Keep it Cool in Summer

We all love milkshakes. I can taste the flavor of my favorite kind (peanut butter and Oreo cookie) on my tongue right now. Well guess what, you can make a Paleo milkshake. With the help of Turtle Mountain we have easily accessible coconut ice cream. You can also make your own coconut milk ice cream but this is probably a lot easier for you folks just to take it out of the freezer. It's time to get creative guys so here's what I got for you:

Crazy Good Coconut Milkshakes
Ingredients:
- Hand full of ice
- 2 Scoops of plain Vanilla coconut milk ice cream
- 1 tablespoon almond butter
- 1/2 of a bananna
- 3 strawberries
- 1/3 - 1/2 can of light coconut milk (you can get it at Trader Joes)

Directions
- Put all ingredients into a blender
- Turn blender on
- Let it turn into the desired consistency
- Enjoy

You can take the base of ice, vanilla coconut ice cream and some coconut milk and mix in any kind of desired fruit. It would be good with strawberries, blueberries, mango, kiwi, raspberries, cherries, probably apples as well.

You might want to take a step on the wild side and throw in a dash of cinnamon or nutmeg in the shake as well. Mess around with some of those I am sure you can come up with some other great combinations.

By Popular Request

Yeah it's been a long time since the last post and I've gotten a little "lazy". Sorry guys. But in my laziness I have been scouring the internet and have come up on some good recipes that I am going to be sharing. Some of the members at CFNE have tested these out and have assured me that they are good...so don't blame me if they aren't! Just kidding. Some have been tested, some haven't but I am sure that they are all delicious. In the next couple days I will be posting more but to start here is one for "Salmon Cakes" that came from Every Day Paleo , a great website.

"Salmon Cakes with Ginger Mayo"
Ingredients
Salmon Cakes:
3 cans of wild caught Alaskan Salmon
3 omega 3 enriched eggs
4 diced green onions
1 tbsp dried dill
1/2 tsp ground ginger
a few shakes of red pepper flakes
about 1 tsp fresh ground pepper
a pinch of sea salt
about 1/4 cup coconut or grape seed oil
3 tbsps of fresh squeezed lemon juice
Shredded green and purple cabbage

Mayo:
2 omega 3 enriched eggs
2 tbsps apple cider vinegar
1 tsp yellow mustard
1 tsp sea salt
1/4 tsp white pepper (optional)
1/4 tsp cayenne pepper (optional)
1 tsp ground ginger
2 cups Light Olive oil or Grapeseed Oil

Directions:
Salmon Cakes
-Drain the water from the canned salmon and dump into a large mixing bowl. 
-Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well.
-In a large skillet heat the oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan.  You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes. 
-Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil. 
-Fry for 3 minutes on each side.  IMPORTANT – do not mess with the patties once they are in the pan.  Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart.  -Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.


Ginger Mayo
- In a blender or food processor place all ingrediants except for the oil.
-Cover and blend on low while you count to 5. 
-Continue to blend while you SLOWLY add the oil. 
-Once all the oil is in continue to blend while you again count to 5. 

These are super easy to make and you can make lots at a time. Very easy to put into a tupperware container on top of a salad and take to work. Or with some roasted veggies to throw in the microwave. 
We'll be back tomorrow with some more recipes.

Stir It Up

Hey guys, sorry for not posting anything for so long. I am taking a recipe I found on a blog called Every Day Paleo. It's a great site that has a lot of different recipes that you should definitely try out. Some are simple, some are easy but they are worth a shot. Here is one for Chicken Sausage and Shrimp stir fry over winter squash puree.

Chicken Sausage n’ Shrimp

2 packages of gluten free chicken sausages halved and sliced (I used sun dried tomato from Trader Joe’s)

1 bag of frozen already cooked shrimp

2 sliced leeks

1 sliced red bell peppers

1 big bunch of chopped asparagus

1 cup chicken broth

1 tsp sea salt

1/4 tbsp all spice

garlic powder to taste

3 tbsps coconut oil

Saute leeks in coconut oil until soft, add bell peppers and asparagus until crisp but tender. Add sausages and all other remaining ingredients except for shrimp. Bring to a simmer and add shrimp just until the shrimp are hot. Serve over Winter Squash Puree.

Winter Squash Puree

Steam or pressure cook winter squash of your choice. Peel squash and put into food processor with a big drizzle of walnut oil, a few shakes of garlic powder, and a dash of sea salt. Process until smooth and creamy.

