09-13-2011, 08:26 PM
Tonight's dinner was great. I tried out my new meat grinder and made sausages. 3.5 pounds of veal breast trimmed of most of the fat, 1 pound of lean pork loin, 1 bunch of sauteed broccoli rabe, lots of romano cheese and spices (anise seed, salt, cracked black pepper, paprika, garlic powder, onion powder, crushed red pepper). Mannnn was that frigging good.
Anyway, this is sliced sausages with sweet potato, red delicious apple, sliced mushroom, red onion, garlic, red chilies (5 pequin peppers) and fresh parsley sauteed in coconut oil. I seasoned with cinnamon, black pepper and a little garam masala. Garam masala kind of tastes like a nutty chili powder, almost like mixing chili powder with nutmeg and cayenne...that's the best way I can describe it if you've never had it.
Also, I'm not a huge fan of canned salmon...except in this case.
Canned salmon cakes. Drain a can of salmon in a colander in the fridge til mostly dry, mix with minced garlic, chopped mushrooms and jalapenos, salt, pepper, paprika, cayenne, an extra large egg and fresh parsley. Make it into hamburger patties and fry it in grass fed butter until crispy on each side, about 3-5 minutes on each side depending on how thick you make them and how crispy you like them. If those seasonings don't sound good to you, just try garlic, onion, parsley and Old Bay. Simple and classic, but I like to keep the taste of the salmon mostly intact and Old Bay will overpower it more. Don't forget to top with fresh squeezed lemon juice. They're really good over crispy cucumber with olive oil and red wine vinegar IMO.
09-13-2011, 08:37 PM
Since y'all asked for the coconut zucchini muffin recipe, I'll be more than happy to oblige. In fact, I measured everything out per gram just for you guys in anticipation, but I was too lazy to post it originally This recipe will yield 12 normal-sized muffins. I STRONGLY recommend spending the 99 cents on cupcake liners for your muffin tins since coconut flour is notorious for sticking. I use no cooking spray or grease and these pop out of my nonstick muffin tray like magic when cupcake liners are used.
1 medium zucchini, grated (337g)
8 tablespoons coconut flour (112g)
5 extra large eggs (260g)
3.5 tablespoons coconut oil (48g)
2 tablespoons unsweetened cocoa powder (10g)
3 tablespoons water (42g)
1 tablespoon lemon juice (14g)
1 teaspoon baking powder
1/2 teaspoon baking soda
Stevia powder to taste
Preheat oven to 350*F. Mix all ingredients together in one bowl and mix til all lumps are gone. Spoon evenly into a 12-muffin tray and bake for 20-25 minutes. Mine came out perfectly around the 22 minute mark. Test with a toothpick or a thin, sharp knife. When toothpick/knife comes out clean, they're done.
If you really want this to taste badass, you could probably toss in 1/4 cup unsweetened shredded coconut. I didn't do that, but I imagine it would be awesome. Chopped walnuts could be a great addition as well, or even chopped apples. As for the stevia, I usually add about 1 rounded metal tablespoon, which would be around 10-15g of stevia POWDER. Note that different brands of stevia powder vary wildly in sweetness, so make this the last ingredient you add and add it slowly, mixing it thoroughly and tasting it after each small addition.
The best part, even if you want to be a fatty and you devour all 12 muffins in one sitting, you've only eaten 1,363 calories, 87.5g of fat (with about 58g being saturated, 13g monounsaturated and only 4.7g polyunsaturated, which is less PUFA's than one serving of almonds), 100g of carbohydrate (54g being fiber) and 55g protein. So, each muffin weighs in at:
8.3g carbs (4.5g fiber)
Last edited by ChocoTaco369; 09-13-2011 at 08:43 PM.
09-13-2011, 08:59 PM
Looking back, I just noticed this. My answer is "sort of". I heat up a can of coconut milk until it's about to simmer - when bubbles start to form around the edges on the pan. Once it's nice and steamy, I whip 5 eggs together completely and SLOWLY temper the eggs by slowly pouring in the hot coconut milk, whisking vigorously the whole time to prevent the coconut milk from cooking the eggs. I start very slow with adding the coconut milk, dropping in a little and stopping. Once it's half incorporated, I slowly pour in a steady stream until fully incorporated. Then, I add my cold cream immediately to halt the cooking process. The only exception is when I use coffee beans. In this case, I will heat half a can of coconut milk and temper eggs with that and leave that in the fridge. I'll heat up the other half a can of coconut milk and a whole pint of heavy cream separately with the beans and steep them for a few hours because the more hot liquid the beans are in, the more flavor you'll get out of them. Don't add the egg custard until after you strain out the beans or the mixture will be too thick to fit through a colander and you'll wind up picking all the beans out by hand. Ask me how I know.
