Category Archives: The Paleo Athlete

Paleo Zucchini Fritters Recipe

Paleo Zucchini Fritters | stupideasypaleo.com

These Paleo Zucchini Fritters are one of my most favorite veggie side dishes I’ve cooked up lately. The recipe’s one I adapted from Smitten Kitchen, a really cool website.

If you have a food processor with a shredding blade, this recipe becomes even faster to make but have no fear: I broke out my trusty box grater to do the job, and it worked like a charm. The key is extracting as much moisture as possible.

Paleo Zucchini Fritters | stupideasypaleo.com

I really recommend squeezing the salted zucchini through a few layers of cheesecloth for best results. They are a bit fragile, so take care when flipping them.

These Paleo Zucchini Fritters because it’s one of the recipes in my ebook, The Paleo Athlete!

Recently I gave this post a makeover. It’s been here on the blog for two years, but I’ve recently updated with brand-new, much more appetizing photography. We eat with our eyes first, right?

Paleo Zucchini Fritters | stupideasypaleo.com

If you’re interested, here’s my free series on food photography tips: Part 1Part 2, and Part 3. (Also, check out this ebook where I learned a lot of great food photo stuff!)

4.0 from 1 reviews

Paleo Zucchini Fritters Recipe
Prep time: 
Cook time: 
Total time: 

Serves: Serves 4
 

Ingredients
  • 2 medium zucchini, shredded (about 5 cups)
  • 2 tsp sea salt
  • ¼ cup coconut flour
  • 1 egg, beaten
  • 1 tsp black pepper
  • ¼ tsp cayenne pepper, optional
  • Coconut oil or ghee for cooking

Instructions
  1. Shred the zucchini using a box grater or a food processor fitted with a shredding blade. Put the shredded zucchini in a large bowl. Sprinkle with the salt and toss well. Walk away for 10 minutes.
  2. Now it’s time to squeeze all the moisture out of the zucchini because nobody likes soggy fritters. Note: If you’re really salt sensitive, you may want to rinse the zucchini with water, then squeeze it out. Scoop up a generous handful of the zucchini and squeeze the living daylights out of them into a sink or bowl. You want them dry. Place in a different bowl.
  3. Add the coconut flour, egg and pepper. Stir to combine.
  4. Heat a large skillet over medium-low heat. Melt a large spoonful of ghee or coconut oil in the pan. Pack a ¼ cup measuring cup with the zucchini mixture, pressing it down inside the cup. Turn the cup out onto the pan and flatten the zucchini until you get a patty. You can also use a disher or just eyeball it. I fit about 4 or 5 in a large skillet at one time.
  5. Cook each side for 3 to 5 minutes or until nicely browned. Repeat until you‘ve used up all the zucchini mixture. Be sure to add more ghee or coconut oil to the pan each time you start a new batch.
  6. Cool on a cooling rack so they don’t get soggy.

Notes
Add garlic powder or onion powder to the mix.
Sprinkle with freshly chopped chives or parsley.
Serve with a homemade dipping sauce like Lemony Chive Paleo Mayo.

Paleo Zucchini Fritters - The Paleo Athlete | stupideasypaleo.comPaleo Zucchini Fritters - The Paleo Athlete | stupideasypaleo.com

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Paleo Zucchini Fritters | stupideasypaleo.com

Have you ever made zucchini fritters? What’d you think?

CrossFit Open 15.5 Nutrition Strategy

CrossFit Open 15.5 Nutrition Strategy | stupideasypaleo.com

If you’re participating in the Open, I’ve written a CrossFit Open 15.5 nutrition strategy for you!

15.5 is going to challenge even the most elite competitors. This couplet of rowing and thrusters is going to burn through some major glycogen and leave you gassed.

Eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are certainly some things to think about for 15.5.

If you’re doing The Open, the workout for the fifth (and last) week is:

15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Going hard enough to get a good score while keeping yourself from red-lining and blowing up is going to be critical!

I competed in The Open three times and went to Regionals in 2013, so I know exactly how this one is going to feel: painful. This is the last WOD so give it your best effort!

Click here for full detailed nutrition strategy for the CrossFit Open 15.5

If you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my best-selling ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.5 Nutrition Strategy | stupideasypaleo.com

CrossFit Open 15.4 Nutrition Strategy

CrossFit Open 15.4 Nutrition Strategy | stupideasypaleo.com

If you’re participating in the Open, I’ve written a CrossFit Open 15.4 nutrition strategy for you!

So far, the workouts have been pretty true to CrossFit’s roots, and 15.4 is no different: an AMRAP ascending ladder of handstand push-ups and cleans.

Eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are certainly some things to think about for 15.4.

If you’re doing The Open, the workout for the fourth week is:

15.4

8-minute AMRAP:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

The lynch-pin is going to be the handstand push-ups for most people. The reps quickly escalate and if you’re not careful to stay just under your limit, it’s easy to fatigue to the point of failure. In such a short workout it’ll be hard to recover if you burn your shoulders and arms out.

I competed in The Open three times and went to Regionals in 2013, so I know exactly how this one is going to feel. It’s going to fly by!

Click here for full detailed nutrition strategy for the CrossFit Open 15.4

If you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my best-selling ebook The Paleo Athlete!

