on oil and vinegar, sprinkle on the dill and pepper, toss together, and serve.

Easy Steak Skewers

Ingredients:

2.5 lbs sirloin steak cut into 1-inch cubes                                    4 tbsp EV Olive Oil

1 Tbsp dried basil                        1 Tbsp dried Oregano            ½ Tbsp Garlic powder

cracked black pepper            1/8 tsp. cayenne pepper            1 red bell pepper, chunked

3 zucchini squash, cut into             1-inch chunks                                    3 cups cremini mushrooms

How To:

Place the chunks of steak into a large mixing bowl, add the extra-virgin Olive oil, and generously sprinkle w/ basil, oregano, and cracked black pepper. Add a pinch or two of cayenne pepper and mix well until all the steak pieces are covered w/ the spices. Take metal or bamboo skewers and turn to avoid burning. Cook over medium-high grill for 7-10 minutes, turning often.

We are following the 30-day meal plan and so far have been very satisfied! I especially like the section for snack and meal plans for kids!

I hope you all enjoy these recipes as much as we do! Even my husband has been in the kitchen helping to prepare these meals.

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2 Comments (+add yours?)

  1. Jannine Myers
    May 19, 2011 @ 04:43:18

    Wish you were cooking at my house Sarah, these recipes look delicious. Unfortunately I like food way too much to commit to any type of restrictive diet lol…I’m willing to try some of your recipes though 🙂

    Reply

  2. There She Goes
    May 19, 2011 @ 06:46:50

    Hi Janine – I noticed that a few people on the WOOT page mentioned the word “diet” when referring to this or that is might be restrictive – It’s not a DIET at all. I eat way more food following a paleo influence than I ever did before. We still eat lots of chocolate but it’s the bakers cacao, I melt it and pour it over nuts or berries in homemade ice-cream made from coconut milk! I have a gluten intolerance so cutting out grains, pastas and such has really made me feel so much better overall. Plus cutting out all the sugars that those foods have has really made me more lean too.

    Reply

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