Gettin Sppiiicccceeeeeyyyyyy

With this weather, who isn't thinking about grilling? Now that it is finally above 10 degrees outside I hope you have all pulled out your grills and at least brushed the dust off of them. Today we're going to give you some good seasoning ideas for chicken.
I hope you guys are finding out that a lot of the time in cooking there is no "exact" recipe. Say you like a little more pepper then the recipe says...you add more. There is more balsamic vinegar then oil in your dressing...not really a problem. This idea that you can change and personalize recipes should also be used here with these spice ideas. If you like something a little different, then change it to your liking. Here we go.

"South West"
Rub ingredients: (combine all spices)
- 1 tsp Cumin
- 1 tsp Coriander
- 1/2 tsp Black Pepper
- 1/2 Onion Powder
- 1/2 tsp Garlic Powder
- Red Pepper Flakes (add however much to your liking)
- Dash of Paprika

"Balsamic Glazed"
For 3 Chicken Breasts...Marinate them in this for at least 20 min
- 3 Tbl Olive Oil
- 2 Tbl Balsamic Vinegar
- Half a lemon Juiced
- Half of Lemon Zest
- 1 tsp Rosemary
- 2 tsp chopped garlic
- 1 tsp mixed "Italian Herb" seasoning

"Quick and Tasty"
- 1 tsp Paprika
- 1/2 tsp Dried Thyme leaves
- 1/4 tsp Ground Allspice
- 1/8 tsp Cayenne Pepper
- 1 tsp Ground Ginger

"The Jerk"
1 tsp each:
- Ginger
- Chili Pepper
- Garlic Powder
- Onion Powder
- Paprika
- Allspice
- Thyme
- Black Pepper
- Cumin
- Nutmeg
and 1/8 tsp Cayenne

Taco Seasoning
- 2 Tbl Chili Powder
- 1-1/2 Tbl Cumin
- 1-1/2 Tbl Paprika
- 1 Tbl Onion Powder
- 1 Tbl Garlic Powder
- 2 tsp Oregano
- 1/2 tsp Red Pepper Flakes

Give those a shot and let us know what you think.

We'd like to hear more about if you guys like the recipes, want different ones, what recipes you might want from us so the best way to do it is to leave a comment. Lets get some feedback guys, let us know what you think!

Fillet O' Fish

Omegas have been popularized in a big way over the last few years. You have seen them in the news, news papers and magazines. And you have heard from doctors and coaches at CFNE, fish oil, fish oil, fish oil!
Fish oil is so popular because of it's anti inflammatory powers. Fish oil and "Omegas" as it is listed on the nutrition label of many fish oils, is a combination of Eicosapentaenoic Acid (EPA) which is a polyunsaturated fatty acid that is heralded as being helpful in reduce inflammation and beneficial in mental health with depression among other great benefits. Docosahexaenoic Acid (DHA) is the other active ingredient in fish oil. DHA is a major fatty acid that is found in the brain and in the phospholipids (basically, fat that is in and essential to cell and their individual functions) of the retina. DHA is known to help reduce the risk of heart disease by lowering the amount of triglycerides in the blood (fat that is in your blood...ew!) It has a great effect on cognitive function as well, being that it is the most prevalent polyunsaturated fatty acid (PUFA) in the brain. Combining EPA and DHA will get you fish oil, and in high doses it will also help reduce inflammation as well as give you many of the health benefits listed above. The reason this is important is because you can get fish oil from food and that's what we are here to do, give you a recipe so enough of the scienncey stuff, time for a recipe.

Herb Grilled Salmon

Ingredients
- 4 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh parsley
- 1 tablespoon minced garlic
- 2 tablespoons lemon juice
- 4 salmon fillets
- Cracked black pepper, to taste
- 4 green olives, chopped
- 4 thin slices lemon

(These are exact measurements from a recipe, but you do not have to be that precise if you don't have the need to be, chop some basil, parsley, mince some garlic, squeeze a lemon and you have all you need...simple, easy)

Directions
- Heat you Grill - Medium High/High
- In a small bowl, combine the basil, parsley, minced garlic and lemon juice.
- Pour about 2 tablespoons of Olive oil over the fish and make sure all sides are oiled.
- Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic
mixture.
- Place the fish HERB side down and cook for about 3-5 minutes until the edges start to turn white
- Flip the fish and cook for another 5-7 minutes until the fish starts to flake and is cooked all the way through.
(For a piece of fish that is about 1 inch thick, it should take about 5 minutes per side.)