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CrossFit Open 15.4 Nutrition Strategy | stupideasypaleo.comCrossFit Open 15.4 Nutrition Strategy | stupideasypaleo.com

Performance Paleo Cookbook | stupideasypaleo.com

CrossFit Open 15.3 Nutrition Strategy

CrossFit Open 15.3 Nutrition Strategy | stupideasypaleo.com

If you’re participating in the Open, I’ve got a CrossFit Open 15.3 nutrition strategy that I wrote just for you!

So far, we’ve seen a classic couplet plus a separately scored max lift in 15.1, then a repeat of last year’s 14.2 ascending ladder. Now, 15.3 is a challenging triplet AMRAP (as many rounds / reps as possible) of muscle ups, wall balls, and double-unders.

It’s safe to say that eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are definitely some key pieces to think about based on the challenges in 15.3.

If you’re doing The Open, the workout for the third week is:

15.3

14-minute AMRAP:

7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

There is a scaled division workout if you don’t have a muscle up or double-unders yet, and it’s:

14-minute AMRAP:

50 wall balls
200 single-unders

M 20-lb. ball to 9’
F 10-lb. ball to 9’

AMRAPs are all about how much you can push through the urge to stop! If you’re skilled at muscle ups, those will be a fatiguing component right off the start.

The wall balls are a grinder no matter what division you’re competing in, so remember to rest only briefly; it’s easy to stand around trying to catch your breath. As for double- or single-unders, try to maintain a stacked body position and keep your movements relaxed yet controlled.

I competed in The Open three times and went to Regionals in 2013, so you could say I’m pretty familiar with how to eat for these types of workouts.

Click here for full detailed nutrition strategy for the CrossFit Open 15.3

There’s still time to get in on my free meal plans for The Open, too! Click here to get yours.

And, if you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.3 Nutrition Strategy | stupideasypaleo.com

Performance Paleo Cookbook | stupideasypaleo.com

Meet the ManBearPig

Lift Weights Faster 2 by Jen Sinkler | stupideasypaleo.com

Steph’s note: Today’s post is from my strength sister, Jen Sinkler. Jen’s an absolute dynamo, a super strong woman, and a wealth of knowledge when it comes to strength and conditioning. A regular contributor to Shape, Women’s Health and Men’s Health magazines, you could say she knows a thing or two about making fitness approachable. You know that I’m a huge fan of getting strong, and I invited her to the blog to show you one of her favorite time-saving workouts. Take it away, Jen!

Why Lift Weights Faster?

I’m a big fan of simple, super-fast, super-intense workouts. Big fan. Huge. (And if you didn’t catch that “Pretty Woman” reference, I don’t even know what to say you.)

Don’t get me wrong, you’d be hard-pressed to find a workout I wouldn’t enjoy. Oftentimes a conditioning circuit that assembles a variety of equipment and different movements is just right for building well-rounded strength in every plane of motion. And then there’s times when it’s just you and the barbell, and it’s showtime.

This is one of those times. (Well, plus a pull-up bar, too, for a little extra spark.)

This particular circuit is close to a combo, or you could call it a combo-plus, due to the pull-up finale. (Speaking of pull-ups, if you haven’t caught it yet, check out my video from my Lift Weights Faster e-course on “How To Incorporate Pull-Ups in Your Conditioning, Even If You Can’t Do Pull-ups.” I’ve got two bandless variations for you that could work well in this circuit.)

Combos are a little bit nasty-good because reps flow right into one another without a break. Factor that in with the total body-strength required for each movement and remember: Rest is your friend. Take enough of it that your reps stay squeaky-clean and when you’re working you’re really werkin’.

With just one rep per movement, choose a challenging-yet-doable weight and select it based on what your limiting lift is (the one you can use the least weight). Keep your reps clean and crisp, and make good use of your rest time at the bottom of each round. Next time, squeeze in an extra rep or two, if possible. Can you catch The ManBearPig, in the name of progress?

The Workout

Name: The ManBearPig

Suggested Equipment: Just your bod, a weighted barbell, a pull-up bar and a desire to move pounds.

Instructions: This circuit is nearly a combo. Complete one repetition of the first three movements without putting the bar down. In other words, you’ll complete one deadlift, then one hang power snatch, then one overhead squat before hitting the pull-up bar. Perform this circuit as many times as possible in 10 minutes, resting as needed between rounds.

Suggested Time: 10 Minutes

ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

Barbell Snatch-Grip Deadlift

  • First, find the right grip width for your body by lifting an unloaded bar to your hips. Move your hands far enough apart so that the barbell can settle into your hip crease when you bend over at the hips. Your hands will be much wider than your conventional deadlift grip, and the barbell will likely hit your body at the hipbones. This is your snatch grip position.
  • Assuming a shoulder-width stance, feet pointing straight forward or slightly outward, step up to the bar so that your shins are touching the bar. From this point on, the bar should remain in contact with your body. Your shins should be vertical.
  • Hinge at the hips and push your butt back as far as you easily can. You will have to bend at the knees more than you would during a conventional deadlift to able to grasp the bar with a wider grip-width.
  • With your wide-hand position you found earlier, grip the bar with a double-overhand grip (both palms facing toward you).
  • Take a breath.
  • Get your chest up — someone across the room should be able to read what the front of your
    shirt says.
  • Push the floor away, and stand up with the weight. Stand tall with your shoulders back and your chest up at lockout.
  • Note: Your hips should not shoot up before the bar leaves the floor. If the hips move, the bar should move.

ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

Barbell Hang Power Snatch

  • First, find the right grip width for your body by lifting an unloaded bar to your hips. Move your hands far enough apart so that the barbell can settle into your hip crease when you bend over at the hips. Your hands will be much wider than your conventional deadlift grip, and the barbell will likely hit your body at the hipbones. This is your snatch grip position.
  • Next, bend down, taking a hook grip on the barbell (meaning you hold onto your thumbs as part of the bar), then deadlift it into position.
  • Keeping your chest up, break at the knees and let the bar slide down your legs anywhere from just an inch or two to all the way down to just below your knees. All qualify as a “hang” position, and can be used for different purposes in training.
  • Explosively extend your hips, simultaneously shrugging your shoulders.
  • At the bar’s highest and “lightest” point — when it feels almost weightless in the air — pull your body under it by quickly dropping your hips low and shifting your feet into a squat stance.
  • Simultaneously punch the bar above you and catch it overhead, with arms locked out in a “V” shape, hips in a partial squat (parallel or higher).
  • Stand up with the barbell, then return the weight to the floor. (If you don’t have bumper plates, bring the bar first to your hip crease, and then to the floor.) Repeat, taking care to reset your body position with each rep.

ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

Overhead Squat

  • Grip the bar in a snatch grip, then snatch the bar overhead. Or, if you’re using a rack, position your body under the bar as you would a back squat, back out of the rack, and then position your hands in a snatch grip position. Next, power jerk the bar overhead from that position.
  • Keeping your arms fully locked out overhead, initiate the squat by dropping your butt back slightly and down, bending your knees.
  • Keeping your torso upright and your knees tracking in line with your feet, lower yourself as far as you are comfortably able. (If it’s not very far, adjust your foot position and try turning your toes slightly outward, but don’t force anything.)
  • While lowering your body, keep the bar directly over your arches your feet; your arms may track behind your ears.
  • Again keeping the bar locked out overhead and your knees tracking with the direction of your feet, return to standing. Repeat.

ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

Chin-Up

  • Grip a pull-up bar with palms facing you.
  • Pulling your elbows down and back, pull yourself as high as you can.
  • When your chin clears the bar or — even better — your chest touches, lower yourself with control. (Really, these should be called chest-ups.)

Want to make your conditioning stupid-easy (to organize)?

If you’re looking to amp up your conditioning in creative and productive ways, I’ve put together a mammoth 180-workout pick-and-choose library called Lift Weights Faster 2.

Lift Weights Faster 2 by Jen Sinkler | stupideasypaleo.com

Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of nearly 270 exercises (from classic moves to more unusual ones — the Jefferson deadlift, anyone?), a video library that includes coaching on 30 of the more technical lifts, 10 challenge-workout videos, plus a dynamic warm-up routine, I’ve combined my training and athletic experience with my long background in magazine publishing to create a clear-cut, easy-to-use resource that you’ll want to turn to all the time.

Every workout is organized by the equipment you have available and how much time you’ve got, with options that last anywhere from five up to 30 minutes.

Lastly, I’d be remiss if I didn’t mention I teamed up with my husband, David Dellanave, to create a strength program companion resource called Get Stronger Faster 2 to help you take your strength level to the next level. This completes the total workout package and helps you get results, faster.

For more info, click HERE.   

ManBearPig Workout: Lift Weights Faster by Jen Sinkler | stupideasypaleo.com

Lift Weights Faster 2 by Jen Sinkler | stupideasypaleo.comJen Sinkler, RKC II, PCC, PM, USAW, is a longtime fitness writer for national magazines such as Women’s Health and Men’s Health. A former member of the U.S. national women’s rugby team, she currently trains clients at The Movement Minneapolis. Jen talks fitness, food, happy life and general health topics at her website, www.jensinkler.com.

CrossFit Open 15.2 Nutrition Strategy

CrossFit Open 15.2 Nutrition Strategy

If you’re participating in the Open, I’ve written a CrossFit Open 15.2 nutrition strategy for you!

15.1 threw a curveball at the field with a separately scored, two-part workout of a classic AMRAP triplet plus a time-capped max clean and jerk. And now, 15.2 has been announced as the encore to last year’s 14.2! If you did The Open last year, this is a great one to test your progress and see how much fitter you are.

It’s safe to say that eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are definitely some key pieces to think about based on what 15.2 is throwing your way.

If you’re doing The Open, the workout for the second week is:

15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

This one’s all about how much you’re willing to suffer and tough it out, pushing yourself into to the next rounds for ever-increasing reps of overhead squats and chest to bar pull-ups.

I competed in The Open three times and went to Regionals in 2013, so you could say I’m pretty familiar with how to eat for these types of workouts.

Click here for full detailed nutrition strategy for the CrossFit Open 15.2.

There’s still time to get in on my free meal plans for The Open, too! Click here to get yours.

And, if you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.2 Nutrition Strategy

Performance Paleo Cookbook | stupideasypaleo.com

CrossFit Open 15.1 Nutrition Strategy

CrossFit Open 15.1 Nutrition Strategy

If you’re participating in the Open, I’ve written a CrossFit Open 15.1 nutrition strategy for you!

It’s safe to say that eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are definitely some key pieces to think about based on what 15.1 is throwing your way.

If you’re doing The Open, the workout for the first week is:

15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a

1-rep-max clean and jerk
6-minute time cap

This classic metcon rolls straight into a max-effort clean and jerk which presents some unique challenges for fueling.

I competed in The Open three times and made it to Regionals in 2013, so you could say I’m pretty familiar with how to eat for these types of workouts.

