This one's pretty simple: just mix everything together!
Tuesday, July 28, 2009
This one's pretty simple: just mix everything together!
Friday, July 24, 2009
Lamb Meatloaf Recipe
2lb ground lamb
1 medium onion
2 cloves garlic, minced
1 TB Marjoram
1 TB Ground Rosemary
2 tsp kosher or sea salt
1/2 tsp black pepper
Puree the onion in a food processor until it has the texture of apple sauce. Pour it out into the center of cheese cloth or a kitchen towel and wring out all the liquid. Pulse the ground lamb in the food processor to further soften its texture. Add the onion back in along with the rest of the spices. Process until thoroughly incorporated.
Monday, July 20, 2009
1 large sweet onion
2 cloves garlic
1 TB chili powder
1 TB curry powder
1 TB turmeric powder
1 tsp cumin
2 tomatoes, roughly chopped
1/2 Cup chopped cilantro
1 can coconut milk (350-400ml)
Salt and pepper to taste
Slice the chicken into strips or small chunks. Heat the oil in a large pan to med-high. Saute the onions and garlic until they soften. Add the chicken and stirfry until cooked through. Add the spices and toss to coat the chicken is evenly. Add the tomatoes, cilantro, and coconut milk. Let it simmer for at least 5 min. If you have time, let it go for an hour or more to really intensify the flavors.
Normally a curry would be served over rice. An easy sub for the carb-o-rific, nutritionally void little grainy wonders is finely chopped cauliflower. I pulse it in the food processor until it's ground to about the texture of rice. Cauliflower is firm enough it won't turn into total mush. Warm it lightly in the microwave if you like or simply put your hot curry right over top which will cook it just enough.
There are two tricks to making good jerky:
1) Choose lean cuts. The texture of fat is weird when dehydrated and it goes rancid quickly, defeating the "shelf stable" purpose of dried meat.
2) The marinade must contain both salt and some form of acid. This cures the meat before dehydrating and kills any bacteria.
My favorite for jerky is a bison eye round roast. There is a great bison farmer at the Farmer's Market that raises their animals on pasture. Their meat is also available at the Clarence Ave Market on Clarence and 12th Street. I use my meat slicer to get a uniform thickness, although this works best if the roast is still slightly frozen.
Original Jerky Recipe
1/4 Cup Water
1/4 Cup White Wine Vinegar
1/4 Cup Tomato Paste
1/4 Cup Worcestershire Sauce
1/4 Cup Olive Oil
2 TB raw honey
1 TB liquid smoke
1 TB onion powder
1 tsp garlic powder
1 tsp oregano
1 tsp kosher or sea salt
1 tsp black pepper
Make sure each piece is coated in the marinade and then let it sit for 12-24 hours.
If you have a dehydrator, spread the meat on the racks and dry for 4-8 hours. Bison seems to dry much faster than beef so be sure to check on it every couple of hours. The meat should turn quite dark when finished but remain somewhat pliable. You don't want to dry it totally into dust!
Although I have never tried it, I've read you can use your oven to dehydrate jerky as well. Spread the meat out directly on the oven racks, set it to the lowest possible temperature (usually 160F), and leave the door slightly cracked.
Questions? Post them to comments!
Saturday, July 18, 2009
1/4 cup tamari soya sauce
2 TB Worcestershire sauce
1" piece ginger root, peeled
1 orange, zested and juiced
1 lime, zested and juiced
1 TB honey
1 cup organic chicken stock
Heat the oil in a pan on med-high. Add the onion, red pepper, and habaneros and saute to soften (3 to 4 mins). Next add the mango and season with salt and pepper. Stir in the soy sauce, Worcestershire, the chunk of ginger, a little of the citrus zest, the honey, and the chicken stock. Cook the sauce for 10 minutes, then add the orange and lime juice, and simmer for 2 minutes more, to thicken. Remove the ginger chunk.
Friday, July 17, 2009
Coming up next: Spicy Mango BBQ Sauce
Thursday, July 16, 2009
1 Cup Almond Meal*
1 Whole Egg
1 tsp olive oil
1/2 tsp salt
Beat the egg first then mush it all together to form a dough. Press it into a pan and bake first at 400 deg for 15-ish minutes or until it starts to brown. This was for two so I doubled the dough recipe.
UPDATE: Click here for the updated crust technique.
1 small can tomato paste (preferably organic)
An equivalent amount of water
2 tsp oregano
2 tsp basil
drops of hot sauce if you like a bit of kick
Anything you can imagine from the world of meats and veggies, nuts and seeds. Think chicken, bacon, avocados, artichokes, spinach, garlic, pesto, pineapple, peppers, jalapenos, tomatoes, and on and on.
* Almond meal is available in bags at Dad's Organic Market, but you could also make it yourself by pulsing almonds in a food processor or coffee grinder. Be careful not to grind too much or you will end up with almond butter. Although that would be a delicious mistake....
Wednesday, July 15, 2009
So we have one option consisting of a small selection of perfectly recognizable cavegirl ingredients. In the other corner, we have a frankenfood emulsification of industrial oil and modified food starch (whatever that is, I'm pretty sure it's not food). Oh and lets not forget the HFCS, the sugar, and not one, but two types of artificial sweeteners. Then there's the pile of preservatives and "natural" (???) flavor... oh my...
