Nutrition

Paleo Diet

Paleo Diet

How do two big boys from Louisiana commit to not eating bread? The answer is simple. Like many of you we got tired of being out run by our children, in a constant mental fog and being overweight. It sounds horrible but read this and you will start to understand what took us way too long to figure out. Special thanks to Dr. Arland Hill of Complete Wellness Care for his knowledge and persistence!

 

Our Favorite Recipes

Breakfast BLT Salad

Salad for breakfast? Yes!! This Breakfast BLT Salad can be eaten anytime of the day really, but eggs and bacon served over this simple massaged kale salad with avocado and tomatoes is a delicious, savory, healthy breakfast idea.

INGREDIENTS:

  • 3 cups shredded Lacinto kale (no stems)
  • 1 teaspoon red wine vinegar
  • 2 teaspoons extra virgin olive oil
  • kosher salt
  • black pepper, to taste
  • 2 large eggs
  • 4 strips cooked center cut bacon, chopped
  • 2 ounces sliced avocado
  • 10 grape tomatoes, halved

DIRECTIONS:

  1. In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
  2. Cook eggs to desired likeness, I prefer them soft boiled. 
  3. Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
  4. Finish with pinch of salt and pepper.

NUTRITION INFORMATION

Yield: 2 servings, Serving Size: 1 salad

  • Amount Per Serving:
  • Smart Points: 6
  • Points +: 8
  • Calories: 292
  • Total Fat: 18g
  • Saturated Fat: 4.5g
  • Cholesterol: 191mg
  • Sodium: 335.5mg
  • Carbohydrates: 18g
  • Fiber: 7g
  • Sugar: 3g
  • Protein: 17.5g

Read more at http://www.skinnytaste.com/breakfast-blt-salad/#WZcUclEbuU9qXRPp.99

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Slow Cooked Pork Carnitas (Mexican Pulled Pork)

Servings: 11 • Size: 1/2 cup • Points +: 4 • Smart Points: 3
Calories: 160 • Fat: 7 g • Saturated Fat: 3 g • Carb: 1 g • Fiber: 0 g • Protein: 20 g
Sugar: 0 g • Sodium: 397 mg • Cholesterol: 69 mg

Ingredients:

  • 2 1/2 pounds trimmed, boneless pork shoulder blade roast
  • 2 teaspoons kosher salt
  • black pepper, to taste
  •  6 cloves garlic, cut into sliver
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon sazon (I used homemade)
  • 1/4 teaspoon dry oregano
  • 3/4 cup reduced sodium chicken broth
  • 2-3 chipotle peppers in adobo sauce (to taste)
  •  2 bay leaves
  • 1/4 teaspoon dry adobo seasoning (I used Goya)

Directions:

  • Season pork with salt and pepper. In a medium sauté pan on medium-high heat, brown pork on all sides for about 10 minutes. Remove from heat and allow to cool.
  • Using a sharp knife, insert blade into pork, cutting small holes and insert garlic slivers all the way in so you no longer see them. Season pork generously with cumin, adobo, sazon, oregano all over.
  • Pour chicken broth in the crockpot, add bay leaves and chipotle peppers. Place pork in crock pot and cover. Cook low for 8 hours. After 8 hours, shred pork using two forks and combine well with the juices that accumulated at the bottom. Remove bay leaves and adjust salt and cumin as needed. Let it cook another 15-30 minutes.

Read more at http://www.skinnytaste.com/mexican-slow-cooked-pork-carnitas/#qLQ9XkPFsVpY5qQS.99

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One Skillet Chicken with Bacon and Green Beans

This quick and easy chicken dish is cooked in a white wine sauce with string beans and bacon, all in one skillet. You can modify this basic recipe using any veggies you like!