Click here for full detailed nutrition strategy for the CrossFit Open 15.1.

There’s still time to get in on my free meal plans for The Open, too! Click here to get yours.

And, if you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my ebook The Paleo Athlete!

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CrossFit Open 15.1 Nutrition Strategy

 

Are you doing the Open this year? Let me know in the comments below!

Paleo Meal Plans

Fuel For The Open: Free Meal Plans | stupideasypaleo.com

If there’s one thing that readers have consistently asked me for, it’s paleo meal plans!

And for so long, I resisted writing them. It sort of freaks me out to tell someone exactly what to eat, when. My philosophy is to teach you how to do something so you don’t need me. (That’s why I wrote about how to write a meal plan in this post.)

As time’s gone on, the requests for paleo meal plans have continued to pour in. So, a few weeks ago, I set out to write some. I’ll be honest: It wasn’t easy. I fretted a lot over things like, “Is there too much chicken?!” and “What if this is too much food (or not enough)?”

In the end, though, I’m pretty proud of what I put together, and I think it’ll be a great kickstart for you if you’re looking for a bit more guidance and organization around meal planning.

Get your paleo meal plan by clicking here!

Paleo Meal Plan for The Open

This first meal plan is five weeks long, and I designed it to coincide with the CrossFit Open, the first round of competitions to eventually whittle down the best of the best athletes. From now until the end of The Open, you can snag this meal plan for free!

How is it specific to CrossFit? On the calendar I’ve inserted important dates—like when each new workout starts and when to submit your scores—as well as given you ideas for pre- and post-workout snacks and included carbs on a daily basis.

If you know anything about my nutrition philosophy, it’s that active people need carbohydrates, and veggies, starchy veggies and fruit are the most nutrient-dense, anti-inflammatory sources. If you’re looking for a keto meal plan, this ain’t it.

If you’re not a CrossFitter, you can still use this plan. It’s balanced with protein, carbs, and fat. Also, it’s got a cool weekly structure of meal prepping on the weekend, followed by rolling your leftovers forward. That’s a must for anyone who’s just busy and wants to eat well.

The recipes in this first meal plan are a mixture from my extensive Recipe Index (complete with hyperlinks) and from my new cookbook, The Performance Paleo CookbookSo while there’s no charge for the plan itself, you’ll need a copy of the book to follow the meal plan as written.

(Just in case you need a bit of an arm twist, the cookbook is endorsed by multiple NYT best-selling authors, won a Paleo Magazine Best of 2014 Award for most anticipated new cookbook, and has been praised by everyone from active families to Beach Body followers to CrossFit competitors.)

I know it can be hard to wrap your brain around doing this healthier eating thing, so these meal plans are my nod to you. In the future, I’ll be adding more paleo meal plans so keep your eyes peeled!

Here’s a peek…

Fuel For The Open: Free Meal Plans | stupideasypaleo.com Fuel For The Open: Free Meal Plans | stupideasypaleo.com

Get your paleo meal plan by clicking here!

Some FAQ About The Paleo Meal Plan for The Open

Are they free?

As a way to roll these out and make tweaks based on feedback (that’s called beta), this first meal plan for The Open is free until March 29, 2015. After that, meal plans will be available for a small fee. If you like free stuff, snag this one today!

Is it a PDF? How will I get my meal plan?

Each week for five weeks, a new weekly plan is sent right to your inbox and click to come here to the site where the PDF is hosted. From there you can save it. Why am I not giving them all at once? To prevent overwhelm. You can only prep one week at a time anyway!

I want to share these paleo meal plans with my {coach, gym, family, friends, training partner}, so can I just forward them? 

I’m asking for your honest help in having everyone sign up for his / her own. That way, I can track how many folks sign up and get their feedback. If people like them, that’s awesome! Just give them this link and ask them to sign up for their own here (http://stupideasypaleo.com/fuel-open-5-weeks-free-meal-plans/) so I have a good head count. Gracias!

What’s in each plan?

Sunday starts out with a big weekly cook-up. For best results I recommend shopping on Saturday and planning to cook Sunday. You’ll need anywhere from 2 to 3 hours, on average, to prep the food on Sunday. This will net you meals to eat throughout the beginning of the week. Then, there’s a smaller mini cook-up midway through the week to top you up until the weekend.

You’ll see recipes from the Recipe Index here on the blog. Those are hyperlinked right to the recipe! If you’d like, there’s a Print feature on each recipe. Just be sure to hover over and delete anything you don’t want to print, like pictures or comments.

Other recipes come from the cookbook. Those pages are listed for easy navigation. In the future, meal plans may only have recipes from my site, so if you don’t want the cookbook (I’ll try to not be too hurt ;)), hold out for one of those.

Are there shopping lists?

No shopping lists. I know some of you buy in bulk or buy meat from a cow / pig-share or the farmer’s market. You’ll need to sit down and do your shopping lists. At the same time, you’ll be familiarizing yourself with the week.

What if I’m allergic to certain ingredients or I friggin’ hate broccoli?

Food tolerances and preferences are sooooooo diverse. There’s no way possible for me to write a meal plan for everyone that will please everyone. (If I could do that, I’d be sitting on a tropical island sipping frozen drinks long into old age!) If there’s a food you can’t or won’t eat, sub it out. If you’re really stuck and have no clue what to do, send me a little note via the contact form, and I’ll help you.

What if I have really really super duper extra special specific nutritional needs? 