Julia Child's Mayonnaise Recipe
Round-bottomed, 2½ to 3-quart glazed pottery, glass or stainless steel mixing bowl. Set it in a heavy casserole or saucepan to keep it from slipping.
3 egg yolks
Large wire whisk
1 tablespoon wine vinegar or lemon juice (more drops as needed)
½ teaspoon salt
¼ teaspoon dry or prepared mustard
1½ to 2¼ cups of olive oil. If the oil is cold, heat it to tepid; and if you are a novice, use the minimum amount
2 tablespoons boiling water
1) Warm the bowl in hot water; dry it. Add the egg yolks and beat for 1 to 2 minutes until they are thick and sticky.
Tuesday, July 14, 2009
- 1 avocado
- 1 TB real mayonnaise
- 1/2 medium onion, finely chopped
- 1 tsp lime juice
- 1/2 tsp garlic power
- chopped jalapenos (to taste)
Instructions: mush and eat.
Avocados were first redeemed from the "all fats are bad" trash bin when a study in 1996 demonstrated that a diet high in these creamy delights lowered total cholesterol by 17%, lowered the bad cholesterol (LDL) by 22%, lowered triglycerides (the more important indicator) by 22%, and increase the good cholesterol (HDL) by 11% - and all in just SEVEN DAYS! One easy week! That's it!
Yet another point in the mountain of evidence that real food is far more effective than any pill in creating long term health.
Monday, July 13, 2009
1 large banana
1 TB raw honey
1 TB pineapple juice
1 tsp vanilla
1/4 cup chopped macadamia nuts
Blend all the ingredients, except the nuts, in a blender or food processor until smooth. Fold in the mac nuts and freeze the mixture. Scoop and enjoy like sorbet! It turns out quite green, but don't be afraid. Just think of it like pistachio ice cream.
This recipe is higher in carbs, so save it for special occasions. It makes a great way to enjoy a dessert while keeping yourself both grain and dairy free though!
Sunday, July 12, 2009
4lb ground turkey
1lb shitaake mushrooms (or any assortment of wild mushrooms)
1 medium onion
1 TB olive oil
2 tsp rosemary
1 tsp sage
1 tsp thyme
2 whole eggs
Roughly chop the mushrooms and onions, then saute in olive oil in a large pan. Sprinkle with the herbs and cook until the mushrooms are soft and the onions are translucent.
Transfer the mushroom and onion concoction to a blender or food processor and pulse until you have a paste. Put the 4lb of turkey in a large bowl and roll up your sleeves. Add the eggs and mushroom paste, and squish it all together with your bare hands until thoroughly incorporated.
Take a handful of meat, shape it into a ball, then squish into a patty and lay on a cookie sheet lined with wax paper. You can be precise and weigh each burger into exact portions if you like (6 oz makes a large burger).
Patties can be pan cooked, george forman-ed, or BBQ directly on the grill. They hold together best on the grill if they are slightly frozen though and be sure to oil the racks before cooking.
Friday, July 10, 2009
Thursday, July 9, 2009
Tuesday, July 7, 2009
- Caveman Food
- Intermittent Fasting
- Being My Own Car
The original intention was to do all 30 days without cheating. That lasted, I believe, 13 days, so I have to give myself an F in the "no cheats" department. All in all though the intention was to reign in the cheat days and confine them to one or two meals per week, which we have successfully done. We had also been eating out a lot, relying on take out and processed foods way too much. I like cooking, so it doesn't take a huge effort for me to snuggle up with my cookbooks, reunite with my meat slicer, and get back to my post in the kitchen. I am lucky to have a great caveman as the other half of this team who cleans up after me in exchange for being well fed all the time. Thank you David!
On a side note, I like training barefoot and I spend a lot of time in the kitchen. Does that make me barefoot in the kitchen? Good thing I'm not pregnant or this would be really cliche...
In total I think we had 3 or possibly 4 days of intermittent fasting. I'll continue working it into my life, probably on every other rest day. I find it works especially well when I am feeling beat up, sore, and on the verge of getting sick. When your body needs to direct energy to repair and immune function, it's ok to give it a short break from the hard work of digesting food. Going without eating until dinner time really isn't the end of the world.
For the fitness side of things, this was a successful 30 days. Of the 21 WODs completed, all but one were new PRs. Among other things I got my first ring dip, something I thought I would never be functionally capable of doing. I PR'd my continuous pullups at 15, kick ass considering I had set a goal to get 12 in a row by the end of 2009. And I added 7lbs to my CrossFit total. My gymnastics, weight lifting, and cardio capacity all improved noticeably because I didn't just get stronger or just get faster, I got fitter. That's what CrossFit does to you! Several of the 21 WODs I had never done before and many of the other I was able to attack as Rx'd or at least closer to it than previous attempts. I even managed to beat my husband at a few! Even with my cheat days, eating cavegirl 80-90% of the time has resulted in some very satisfying gains on the performance side.