Salmon is very versatile. You can do almost anything with it and flavor it with anything. If you do not like those herbs, thats cool don't worry just use something else. Oil, pepper and garlic work really well. Dill works well.
Just make sure that you Oil your fish then put the seasonings on and cook from there.
If you come up with some other interesting flavors for salmon, let us know so we can tell the world! (Hint: Citrus is great!)

Who needs IHOP?

Guys, so far everyone is doing really well with the Paleo Challenge. People are starting to feel and see the power that their diets play in their health, body composition and daily performance here at CFNE. The results thus far are great and its going to be amazing to see what everyone is like when this challenge finishes. So, with that, we figured it was time to reward you guys with something that we think really switches up your breakfast meal and gives you the satisfaction of having something that you remember to be bad but now can be oh so good. Remember those fluffy fruit filled pancakes on Saturday mornings? You know the ones I am talking about and I bet you are now remembering the taste. Here's your new recipe:

Perfect Paleo Pancakes

Ingredients:
^ 1 cup almond flour
^ 3 large eggs
^ 1/8 tsp vanilla extract
^ 1/8 tsp cinnamon ... or more if you like it
^ 2 tbsp coconut milk (real coconut milk not light)
^ Any kind of fresh fruit you like (Apples, mixed berries, banana)

Directions
^ Combine all ingredients in a bowl (The batter will be appear a little thicker than the normal old pancake mix you remember)
^ In a lightly-oiled, non-stick frying pan over medium heat, drop a bit of the batter on the pan...try to keep the pancakes on the smaller/medium size.
^ About when the bubbles start showing up on the top, flip like you would any "normal healthy" pancake
^ Put on a plate...add more fruit if you want...how about some coconut flakes?...cacao nibs anyone? ...ENJOY!


P.S. To those of you who follow this blog who competed in this past weekends New England Sectional, congratulations on taking a step into the competition circle and putting everything you had on the line. What a great weekend!

A Two-fer!

We all know that it's important to get more veggies into our diets. The foods that we should eat are meats, veggies, fruits, nuts & seeds; but our diet should be mainly comprised of meats and veggies. So hopefully little by little with some help from some good recipes, we will all be eating more veggies.
Here is a good recipe that you can use for your broccoli instead of the regular steaming or broiling.

Let's call it "Blisteringly Good Broccoli"

Ingredients
> 1 tsp. extra virgin olive oil
> 2 or 3 garlic cloves, minced
> 1 onion, diced
> 4 or 5 button mushrooms, brushed clean and thinly sliced
> 1 or 2 tomatoes, diced
> 2 heads broccoli, cut into small flowerets, with stems peeled and thinly
sliced (the stems are great, they add a lot of crunch)

Directions
> Bring a large pot of water to boil over high heat.
> Add broccoli and cook until bright green but not completely tender, about 3 minutes. > Plunge into cold water to stop the cooking process and preserve the bright color.
> Heat oil in a skillet over medium heat.
> Add garlic, onion, and cook, stirring, 2-3 minutes
> Add tomatoes and stir well
> Cover and simmer 10-15 minutes
> Remove cover and stir in broccoli
> Simmer, uncovered, 2-3 minutes

This next one goes out to everyone who loves CRUNCH! Well...not really, we want everyone to try it because your going to be eating one of the healthiest leafy green veggies.
Kale Chips

Ingredients:
]- 1 bunch kale, washed and dried
]- 2 tsp olive oil
]- garlic powder or onion powder work well sprinkled on these

Directions
]- Preheat oven to 350 degrees
]- Remove leaves from thick stems, and tear into evenly bite-sized pieces
]- Spread out over a cookie sheet (lined with parchment paper)
]- Drizzle with the olive oil and sprinkle with seasonings of choice
]- Bake for about 10-15 minutes... until edges start to brown, but do not burn! You'll want to keep a close eye on the kale chips as they start getting close

Healthy...chips...try them on your kids too. I have heard rumors that even those picky little future fire breathers they like them too.

Borrowing a Recipe but it couldn't be easier.

This is a recipe that I wish I could claim as my own. It couldn't be simpler, faster and easier. Taken from a blog from another CrossFitter in Texas, she had this awesome recipe that will help you get more veggies in your life.