You’ll probably need to hire someone to write meal plans that are specifically tailored to you. These are general paleo meal plans that will work for a broad range of active people, but they’re not personally tailored. That stuff usually costs $100 to $300 a month.

Get your paleo meal plan by clicking here!

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Fuel For The Open: Free Meal Plans | stupideasypaleo.com

Performance Paleo Cookbook | stupideasypaleo.com

Swiss Chard Salad with Toasted Walnuts Recipe

Swiss Chard Salad with Toasted Walnuts Recipe | stupideasypaleo.com

Swiss Chard Salad with Toasted Walnuts is another recipe I’m sharing with you from my award-winning cookbook, The Performance Paleo Cookbook

The cookbook’s been out for a little over a month and has garnered some very awesome support and praise from everyone from fitness and nutrition leaders to everyday warriors just like you!

I’m so thankful for your support! You can still get some great deals on The Performance Paleo Cookbook if you shop around online a little. (The best prices online seem to be on Amazon and Target.com…wink wink.)

From The Performance Paleo Cookbook

Toasty walnuts, lemon and herbs add flavor to this humble green

Chard is such a versatile leafy green, and it’s great served both raw and cooked. It’s particularly rich in vitamin A and lots of antioxidants. The warm walnut dressing wilts the chard just a bit when you pour it over the greens.

If you’re going to prep the salad ahead of time, warm the dressing back up before you add it to the chard. Can’t find chard? Spinach will work just fine!

Swiss Chard Salad with Toasted Walnuts Recipe
Prep time: 
Cook time: 
Total time: 

Serves: Serves 4
 

Ingredients
  • 1 medium shallot (2 oz [57 g]), finely chopped
  • 1 clove garlic, finely chopped
  • 1 tsp chopped fresh rosemary
  • 2 tbsp (30 mL) avocado oil
  • 1 tsp sea salt
  • ½ tsp black pepper
  • 1 ½ cups (170 g) walnut halves
  • 1 medium bunch Swiss chard (9 oz [255 g]), sliced
  • 1 tbsp (15 mL) lemon juice
  • 1 tbsp (15 mL) apple cider vinegar

Instructions
  1. In a medium skillet over low heat, combine the shallot, garlic, rosemary, avocado oil, salt and pepper. Cook and stir, about 3 minutes, until the shallots turn translucent and soften. Add the nuts, cooking and stirring on low heat until they’re evenly toasted and lightly browned. Turn off the heat.
  2. In a large bowl, combine the Swiss chard with the lemon juice and vinegar. Pour the walnut mixture over the chard and toss well to combine.

Notes
TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)

PROTEIN 11G

FAT 31G

TOTAL CARB 7G

NET CARB 5G

 

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Swiss Chard Salad with Toasted Walnuts Recipe | stupideasypaleo.com

What’s your favorite recipe so far from The Performance Paleo Cookbook?

Stupid Easy Paleo's Top 10 Recipes eBook | stupideasypaleo.com

 

 

Paleo Lemon Tahini Tuna Salad Recipe

Paleo Lemon Tahini Tuna Salad Recipe | stupideasypaleo.com

One of my favorite go-to lunches is this Paleo Lemon Tahini Tuna Salad. It sounds complicated, but it comes together in a flash with fresh chopped veggies, canned tuna, and a ridiculously simple (and flavorful) lemon tahini dressing. What’s tahini? It’s basically sesame seed butter!

If you’re in the market for a no cook Paleo meal, this is it. It’ll transport well and stay fresh until lunch if you’re preparing it the night before or the morning of. I buy tuna without additives and stick to higher quality albacore packed in water or its own juices. Try for BPA-free cans when you can find them.

Paleo Lemon Tahini Tuna Salad Recipe | stupideasypaleo.com

Instead of tuna, try salmon! Both are good sources of Omega-3 fatty acids, and I you are adventurous enough to eat the type with bones, it’s another non-dairy way to get calcium. Use whatever chopped veggies or salad greens you like. In this photo, I used a mix of thinly sliced cabbage, carrots, cucumber, red onion and snap peas.

Paleo Lemon Tahini Tuna Salad Recipe | stupideasypaleo.com

Paleo Lemon Tahini Tuna Salad Recipe
Prep time: 
Total time: 

Serves: Serves 1
 

Ingredients

Instructions
  1. Arrange the veggies on a plate.
  2. In a medium bowl, mix the tahini, lemon juice, and garlic powder. Whisk until well combined. The dressing will be on the thicker side. If it’s really too thick, like a pasta, whisk in a bit of water, 1 teaspoon at a time, until it thins a bit.
  3. Add the tuna to the dressing and mix gently until it’s well coated. If needed, add sea salt and pepper to taste.
  4. Spoon the tuna on top of the veggies.
  5. If you want to be fancy, serve with some Za’atar seasoning or a bit of preserved lemon.

 

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Paleo Lemon Tahini Tuna Salad Recipe | stupideasypaleo.com

What’s your favorite Paleo no cook lunch? Share it in the comments below!

Performance Paleo Book Tour: Part 1 Recap

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

The first leg of the Performance Paleo Cookbook book tour wrapped up on Sunday, and it was an amazing experience! (Another cool thing: The cookbook was ranked in the Top 100 Adult Non-Fiction books during its first week!