Originally Posted by quelsen
I NEVER add my kefir, my extracts or my alcohols until the mixture is fully chilled right before I'm about to churn it. If it's even warm, you'll weaken the extracts and alcohol significantly, so it'll be bland and freeze too hard in the freezer. If you add the extracts too early, even if the mixture is already cold, it'll weaken the flavor. I wait on the kefir because I want the good bacteria from the fermentation process, so if I heat the kefir, I'm killing all the cultures. Add that last as well.
Last edited by ChocoTaco369; 09-13-2011 at 09:03 PM.
09-14-2011, 06:40 AM
Your salmon cakes sound pretty awesome.
09-18-2011, 07:08 AM
How do you make your sweet patatoe fries as low fat as possible?
09-22-2011, 07:57 PM
It's really, really easy. First I remove all the skin with a potato peeler. Then I cut them in half. Then, I cut them into steak fries. I have a very large cookie sheet that I spray with extra virgin olive oil spray (like PAM because it's basically fat free). Don't use canola or vegetable sprays obviously and make sure the only ingredients are extra virgin olive oil, propellant and some type of lecithin. There's no reason for there to be anything else in there. PAM oddly enough makes a really good extra virgin olive oil spray and they even have one that's certified organic for an extra dollar.
Originally Posted by MvEssen
I line the pan with the fries I cut and preheat the oven to 390*F. Why 390*F you say? Because extra virgin olive oil smokes at around 400-410*F and since ovens aren't completely accurate, I like to have a small buffer. If I cook them any lower, they don't seem to come out as well.
I bake them for 15 minutes, flip them all one by one, then bake for another 10-15 minutes. After they're soft, I usually throw them under the broiler for a minute or two, checking every 60 seconds to make sure they're okay. I may have to flip them and stick them under the broiler again for a minute or so if they're soggy.
The white potato fries come out 10 times better than the sweet potato fries, though. The white potatoes come out perfectly crispy. I actually prefer them to deep fried. The sweet potato fries are sometimes a little soggy, but I cook them together and the sweet potatoes have a much higher moisture content . Maybe they'd come out better if I cooked them separately.
09-22-2011, 08:01 PM
I went on the UD2 this week, so I spent all last week taking a deload for recovery and reset my metabolism. Basically, I took the whole week off from the gym and ate 10-20% over maintenance calories while eating isocalorically (33/33/33 fat/protein/carbohydrate). Basically, I had meat, vegetables and starch with every meal. Eating like this still keeps you efficiently burning fat but carbs are high enough that it rebounds your leptin after a few days. This turned into my FAVORITE meal.
Pan seared wild coho salmon with what I can only describe as the best side dish on Earth - 2 sweet potatoes, 2 bananas and around 100-150g of homemade kimchi sauteed in coconut oil with fresh garlic and ginger with cinnamon and nutmeg. OH. MY. GOD. I ate it with practically every meal that weekend. I couldn't get enough. I strongly recommend everyone fry that up as a side dish if you can handle starch well.
09-22-2011, 08:02 PM
They were really good. They were like crabcakes for pennies on the dollar. The whole list of ingredients comes to under $4. I finally found a way to make canned salmon awesome.
Originally Posted by j3nn
09-22-2011, 08:07 PM
My mouth is watering! Hoping to follow this thread! Thank you!
09-26-2011, 09:18 PM
NOTE: This post will be highly controversial for some. This recipe is for cornbread. Yes, corn is technically not primal or paleo, if you will. However, this is properly prepared corn, which will minimize its ill effects. If you cannot tolerate carbohydrate for metabolic issues, obviously you'd want to stay away from this. However, for those that are open to carbohydrate consumption and are finding themselves craving cornbread, if you're going to eat it, this is the way you want to do it short of growing your own non-GMO corn, soaking it, dehydrating it and grinding your own flour and cornmeal yourself.