INGREDIENTS:

  • 4 strips center-cut bacon, chopped
  • 1 pound boneless, skinless chicken breasts, cut lengthwise into thin cutlets
  • kosher salt
  • freshly ground black pepper
  • 2 tablespoons minced shallot
  • 2 cloves garlic, minced
  • ¾ cup low-sodium chicken broth
  • ½ cup crisp white wine, such as Sauvignon Blanc (use broth for Whole30 or Paleo)
  • 1 teaspoon chopped fresh thyme
  • 8 ounces French green beans

DIRECTIONS:

  1. Heat a large non-stick skillet over medium heat.  Add the bacon and sauté until brown and crisp.  Remove bacon pieces with a slotted spoon, transfer to a paper towel lined plate and set aside.  Discard the majority of the bacon grease, leaving a very thin coating in the pan.
  2. Season both sides of the chicken pieces with 1/4 tsp salt and black pepper and add to the skillet. Cook 4 minutes per side, or until cooked through.  Transfer to a plate and tent with foil.
  3. Add the shallots to the now empty skillet and sauté 1 minute, scraping up brown bits.  Add the garlic and sauté 30 seconds more. Add the broth, wine and thyme and stir.  Add the green beans, increase the heat to medium-high and cook for about 8 minutes, or until the sauce has reduced and the green beans are crisp tender, stirring occasionally.
  4. Transfer the chicken breasts and green beans to a serving platter. Season beans with 1/8 teaspoon salt and fresh pepper. Pour chicken juices into sauce with 1/8 teaspoon salt, stir and cook for an additional 30 seconds.  Pour sauce over the chicken and green beans and top with chopped bacon.

NUTRITION INFORMATION

Yield: 4 Servings, Serving Size: 3 oz chicken, 1/2 cup green beans

  • Amount Per Serving:
  • Smart Points: 3
  • Points +: 4
  • Calories: 211
  • Total Fat: 5g
  • Saturated Fat: g
  • Cholesterol: 75mg
  • Sodium: 334mg
  • Carbohydrates: 7g
  • Fiber: 2g
  • Sugar: 1g
  • Protein: 29g

Read more at http://www.skinnytaste.com/one-skillet-chicken-with-bacon-and-green-beans/#iBq3G32ljMwB4SG5.99

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Asparagus Egg and Bacon Salad with Dijon Vinagrette

INGREDIENTS:

  • 1 large hard boiled egg, peeled and sliced
  • 1 2/3 cups chopped asparagus
  • 2 slices cooked and crumbled center cut bacon (check labels for Whole30)
  • 1/2 tsp Dijon mustard (check label for Whole30)
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon red wine vinegar
  •  pinch salt and pepper, to taste

DIRECTIONS:

  1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.
  2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
  3. Arrange the asparagus on a plate, top with egg and bacon and drizzle with the vinaigrette. Enjoy!

NUTRITION INFORMATION

Yield: 1 serving, Serving Size: 1 salad

  • Amount Per Serving:
  • Smart Points: 5
  • Points +: 6
  • Calories: 219
  • Total Fat: 13g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: 306mg
  • Carbohydrates: 11g
  • Fiber: 5g
  • Sugar: 1g
  • Protein: 16g

Read more at http://www.skinnytaste.com/asparagus-egg-and-bacon-salad-with/#mg8ZEf6Q3GLAu7mR.99

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Beef and Cabbage

Ingredients

  • 16 ounces (1 lb) ground beef or I like the Italian seasoned turkey
  • 1 lg head of cabbage, shredded
  • 1 can Rotel tomatoes, or Muir Glen tomatoes w/ green chiles
  • 1 lg yellow onion, chopped
  • Kosher salt and pepper
  • Cayenne pepper ( optional)

Directions

Brown ground beef or turkey and onion in skillet.

Place shredded cabbage, tomatoes, onion, and meat in large pot and cook over medium heat for approximately 30 minutes. ·Note my wife likes to add chicken broth as well. ·It make the cabbage softer but I prefer the original recipe.

Add salt, pepper, and cayenne to taste.