Spinach Muffine

Ingredients:
* 3 16-oz. bags frozen spinach, defrosted
* 4 egg whites
* optional seasonings: salt, pepper, Penzeys Italian herb seasoning, Penzeys Greek seasoning, lemon juice (If you don't have Italian or Greek herb blends, you can replicate the flavors by using oregano, thyme, marjoram, basil... don't be afraid if you think you don't know how to cook. You really can't screw up with herbs -- just add them a little at a time until it tastes the way you want it. Start with about 1/2 teaspoon dried...sprinkle and mix 'til it tastes right. )

Directions:
* Preheat oven to 350

* THIS IS REALLY IMPORTANT: Squeeze excess water from the defrosted spinach. Here's a trick: Cut a corner off the bag, and squeeze the spinach inside the bag, letting the water drain out the hole. Much easier than dumping the green stuff out and squeezing.

* Put the spinach in a bowl and add seasonings, to taste. Apparently a good one is pepper and Penzeys Greek seasoning.

*Add egg whites and mix until everything is completely blended.

* Spray or wipe a muffin pan with Olive Oil and scoop the spinach mixture into the cups. You can fill them all the way to the top and packed it in pretty tight. They puff a little when they bake, then deflate when they cool.

* Cook for 15-25 Minutes


If you guys do not know what Penzys Spices is, it is a spice shop that has shops all over the country and I believe the closest one is on Mass Ave in Arlington. They have thousands of different spices. If you thought that there was only one kind of Curry...they are going to blow your mind. Cinnamon...your in for a treat. I would definitely take a ride and get some spices to try.

Be Humble and Always Remember Your ROOTS

In New England vegetables can get pricey in the winter. Your favorite summer vegetables like tomatoes, peppers and carrots are shipped to your local markets with a hefty price tag. To save some change buy what’s in season…root vegetables. .. Root vegetables include; turnips, parsnips and rutabagas. They’re nutrient rich and particularly high in vitamin C. Root vegetables are often over looked because of their odd shapes and colors. Plus most people don’t know where to start when it comes to preparing and cooking them. If you’re one of those people try the recipe below. Roasting vegetables that are bitter, like root vegetables, makes them taste sweet. Ingredients like cinnamon and ginger compliment the sweetness. Plus, it’s easy to prepare, uses one pan and the result is DELICIOUS!

Ingredients

1 Turnip
1 Rutabaga
6 Parsnips
3 Garlic cloves - chopped
Olive oil
Seasonings: cinnamon, ginger, pepper

Large roasting pan


Directions

~Preheat oven to 400F
~Peel turnip and rutabaga
~Chop turnip, rutabaga and parsnips into ½ inch cubes, place them into roasting pan
~Drizzle (thats a funny word) olive oil across top of cut vegetables
~Sprinkle garlic, cinnamon, ginger and pepper onto vegetables
~Toss vegetables with spoon/ hands until oil and seasonings coat vegetables
~Roast for 40-50 min or until a toothpick can slide easily in and out of a vegetable. ~Turn vegetables 20 min into roast

The M Word...Muffins

I bet a lot of people are having some trouble with breakfast. It is a common issue that people have because many people are understandably sick of having 3 scrambled eggs with an apple for their morning meal. Here is where you can take your creativity and make something different for "breakfast." Your morning meal doesn't have to be the foods that are associated with breakfast. Last nights dinner probably makes for a great reheated meal, we have even seen tuna and soup as early as 6:30 AM. But for those of you who are not quite comfortable with eating steak in the morning here is an easy and fast alternative that you can make and grab on the go.

Egg Muffins

Ingredients
Eggs
Veggies of choice (peppers (raw or cooked), onions (raw or cooked), broccoli (raw or cooked), zucchini (cooked), spinach, tomato, carrot, kale (cooked))
Meat of choice (chicken (cooked), ground beef (cooked), ground turkey (cooked))
Seasoning of choice (pepper, garlic, paprika, chipotle peppers, red pepper flakes, curry, cumin)
1 muffin tray
Olive Oil

Directions
- Preheat oven to 350
- Take a paper towel and dip it in olive oil, wipe the inside of the muffin cups with the towel
- In the bottom of the muffin tins, put whatever veggies or meat you want (not too much, you have to add eggs into it too)
- In a bowl beat 1 less eggs then you have muffin tins
- Pour enough egg into each tin to cover the goodness in the bottom and to bring up 3/4 full

- Put the tin in the preheated oven
- Cook for 20-30 minutes
- To check if its done, use a toothpick. If it comes out clean its DONE. (The top of the muffin should not be very dark, but look set and cooked)


These are easy and totally Paleo and you can make a batch and keep them in the refrigerator. To reheat, put however many into a paper towel and put it in the microwave for 30 seconds.

