Category Archives: entrees
Primal Goat Cheese, Spinach and Pumpkin Salad
Here is a special guest post from a great blog called The Kitchen Rag! Also make sure to like her on her page on Facebook! Diana Glasser is a blogger and Hawthorne nutrition student in Portland, Oregon. She is married to my younger sister’s soon to be husband’s brother. My sister is marrying Micah Glasser in June 2013 and Diana is married to his younger brother Clayton Glasser, I hope that all makes sense, LOL.(You can see Micah making Primal Pizza on my blog here.)
Me and Diana met up once for grass fed burgers in SF (at Roam) and hit it off right away talking all things health and we have been blogger buddies ever since (and soon we will be family!).
From The Kitchen Rag:
This is a dish I came up with one day by accident. I had a butternut squash that was in need of being cooked and some spinach that was begging to be made into a salad. We all get pretty creative when we are hungry and processed foods and flour are not an option!
I find that this salad is great as a side dish for dinner or as the main option for your lunch. You could always add some grass fed meat to it to make it even more filling. I have tried it several different ways and it never fails to satisfy me. It is super simple to put together but it sure looks gourmet – my friends are always impressed when I make it even though it takes me no time at all 
Ingredients
- Butternut squash or Japanese pumpkin (common on the West Coast)
- 1 cup of walnuts
- 10 ounces of spinach or more if you like
- 1/2 cup of raw feta or chevre
- 2 tablespoons of coconut oil
- 1 tsp of cracked pepper
Instructions
4. Scrape out all the seeds.
It’s the combination of antioxidant and anti-inflammatory compounds in
winter squash that have shown this food to have clear potential in the
area of cancer prevention. Prostate cancer is the
cancer type that has been of greatest research interest in this regard,
followed by colon cancer, breast cancer, and lung cancer.(Source)
The vitamin K provided by spinach — almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)—is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Source
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Perfect Grain Free Primal Pizza Recipe and Video
My sister and her fiance are in the kitchen, once again, cooking up some grain free deliciousness! My parents gave Micah’s gluten free pizza two thumbs way up when he recently cooked it for them! If you have been missing your pizza, this Paleo couple claims that this pie is the real deal!
Ingredients:
For the Crust:
1 cup Organic Tapioca Starch
1/3 cup Parmesan cheese
4 Tbsp melted palm oil
1 Tbsp water
1 organic pastured egg
For the Toppings:
1-2 cups of Organic Pizza Sauce to your taste
1-2 cups raw or grass fed cheese (optional)
1 cup thinly sliced mushrooms
1 cup thinly sliced bell peppers
1/2 cup sliced olives
1/4 cup fresh chopped basil or parsley
Cooked grass fed beef crumbles or other meat of your choice
(and whatever other toppings you desire, be creative!)
Things you will need: mixing bowl, Round Pizza Stone
Directions:
-Preheat oven to 390 degrees with pizza stone in oven.
-Combine all crust ingredients into mixing bowl and stir/knead with spoon until consistency is doughy and can be kneaded by hand (adjust ingredients if necessary)
-Cut two pieces of parchment paper a length equal to its width
-Place one piece on the counter, apply some oil to the paper, and place the dough in the center.
-Push the dough out as flat and apply some more oil to surface of dough.
-Place 2nd piece of parchment paper on top of dough and roll out with pin until the crust touches the edge of the paper on all four sides (or close to it)
-Remove top parchment paper (save it for next time)
-Use finger to push a crust up around the dough and round it out a bit
-Apply sauce and toppings
-If you have a pizza pan or a peel slide pizza (parchment paper and all) onto the pan the transfer onto stone.
-Cook for about 20 minutes.
-When removing pizza simply hold a round pan in front of stone and slide the pizza on to pan. If you don’t have a pan very carefully pick the pizza up using the parchment paper and place on the counter.
-Allow it to cool, cut and serve!
Watch the Video Tutorial:
If it sounds a bit confusing let my sister’s fiance Micah, (aka the Paleo pizza expert) expound on the subject in the following video! He claims this is the best recipe for Primal pizza and he has been working on perfecting it for the past two years.
Are you looking for more nourishing grain free recipes?
Get this great e-book for getting started on a grain free plan!
It has over 90 grain free recipes to get started on a healthy lifestyle!