Ciarra from Popular Paleo—she wrote The Frugal Paleo Cookbook—and I hit the road on January 8 for the first half of our tour. In all eight cities, we chatted about our books and how to use them, and met the most wonderful people. It was really a whirlwind: We had only a day (or less!) in each city, so there wasn’t much time to sightsee, though we did hit up a couple key spots along the way.

We also left signed copies of Performance Paleo and Frugal Paleo in each store we visited, so if you weren’t able to make it out to the events, you still may be able to snag an autographed one if you act fast. (Check below for specific store links / locations.)

The best part of the book tour was meeting you. So much of this job requires sitting behind a computer screen and chatting to you over social media. And while that keeps us connected, it’s nothing like seeing your faces and hearing your stories. Stories about how Paleo has fueled your sport; helped you reverse your diabetes; restored your weight to healthy levels; and given you a new lease on life.

I walked away from each event newly inspired by you. Thank you.

We started with an enthusiastic crowd in Seattle at the Barnes & Noble—Northgate.

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

We stopped next in Portland. Here, we got the star treatment with a fantastic Paleo dinner at Departure, and had a sold out, standing-room-only signing at the Cultured Caveman restaurant!

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

Next it was on to San Francisco for a signing at Book Passage in the Ferry Building, along with friends like Fat Face Skincare, ZenbellyLiving Loving Paleo and Yes Design Shop stopping by.

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

We rounded out our first weekend with a stop in Salt Lake City where we visited our friends Whole30 and signed books at the Barnes & Noble—Sugarhouse.

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

Whew!

On a side note, we had amazing support from some of our favorite companies to keep us fueled up and happy during our journey. We had snacks from Barefoot Provisions, Epic Bar and RxBar; handy fish oil and vitamin D packets from PurePharma; skincare solutions from Fat Face Skincare and essential oils from doTERRA. These are all brands we love, trust and personally use, so check them out!

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

I flew back to SoCal for a few days and Ciarra went back to the PacNW, then we regrouped in Texas for our second weekend.

We started in Dallas where we signed books at Barnes & Noble—Lincoln Park, then made our way to Austin.

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

No trip to ATX would be complete without a visit to our absolute favorite coffee spot, Picnik! A huge crowd greeted us at Barnes & Noble—Arboretum, and we had a quick dinner at 24 Diner with Fed+Fit. Super good!

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

The next day we flew to sunny Phoenix, where we got to meet everyone—including my girl Weed ‘Em & Reap—at the Barnes & Noble—Desert Ridge.

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

From there we traveled to my home city, San Diego. We had another sold out crowd at Barnes & Noble—Mira Mesa, and I finally got to see Paleo CupboardClean Eating With a Dirty Mind and meet friends like Da-Le Ranch and Just Love Your Guts in person for the first time. We rounded it out with a really special dinner at Sausage & Meat, complete with their Bacon Fat Deviled Eggs!

Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

If we didn’t come to your city yet, don’t fret. I’ll be hitting up Orange County, CA on my own soon. Ciarra and I will be back out on the road this spring in the Midwest and on the East Coast. We’re letting the weather get a bit better so we don’t miss any flights or potential connections. Stay tuned for dates! I’ll be posting them here on the blog and updating my Facebook page and Instagram as soon as I know more.

I can’t say it enough: Thank you for supporting this cookbook! It really means so much to me.

With love,

Steph

Which cities are you hoping we visit next? Leave them in the comments below!

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Performance Paleo Book Tour: Part 1 Recap | stupideasypaleo.com

Paleo Mango Jalapeño Dressing Recipe

Paleo Mango Jalapeño Dressing Recipe | stupideasypaleo.com

I’m still rolling out teaser recipes from my new cookbook, The Performance Paleo Cookbook, and today it’s Paleo Mango Jalapeño Dressing.

I got quite the awesome surprise when I was told that my little cookbook was in the Top 100 of ALL non-fiction books last week. That’s so crazy! It wouldn’t be possible without your support. So to say thanks, here’s another recipe from the cookbook for you to enjoy. If you’ve enjoyed it, would you do me a huge favor and pop over to Amazon to leave a quick review? Even a sentence or two will be a big help!

If you’d like to see the others I’ve shared, click for Tender Asian-Marinated Flank Steak, Hasselback Sweet Potatoes with Herb Ghee, and Smoked Salmon Egg Bake.

From The Performance Paleo Cookbook

Sweet, tangy and a little bit spicy

This dressing was a happy coincidence. When I was developing my Crunchy Slaw With Chicken (page 158), I wanted to add some sweet and spice. Instead of adding chopped mango and jalapeño, I threw it all into the blender and came up with this dressing. It’s surprisingly creamy, and you can customize the heat level by keeping more or less of the jalapeño seeds. It’s perfect for dipping chicken into or as a topping for fish tacos.

Creamy Mango Jalapeño Dressing: Performance Paleo Cookbook
Prep time: 
Total time: 

Serves: Serves 4
 

Ingredients
  • 1 cup (92 g) mango, fresh or frozen
  • Zest of 1 lime
  • 6 tbsp (90 mL) lime juice
  • 2 tbsp (30 mL) light-tasting olive oil
  • 1 jalapeño pepper, stem removed
  • 1⁄2 tsp sea salt
  • 1⁄4 tsp fish sauce

Instructions
  1. Combine all the ingredients in a high-powered blender or food processor and blend until smooth.

Notes
If you add the entire jalapeño pepper—seeds and inner white membrane— the dressing will be medium to spicy.

TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)

PROTEIN TRACE

FAT 7G

TOTAL CARB 10G

NET CARB 9G

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Paleo Mango Jalapeño Dressing Recipe | stupideasypaleo.com

What’s your favorite recipe from The Performance Paleo Cookbook so far?

Sore Muscles? Help is Here!

Sore muscles are pretty much a given if you’re athletic or training hard. I used to rely a lot on products like Tiger Balm (hello, people could smell me from a mile away!), but now I use essential oils for relieving minor aches and pains. As a weightlifter, it’s not unusual to be a bit sore after a workout, and the same was true when I was doing CrossFit or racing bikes.

Sore Muscles? Help is Here! | stupideasypaleo.com

Interested in learning more about how you can use essential oils for sore muscles? Keep reading!

Using Essential Oils for Sore Muscles

Knowing which essential oils work best and why is really important when it comes to caring for muscles. Peppermint, for example, not only gives a icy hot effect, it can increase circulation and oxygenation to the muscles. Peppermint has over twelve different active compounds, but it’s largest compound is menthol, which has been known to work as an analgesic as well as to increase circulation. (source) This is why peppermint works so well for muscle dysfunction including cramps, spasms, tension, or stiffness. Getting circulation in there fast can help relieve issues in the muscle tissue.

Synthetic menthol and other “peppermint” look-alikes will never be able to compete with real peppermint oil extracted directly from the plant with no other additives or synthetic materials. The twelve chemical constituents found in real peppermint oil work together in the body to fully metabolize. It’s the same as eating whole food. The nutrients, vitamins and minerals all work together to give your body what it needs. When in doubt, stick with what’s real.

Besides peppermint, there are quite a few other essential oils that can have a dramatic effect on muscles and joints. Thyme oil can “suppress the inflammatory COX-2 enzyme, in a manner similar to resveratrol, the chemical linked with the health benefits of red wine.” (source) Thyme is a fantastic anti-inflammatory.

Marjoram stems from the mint family, but happens to have a special combination of chemical constituents that helps with pain, especially in muscles. Historically, marjoram was used to combat spasms, sprains, stiff joints, bruises, and rheumatism. It was also used before bedtime for peaceful sleep.

This is just a small window into the essential oils that can have positive effects on the body.

Other Essential Oils for Soreness

Muscle Overuse, Tension, or General Aches and Pains: 

  • Marjoram
  • Deep Blue blend (contains wintergreen, camphor, peppermint, blue tansy, German chamomile, helichrysum and osmanthus)
  • AromaTouch blend (contains basil, grapefruit, cypress, marjoram, peppermint, and lavender)

Cartilage or Ligament Injury: 

  • Wintergreen
  • Marjoram
  • Lemongrass

Cramps / Spasms: 

  • Lemongrass
  • Peppermint
  • Cypress
  • Basil

Muscle Fatigue: 

  • Marjoram
  • White Fir

Stiffness or Lactic Acid Build-Up: 

  • Deep Blue blend

How To Apply Them

Many essential oils can be rubbed directly on the skin without dilution, but it’s recommended to first mix with a carrier oil like coconut or olive oil to avoid irritating the skin. Because essential oils are lipophilic in nature, they can mix well with a carrier oil and absorb fully into the skin. It’s always best to use only 1 to 3 drops per use of essential oil. The standard carrier oil to essential oil ratio is about 1 to 3 drops of an essential oil to 1 teaspoon of carrier oil.

For a short time, I’m giving away free samples of Deep Blue blend. Click here to find out more!

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Sore Muscles? Help is Here! | stupideasypaleo.com

Hasselback Sweet Potatoes with Herb Ghee Recipe

 

Hasselback Sweet Potatoes with Compound Herb Ghee Recipe | stupideasypaleo.com

Hasselback Sweet Potatoes with Compound Herb Ghee is another tasty recipe preview I’m sharing from newly released cookbook, The Performance Paleo Cookbook

The cookbook came out last week and already I’m seeing so many of your pictures on Instagram and around social media. It’s an absolute thrill to have so much fantastic support, and I’m really glad you’re loving the recipes!

Right now, I’m on book tour with Ciarra Hannah of Popular Paleo. We’re speaking in Salt Lake City today and next weekend we’ll be in Dallas, Austin, Phoenix and San Diego. Come out and see us!

This recipe may sound fancy of complicated, but it’s totally not. There are six ingredients (not counting the sea salt), and it can be roasting in the oven on your weekly cook up day or while you’re getting the rest of dinner prepared.

From The Performance Paleo Cookbook

Deliciously roasted sweet potatoes with a dollop of healthy fat

Hasselback potatoes originated in Sweden, and they make basic roasted spuds special. When roasted in the oven, the fan-shaped cuts get crispy and delicious. Top these sweet potatoes with a compound butter of ghee and fresh herbs for a sophisticated finish.

Hasselback Sweet Potatoes with Herb Ghee Recipe
Prep time: 
Cook time: 
Total time: 

 

Ingredients
  • 1 lb (454 g) white sweet potatoes
  • 1 tbsp (15 mL) melted ghee
  • 1 tsp sea salt
  • 2 tbsp (30 g) ghee
  • 1 small clove garlic, finely chopped
  • 1 tsp fresh chopped rosemary, about 1 sprig
  • 1 tsp fresh thyme, about 5 sprigs

Instructions
  1. Preheat the oven to 400°F/204°C and line a baking sheet with foil or parchment paper. Scrub the skin of the sweet potatoes thoroughly. Use a very sharp knife to make several vertical cuts from the top of the sweet potatoes most of the way through, stopping about ¼ inch/6 millimeters from the bottom. Place the sweet potatoes on the baking sheet. Brush with the melted ghee and sprinkle the sea salt on top. Roast for 60 to 75 minutes, until the sweet potatoes are soft.
  2. Meanwhile, make the compound ghee. In a small bowl, combine the ghee, garlic, rosemary and thyme. Stir well with a spoon until it forms a soft mixture. Top the hot roasted sweet potatoes with the compound ghee.