I am on my second week of the Ultimate Diet 2.0. It is a relatively low fat, cyclical carbohydrate, high protein diet. I am doing it as primally as possible. However, on Thursday night to Friday night, I have to eat 850-950g of carbohydrate with around 80% of that coming from complex sources - and the closer to 100% the better. The only primal option on the table is potatoes to get that much carbohydrate, and that equates to 10 POUNDS of white potatoes in a day. I can't do that. I also cannot eat that much white rice because it's boring as hell and I'd get sick of it. I needed something delicious that I would love enough to crave 600+g of carbohydrate worth, and something portable that I could snack on throughout the work day that could be eaten cold.
DING DING DING! Cornbread! It's complex, I could make a whole shit ton of it and store it, I could cut it up and snack on it throughout the day, it's delicious and I haven't had it in ages. Now the tricky part was how to make the cornbread low fat and how to prepare it properly to minimize toxins. This it the recipe I put together myself, and it turned out AWESOME. Not only was it nearly fat free, it was moist, delicious and there was not one hint of trouble from it. The process I used left me completely gas free, it didn't hurt my stomach and I didn't have a single blood sugar crash. I figured I'd have wild swings but I was constant and full of energy all day. I felt great and I'll continue to make this cornbread. This recipe is one and a half times the normal cornbread recipe. It will make a VERY LARGE cornbread. If you want a smaller cornbread, reduce everything by 2/3.
1.5 cups masa harina (corn flour soaked in lime water)
1.5 cups stone ground yellow cornmeal
1 cup 1% milkfat kefir
1/2 cup fat free plain greek yogurt (I used Trader Joe's brand, 7g carbs/1 cup serving)
1/2 cup water
1 tsp baker's yeast
1 cup unsweetened applesauce
2 jalapenos, diced (optional)
3 egg whites
1 tablespoon baking powder
1 tsp baking soda
1/2 tsp chili powder
1/4 tsp kosher sal
1 tsp cracked black pepper
Stevia to taste (I used about 1 teaspoon stevia powder)
Take all 1.5 cups cornmeal and 1 cup masa marina. Add in 1 cup kefir, 1/2 cup greek yogurt and 1/2 cup water. Mix in baker's yeast. Transfer into a glass jar with a loosely fitting lid so some air can get in and out. Let sit on the countertop to ferment for 24-36 hours. The batter should be somewhat loose. A looser batter will ferment better. If it is too thick and dry, add more water until it's a more pancake-like batter consistency. You shouldn't have to add much at all. This step is crucial as it's the lactic acid fermentation along with the baker's yeast that's removing a lot of the toxins. We know older cultures prepared corn by soaking and fermenting it for several days. This made the corn not only more flavorful, but I had no digestion and I ate 2 of these - that's 6 POUNDS of cornbread - in 24 hours.
The next day, add the remaining 1/2 cup of masa marina and 1 cup applesauce. Let sit out for a few more hours. I choose to ferment 100% of the cornmeal and only 2/3 of the masa harina because the masa harina has been pre-soaked and treated with lime water. That should help remove some toxins to begin with, so I choose to reduce the ferment time on the lesser of two evils.
After that's sat out for a couple hours, add in all the remaining ingredients (baking soda, baking powder, egg whites, seasonings, etc). Stir together and combine evenly.
Preheat oven to 400*F. Spray a 9X13 baking pan with extra virgin olive oil spray. Bake for 20-25 minutes or until a knife inserted into the center comes out clean. Mine was perfect at around 22 minutes. Allow to cool, cut into squares and enjoy! Here was my final product:
It was very good. In fact, it was so good, I used the same recipe to make muffins for my family on Sunday...except I enjoyed it with some Kerrygold salted butter. THAT was really excellent. For another nearly fat free, delicious treat, serve it with a pound of greek yogurt mixed with homemade chocolate sauce (mine's just water, unsweetened cocoa powder and stevia reduced slowly into a syrup, you'd never know it's not Hershey's).
This was my dinner Thursday night:
The final product is about 3 pounds in weight. For added deliciousness, I mashed up a large sweet potato and whipped it into mine. I may use a can of pumpkin puree next time for some pumpkin cornbread. 'Tis the season after all.
Last edited by ChocoTaco369; 09-26-2011 at 09:29 PM.