This post is linked to a Fat Tuesday blog carnival at realfoodforager.com
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Beef Stew With Celery Root Puree
Ingredients:
1 batch of my grass fed beef stew crock pot recipe
2 large celery roots
1 tsp Seasonello
2 tbsp grass fed butter or Grassfed Ghee
1 tbsp fresh parsley
1 tsp Real Salt
Directions:
Make the beef stew recipe in the crock pot. Cut off the peel of the celery root. Cut into small pieces. Boil in salted water for about 15 minutes. When it is soft, drain and mix with an electric mixer or immersion blender with the butter/Grassfed Ghee and Seasonello. Scoop a few spoonfuls of the beef stew on top and serve. Top with fresh chopped parsley if desired.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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How to Cook the Perfect Indoor Steak
My husband is a chef and he taught me how to cook the perfect steak so I wanted to share it with you. As a nutritionist I see people eating lots of white breast chicken and fake soy burgers. But I urge you to re-think your low fat ideals! It is okay to eat beef again and I think we have shunned this super food for far too long. Most of the studies that show beef is bad for heart health have been done using genetically modified corn-fed, confined, antibiotic filled cows. 100% Grass fed beef on the other hand has healthy omega-3′s and fat burning CLA. Read more about the benefits of grass fed beef here.
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| Grass Fed Rib eye: My favorite! |
1 grass fed steak suck as a grass fed rib eye or NY strip
(make sure to get one with some marbling)
1 Tbsp beef fat, pork fat or Virgin Palm Oil – Organic – 16 oz. – 1 pint
Real Salt
Pepper
- Coat the steak with real salt and pepper on both sides
- Turn your oven on to 400 to get it warmed up
- On the stove top, turn your burner on high and melt meat fat in a Lodge Logic L10SK3 12-Inch Pre-Seasoned Skillet
- When the fat has melted and is sizzling, sear your steak on each side for one minute
- Then place the whole frying pan in the oven for three to 7 more minutes depending on your desired meat temperature
- Use your finger and touch the outside to figure out the temperature
- I always pull it out before I think it is done, because you can not go back!
- Rare: Red, cool to warm center and the meat will be soft and spongy: 3 minutes
- Medium rare: Red, warm center and the meat will have a springy firmness: 5 minutes
- Medium: Hot, pink center and the meat will be less springy than medium rare: 7 minutes
- Let the steak rest for 1-3 minutes after removing from the oven
- Serve with raw sauerkraut as a digestive aid and fresh herbs for antioxidants
- Enjoy with a side of Brussels sprouts or broccoli and baked sweet potato with grass fed butter such as Amish Kalona brand.
No Soy Stir Fry
A good stir fry is one of those things that everyone enjoys. One problem is that in Asian restaurants there is soy sauce on almost everything. Soy sauce is full of the common allergen gluten because it is made from wheat. Tamari is a wheat free option but it is made from soy, another thyroid depressing allergen. Soy can also promote excess estrogen in the body encouraging it to store more fat. One more problem with soy sauce is that it is usually made from genetically modified soybeans and I try my best to avoid these franken foods. If you feel like being a lab rat for Monsanto, be my guest….I don’t think that is what we have in mind when we sprinkle a few drops of soy sauce on our food.
Instead of soy sauce which has gluten, I use Coconut Secret Raw Organic Vegan Coconut Aminos 
Ingredients:
1 lb wild Shrimp peeled and de-veined
1 carrot shredded
1 zucchini sliced thin
2 cloves of garlic diced
1 onion diced
1 bottle Coconut Secret Raw Organic Vegan Coconut Aminos 8 Fl Oz
1 bunch cilantro
1 tbsp Virgin Coconut Oil, Green Label
1 tsp of Arizona Peppers Organic Sauce
Directions:
Saute the onions and garlic in coconut oil for 3-5 min on medium high heat. Add the shredded carrots, zucchini, and cabbage and cook for 5 more minutes. When vegetables look almost done, add shrimp and sprinkle Coconut Amino’s to taste. Cook for 1-2 minutes and serve when shrimp turn white. Add a handful of organic cilantro when plating for extra flavor, color, antioxidant and minerals. Add hot sauce if desired.
For Kelp Noodles: If you want to use the kelp noodles boil in hot water for a few minutes until soft. Strain in a collander and pat dry with a clean dishtowel. Add to the stir fry pan at the end and mix so the flavor gets into the noodles. Add some more coconut amino’s if desired.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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