Being My Own Car
I'm still riding my bike to work as often as possible. I really enjoy the morning ride and I don't find this to be a chore at all. I'll be sad when winter creeps in and keeps my indoors, so I'll be appreciating the weather while it lasts.
Monday, July 6, 2009
Sunday, July 5, 2009
On the left, 1 Sweet potato with 1 apple, dusted with cinnamon. Baked at 350 F for 30 mins before being pureed in the food processor.
Cavegirl In The Kitchen
Some interesting things are coming out of my test kitchen these days and I'm looking forward to sharing the successful results in the coming weeks. I'll keep the disasters to myself though! Bison jerky, cavegirl bread, banana mac sorbet, and many other recipes will appear here in the future.
Saturday, July 4, 2009
For breakfast I had two eggs scrambled with 1 sausage, topped with 1/4 avocado and salsa. Yum! I hit up the farmer's market this morning for the first time in a while. I picked up a bison eye round roast, which will be turned into bison jerky later this week as well as some fresh BC cherries. I only just discovered the delicious wonder that is cherries last week and now I'm obsessed. I'm not sure how I managed to go my whole life without ever eating cherries before, but I have been missing out!
Before working out I had 1/2 apple with almond butter and some leftover pot roast. Usually I find as soon as I start warming up I get painfully hungry and that I can eat immediately before starting the stop watch. On this day though, eating right before this WOD seemed like a very, very awful idea since I started to feel nauseous almost immediately. After this serious ass kicking workout (see below) we hit Booster Juice for a little PWO refueling. Again I ordered a Mango Hurricane, no yogurt and added my own egg white powder to it. I get stuck in a rut with these things.
It's Saturday so that means it's time for a cheat. I made chicken fingers in the oven and David had pizza. We both had some cookies from Safeway for dessert. If you know me at all, you'll know I'm not much of a drinker and it's a rare occasion that I actually enjoying an adult beverage. It happens maybe once every few months. Tonight would be one of those nights. I enjoyed a few glasses of Kim Crawford Sauv Blanc while sitting out on the deck lounging in the summer loveliness. Perfect!
3 rounds for time
30 Squat Cleans, 65lbs (men's Rx'd 95lbs)
I really wanted to finish this one is under 40 mins! Dammit. It annoys me to no end when this happens in a longer workout. Surely I could have shaved off 26 seconds somewhere in this whole endeavour! A few seconds here or there really doesn't matter, other than I just like the idea of a 3 at the beginning of my time rather than a 4. It's silly. I know. My rounds were 12 min, 15 min, and 13 min so I probably could have knocked off the time I needed by slacking less in round 2. I stopped though to cut off two callouses on my left hand that were starting to lift rather than suffer the pain of ripped hands again.
My winning streak continued as I beat David by about 7 mins. Once again my muscular stamina prevailed.
Friday, July 3, 2009
Thursday, July 2, 2009
Wednesday, July 1, 2009
Nuts and eggs again, with a little ham in there for good measure. Through the day I ate some more ham, nuts, blueberries, cherries and some delicious left over pad thai. For dinner I turned some of the roast beef in the fridge into a cavegirl Shepherd's Pie. I actually found a ready to eat beef gravy at Sobeys which wasn't terrible. The ingredients were quite similar to anything I would have made at home: beef dripping, mushrooms, red wine, and some corn starch. I added loads of veggies and simmered on the stove. For the topping, I steamed cauliflower and a parsnip with a clove of garlic. Once softened, I pureed them in the food processor. It turned out to have a texture exactly like mashed potatoes and a mild, yet hearty flavor. Overall, yummy!
The picture doesn't quite do it justice...
David and I have been discussing how to incorporate cheat days into our lives a little more, shall we say, responsibly. The all-out, anything goes entire cheat day seems like too much. I end up feeling like crap for a day or two after, like a food hangover. As you've seen, I gain a lot of weight in a short period of time. Water weight or fat, it doesn't matter. 5lbs is 5lbs when you're trying to do a pullup! We go way beyond "refueling" to the point of performance sabotage. Plus I generally resent the idea that I willingly pump myself full of such processed, garbage food-like substances.
So we're experimenting with this: Two cheat items per week, one on Wednesday, one on Saturday, preferably home made. We eat pretty low carb the rest of the time, so this approach is essentially a cyclic low carb/high carb diet a la Mauro DiPasquale's Anabolic Diet. I have not read any of his books, but from what I've gleaned from articles and interviews this is essentially his approach. Far be it for me to put words in his mouth though, so check out his website if you're curious about what he does.
Anyway, last night David chose sandwiches as his cheat - one roast beef, one peanut butter and jam. For me, I made a tiny batch of brownies. Mmmm.... Better than anything I could have found in a store!
As my gimpy foot is not up to running I did not attack this one today. I'm not one to skip workouts or cherry pick the ones I like, so I will complete this one as soon as I can, hopefully on the weekend. I had intentions of subbing in something else, but ended up just feeling too wiped out from Eva yesterday. My own programming ended up being "One Nap, for Time" - Total time: about 3 hours! Precious precious sleep....