How do you like them apples?

Purple Polka Dot Tuna Salad

I bet a lot of people said the same thing when they started eating Paleo..."There goes mayo...(we covered that base), and that means no more easy tuna salad." Well we are here to tell you that Paleo tuna salad is possible...and it is SO FREAKIN GOOD! Lets get into it right now...

Hooking the right tuna:
Not all cans of tuna are created equal. At a major supermarket chain that we went to, we saw that there were at least 4 different kinds of canned tuna. Chunk tuna, light tuna, tuna in water, tuna in oil, No salt added tuna....and there were ones that had flavors already added. Hickory tuna, lemon pepper tuna, southwest tuna. How many of those could a cave man get? Well he couldn't get any tuna in a can but he could get tuna, from water. So the tuna in a can with water and no added salt is the can to choose for your tuna salad.

What else to get at the supermarket:
Grapes
Peeled sunflower seeds
Celery
Onion

On to the recipe:

Ingredients:
2 Cans of Tuna
1 handful of grapes
1 handful of chopped celery
1 handful of diced onion
2-3 tablespoons of Paleo Mayo (look at the recipe on this blog)

Directions:
- Drain cans of tuna and add tuna to a large mixing bowl
- Wash then cut grapes in half and add to tuna
- 1 stalk of celery: wash celery, cut down the middle lengthwise into 3 strips. Chopping the strips into small squares...add to tuna (I think your getting the picture)
- 1 medium onion - dice 1/4 of the onion...everybody say it with me loud and proud: ADD TO TUNA!!
- Fold in the mayonnaise

Voila! You have Paleo Tuna Salad. To make a larger batch (which is great because you can just eat this when your hungry. It has protein, carbs and fat...balanced meal) just double the recipe. If the tuna is a little too dry add a bit more mayonnaise to smooth it out.

You can eat this as is (I recommend this because its so good), you could put it on a bed of lettuce for salad on a salad or to really get spicy make tuna salad wraps using iceberg or bib lettuce (otherwise known as Boston Lettuce).

Performance...Performance...Performance

Yesterdays post helped show you why the Paleo diet and lifestyle is the one to adopt. However, today we are going to focus a little more on why we are at CFNE, for results. We all are here to make something happen. Maybe you’re here because you want to lose some body fat or to gain some strength. Maybe its because you want to just get healthy and know that you are doing well by your body. Whatever that reason may be, your performance during the WOD’s will show you if you are getting anywhere. Along with living a Paleo lifestyle there is something else that you can do to help improve your performance and see great results. For some, it requires a step back from the traditional Paleo foods, for others it doesn’t but the choice is yours. We are talking about your Post WOD (post workout) nutrition. During a workout you are not getting any closer toward your goal or result. You are actually taking a step back! You are breaking down your muscles and taxing your body (WHICH IS GOOD!) and then you going to rebuild it…better, faster, stronger. If you do a good job of refueling the machine (your body) then you will see better results, improved recovery, increased strength and a whole host of other great benefits. There are two ways in which we think to refuel. The first and one that we recommend, is taking a step away from Paleo. The recommendation for your Post WOD meal is a Whey Protein shake and depending on your goal (fat loss, increasing strength/muscle) and duration of the workout, Sweet Potatoes. The other way to refuel after a WOD is by staying Paleo and consuming a protein source (chicken, beef, tuna, eggs) and a fast and denser source of carbohydrate. Lets take a look at both options.

Option 1: Whey Protein and Sweet Potatoes
Whey protein is taken from dairy, making it not Paleo. However, having a shake with whey in it is the fastest way to get nutrients into your body and muscles and start the rebuilding and recovery process. Many of you have seen members and coaches after a workout run over to the water machine and to the front desk and start shaking those cups and chugging whatever is in them. Those are protein shakes. There are different flavors and brands but if you have questions about what to get ask one of the coaches and we can help you. The second part to our post workout meal is the sweet potatoes. Sweet potatoes are different from regular potatoes in that they are much more nutrient dense and not actually potatoes, they are Convolvulacae better known as the morning glory family. Sweet potatoes help replenish glycogen (energy) stores. Generally speaking, shorter duration workouts do not deplete glycogen stores and sweet potatoes are not necessary for individuals with higher body fat. After a longer workout however, they are the best source of quick glycogen replenishing nutrient dense food that you can get. Depending on how much body fat the athlete has, sweet potatoes may not be needed for every workout, but protein is a must.