Notes
Try white potatoes instead of sweet potatoes if you desire. In this recipe, I make an exception about not eating the skin because it’s so crispy.

TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING)

PROTEIN 2G

FAT 10G

TOTAL CARB 21G

NET CARB 19G

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Hasselback Sweet Potatoes with Compound Herb Ghee Recipe | stupideasypaleo.com

 

Do you love sweet potatoes? Have you tried Hasselback potatoes yet?

The Performance Paleo Cookbook is Here! Plus Two New Resources!

The Performance Paleo Cookbook is here!

After so many months of writing, cooking, photographing, editing and waiting, I can proudly say the day has finally arrived. The book I’ve poured my heart into is now in stores and making its way out into the world. Countless folks have posted up pictures of the cookbook in their hands today, and it’s been absolutely surreal.

It’s so hard to sum up what this day has meant to me. You’ve encouraged me and waited patiently as I blogged less to write more in the middle part of 2014. You’ve given me feedback and answered the questions that helped me craft a book that would be a better resource for you. It’s because of you that there even is a Performance Paleo Cookbook. My heart is so full.

In short, thank you.

To show my gratitude, I’ve developed two free printable PDF lists to go along with The Performance Paleo Cookbook. One lists Whole30-friendly recipes and the other AIP-friendly recipes. I know how important it is to have flexibility with food options if you’re on a modified nutrition plan.

Click the images below—or their respective links—to view, download and save these guides for free. Print them out for handy reference!

Whole30 Recipes in The Performance Paleo Cookbook | stupideasypaleo.com

Click here to download the Whole30 list.

AIP Recipes in The Performance Paleo Cookbook | stupideasypaleo.com

Click here to download the AIP list.

And if you haven’t ordered your copy of The Performance Paleo Cookbook yet, I’d love to show you more of the features, so head on over here for that.

If you have purchased a copy, I’d be so grateful if you would take a couple minutes and leave a review on Amazon. It helps folks decide whether the book is right for them!

Paleo Pizza Egg Muffins Recipe

Paleo Pizza Egg Muffins | stupideasypaleo.com

Paleo Pizza Egg Muffins are a great pre-workout snack or quick breakfast! They’re loaded with veggies, and they’re gluten- and dairy-free. If you’re doing a Whole30, they’re 100% Whole30-friendly.

Breakfast can be the toughest meal of the day to get organized with, and my go-to tip for quick morning eats is to steam a dozen eggs on your weekly cook-up day. But sometimes, I get tired of just plain eggs, and these little Paleo Pizza Egg Muffins are the perfect solution.

Paleo Pizza Egg Muffins | stupideasypaleo.com

I started making egg muffins a couple years ago, and they can be done in a multitude of ways: Add meat and switch up the veggies and spices! You’ll be amazed how many interesting combinations you can come up with. These particular Paleo Pizza Egg Muffins would be great with some browned sausage mixed in, too.

If you don’t have Flavor God Pizza Seasoning—which I realize is quite possible—just substitute it for the spices listed in the Notes section of the recipe. Have fun with it! Even the cat thought they smelled good.

Paleo Pizza Egg Muffins | stupideasypaleo.com

4.8 from 5 reviews

Paleo Pizza Egg Muffins
Prep time: 
Cook time: 
Total time: 

Serves: Makes 12
 

Ingredients
  • 8 oz sliced mushrooms
  • 2 tsp coconut oil
  • 1 cup chopped cooked broccoli
  • ¼ cup sliced black olives
  • 8 large eggs
  • 2 tbsp coconut milk
  • 1 tbsp Flavor God Pizza Seasoning*
  • ½ tsp sea salt
  • ¼ tsp black pepper

Instructions
  1. Preheat the oven to 350F. Line a 12-cup muffin tray with liners and grease them. I use silicone liners like these and grease them lightly with coconut oil. Set aside.
  2. In a medium skillet over medium-high heat, melt the coconut oil. Add the mushrooms, cooking and stirring until the moisture is drawn out and the mushrooms begin to brown slightly, about 8 minutes. Turn off the heat and add the broccoli and black olives. Stir to combine.
  3. In a large bowl, beat the eggs with the coconut milk, pizza seasoning, salt and pepper.
  4. Spoon the veggie mixture evenly into the muffin liners. They should be about ⅔ full. Now, pour the egg mixture evenly into the muffin liners until it’s about ¾ full.
  5. Bake the egg muffins for 20 to 25 minutes or until a toothpick inserted into the middle comes out cleanly.

Notes
*If you don’t have Flavor God Pizza Seasoning, use 1 tsp garlic powder + ¼ tsp dried basil + ¼ tsp dried oregano.

 

Are you doing a Whole30 this January? Let me know in the comments below!

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Paleo Pizza Egg Muffins | stupideasypaleo.com

Looking for more pre-workout recipe ideas?

Performance Paleo Cookbook | stupideasypaleo.com