Thursday, November 17, 2011

Easy Prep Please

Adapt what is useful
Reject what is useless, and
Add what is specifically your own.
~Bruce Lee

Most of the Ancestral based recipes do not require a lot of time & crazy effort to prepare. So, make a little extra will give you that protein source to cross over to another meal for your week.

Is the meal too specialized? Well, think outside the box and use that extra burner or oven space to cook up a few servings of beef or chicken or whatnot naked! Package it up and store it so that you have it available to pop into a creation of your own.

Share! What are your quick tips? We all need these ideas ;)

My favorites? These carry nicely too. Not just for the kitchen. Create and pop them in your 'lunch sack'.
  • Crockpot chicken. I can take that thigh, breast or leg shred it and make a variety of wraps for lunch, snack or post workout.
  • Eggs. Hardboil and extra half dozen eggs. Yep, you WILL use them. Alone, over salad or steamed veggies, sprinkled with bacon and it is almost a treat.
  • Spin both of the above in the Bullet or mini-prep with Paleo mayo add some cayenne, onion and celery, a side of avocado and tomatoes and you have chicken or egg salad. 
  • I am not a huge fan of canned, but it sure can come in handy when pressed for time. Wild tuna, salmon, chicken all make a nummy meal and remove a huge part of clean up.
I have had a ton or requests for the recipe for this one. It was a 'shoot from the hip' meal for me today. Adjust ingredients to taste (mustard etc.)

Salmon Burgers (2 servings)
1 can Trader Joe's Wild Atlantic Salmon
1/2 jalepeno finely cut, seeds removed unless you like a bite
1 shallot or 1/4 C red onion
1 tbsp Deli Mustard (I like Boarshead with a little kick)
1 tsp fresh dill chopped fine

  • Combine ingredients. I used my hands, some peeps like to put the salmon and mustard in a food processor (ugh, more cleaning) to help the binding process (usually with fresh salmon), but I found after all ingredients were added, a good firm press of the hands works fine for the canned version.
  • Form a few patties. I like them a little smaller but you can get two nice sized patties out of this.
  • I cooked in a skillet with a little olive oil. 3-5 minutes each side (depending on patty size) over medium heat.
  • Sprinkle some cayenne.
  • Squeeze a bit of lemon over the top.

Once the patties were done I dropped a cup of arugula in with a little water for a quick wilt and chopped some celery and dropped a tbsp of paleo ranch dressing on top.

So many variations to this. If I were making it for my daughter, I would have used celery chopped fine in the patties rather than jalapeno. You can use any of the bell peppers if your tastes are a little milder. And even consider some almond flour for binding if you can't get the darn things to stick together. Wrap the patty in butter lettuce for an on the go or post work out meal.


Rest of the day.
IF morning

PW meal - lunch Salmon burgers w/ arugula (I ate both servings)

Snack - Sliced turkey & apple w/walnuts

Dinner - 85% ground beef seasoned w/thyme, cayenne & garlic over miracle noodles, sundried tomatoe & Parmesan cheese topping, Romaine salad w/broccoli cauliflower & ranch. Small glass of red wine.

Before bed - Peppermint tea

MacroNutrient ratio

Paleo Ranch Dressing (make it, store it in the fridge):
One cup of paleo mayo
tsp of garlic powder
tsp of black pepper
about 2 tsp of fresh chopped dill
about 2 tsp of fresh chopped chive (optional)
1 cup of coconut milk

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