Option 2: Protein source (chicken, eggs, beef, tuna) and fruit
There is one major issue with whole food sources being consumed post WOD. We are trying to get nutrients into our bodies as fast as possible and when consuming whole food, the body must work harder to break down the food. Many people have allergies to dairy (Whey) and choose whole food, which is still very good. As with Option 1, protein is a must after a workout so when choosing a protein source, make it a lean protein so that the body can break the protein down and not have to take more time with the fat. As for a carbohydrate source, fruit would be the other option. The issue with fruit is that when fruit is consumed in order for the body to use and store the energy from it (calories and sugars) it must break down the fructose (the type of sugar that is in fruit) into glucose to be digested. The glucose is then stored as glycogen if the previous stores have been depleted. So that extra time of converting the fructose into the glucose and glycogen is time being wasted to get nutrients packed away. An athlete could choose to use whole food protein sources and then sweet potatoes.

Whether it is a whole food source or a liquid source, the post workout meal is essential to improved performance and health. The topic of post workout nutrition has been widely discussed and each time the final conclusion is that a post workout meal is essential for the CrossFit athlete.

Kickin' it OLD SKOOL!!!

Alright guys, the "Summah Shape Up Challenge" is about to get underway and a few of you may be still wondering about this Paleo thing. Aside from knowing that it is a diet (lifestyle) where you consume only naturally occurring and digestible foods: meats, veggies, fruits, nuts and seeds, there are some great links on the internet that you can find out more information about it.
Here are two videos from PayNowLiveLater Which do a great job of explaining and answering a lot of questions you may have.

There are two parts"
Part 1

Part 2

And here is a link back to the source of it all from Dr. Cordain The Paleo Diet

"Miracle" Whip...?

Why did they call it "Miracle Whip"? Does it do great things for your body? From the name it sounds like it should make you stronger, leaner, fitter, more healthy and cure incurable sickness. No luck there. Like the majority of processed mayonnaise which is a mixture of eggs, oil (soybean, vegetable and canola most likely) and oh how nice, sugar...no miracles are going to happen when it is in your body.

Is mayonnaise bad? NO! That's what is great. You can still make tuna and chicken salad (lots of recipes for those two will be coming) and you can be completely Paleo and healthy when eating it. But before we get into the recipe, lets talk about why mayonnaise has that bad reputation.
Mayonnaise contains fat, it's made from oil. As we already know, fat is not bad for you. But storing fat is. How does the body store fat?...through the release of insulin. How does that happen? From consumption of carbohydrates. Lets take two different meals. Meal A) Tuna Salad (canned tuna, mayonnaise) on wheat bread. And Meal B) Tuna Salad (canned tuna, mayonnaise) on a garden salad (lettuce, cucumber, tomato, peppers). Both meals have carbohydrates in them (yes veggies are carbs) and both meals when broken by the body will release insulin. Which insulin release will be bigger? The one from the bread. Along with being a processed food the bread will be turned into sugar faster in your body then the salad and stored faster as well. Real mayonnaise isn't bad. It's the processed (soybean, vegetable and corn oil, sugar...check the ingredient label) ones and the insulin producing foods being consumed with it that have brought mayo down from its rightful place in food condiment history. Now onto the recipe...

Ingredients
1 raw egg
1 cup of light olive oil
1 tbl dijon mustard
1 tsp apple cider vinegar

Directions:
- In a Blender combine: Egg, mustard, vinegar
- Blend for a 5 seconds
- SLOWLY drizzle in 3 second count of olive oil...let blend for few seconds
- SLOWLY drizzle in the remaining olive oil until mayonnaise is stiff and combined.

* Yields ~1 cup

Hungry?

I hope you are. This blog is here for you guys to come and find some recipes that are 100% Paleo, easy to make and great tasting. We all know that we are supposed to eat meats, veggies, fruits, nuts & seeds...now its time to find out how to mix those together to make something delicious.

These meals are not just for adults. Kids can eat paleo too and it can be fun.

Don't be afraid to share your own recipes with everyone. You can post it to the comments section or email it to us and we will post it up here... either way we want your input!

Updates on this site will happen FREQUENTLY...not every second so don't sit at your computer clicking refresh...but hopefully each day there will be a new recipe for you to try out. Make it your home page...bookmark it...get the RSS feed...or just come back to see the updates we put up.