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Green Bean Almandine

Ingredients:

  • 1 ½ lb raw green beans, trimmed
  • 4 Tbsp almonds, slivered
  • 2 Tbsp butter
  • Salt and pepper to taste

Directions:

Sauté almonds in butter until lightly browned; be careful not to burn. Steam green beans. Toss with almonds and season with salt and pepper before serving.

Each serving counts as three (3) Green (vegetables) servings and two (2) Healthy fat servings

Cal 148/ fat 10g/ Chol 15mg/ Carb 15g/ Pro 5g (per serving, approximately 1 ½ cups each)

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Tuna Salad

Ingredients:

  • 1 can of tuna, drained
  • ½ cup dill pickle, diced
  • 2 tsp low fat mayonnaise
  • Bell pepper
  • Celery
  • 2 cups mixed sprouts and salad greens like romaine

Directions:

First off, drain the tuna and place it in a bowl. Then dice bell pepper and celery as well. Now, mix all the ingredients in the bowl and your Medifast lean and green tuna salad is ready!

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Parmesan-Roasted Broccoli

By Ina Garten

Ingredients

  • 4 to 5 pounds broccoli
  • 4 garlic cloves, peeled and thinly sliced
  • Good olive oil
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 teaspoons grated lemon zest
  • 2 tablespoons freshly squeezed lemon juice
  • 3 tablespoons pine nuts, toasted
  • 1/3 cup freshly grated Parmesan cheese
  • 2 tablespoons julienned fresh basil leaves (about 12 leaves)

 

Directions

Preheat the oven to 425 degrees F.

Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. Place the broccoli florets on a sheet panlarge enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and immediately toss with 1 1/2 tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot

I HATE broccoli but love this recipe.·· I look forward to eating this.

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Low Carb Spaghetti and Meat sauce

Ingredients:

  • 1·pound·very lean ground turkey, sirloin or bison
  • 1 cup of Hun’t no added sugar Italian Style Sauce (2 servings)- 0 gm fat/6 carbs per ½ cp svg or any like low carb/no fat tomato sauce.
  • 2 teaspoons shredded Parmesan cheese (make sure its low fat and no carb)
  • 1 spaghetti squash
  • Pam cooking spray
  • I Can’t Believe it’s not butter spray
  • Splenda

Seasonings:

  • Italian seasonings
  • Basil
  • Oregano

Directions:

  1. Preheat oven to 350
  2. Cut spaghetti squash in half (length wise) and clean out seeds. Spray with I Can’t Believe it’s not butter spray, and little salt and pepper.
  3. Place face down on foil in cooking pan and bake for 45 minutes.
  4. Spray pan with light coat of Pam to prevent sticking and brown ground meat.
  5. Add Italian seasonings of your choice to meat (or buy Italian seasoned Turkey).
  6. Heat spaghetti sauce in pan. Add seasonings and a dash of Splenda for sweetening to your taste.
  7. When spaghetti squash are finished, take a fork and rake it long ways over squash. You will see spaghetti appearing as squash comes out.
  8. Measure 1 cup of squash onto plate. (This counts as 2 vegetable servings)
  9. Measure 5-6 oz of meat (Depending on which meat you used) and put it on top of spaghetti.
  10. Next add ¼-½ cup of sauce on top and sprinkle Parmesan cheese.

Makes a pretty tasty spaghetti but remember it won’t be drenched in sauce so season your meat up good! The squash have limited taste so you are getting flavor from the meat and sauce.

Recommend eating with 1 serving of green vegetable salad with limited dressing (or no dressing) since you have a few carbs in the sauce.

Enjoy!

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Kale Chips

Ingredients:

  • Bunch of Kale
  • Olive Oil
  • Sodium-free seasoning salt

Directions:

  1. Preheat oven to 350
  2. Cute kale off the bunch
  3. Spritz olive oil and sodium-free season salt
  4. Spread out on tin foil and let bake for 10-15 minutes until crispy.· The edges should be slightly brown on some pieces.
  5. Enjoy!!·

This is the only vegetable my 2 year old son eats!!!·

From the Sansalone Kitchen

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