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21 DSD – Fall 2015 Meal Ideas

November 1, 2015 wpengine
For me planning ahead is the biggest key to success with any nutrition program. When you fail to plan, you end up reaching for whatever is most convenient and that is almost NEVER a quality food. So clean out your pantry of any foods that may tempt you to derail and load your fridge up
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Paleo Super Bowl

January 27, 2015 wpengine
An event like the Super Bowl doesn’t have to be an all out derailment from your clean eating plan. We have access to so many great paleo recipes now that you can still keep it grain-free, dairy-free and junk free while enjoying some really delicious treats. If you’ve been following along the strict portion of
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Kyle’s Famous Wings

January 27, 2015 wpengine
Ingredients: 2.5 – 3 lbs chicken wings Basting Mixture: 2 TBSP butter, melted 1 TBSP Cholula Hot sauce (or to taste depending on your heat preference) Wing Sauce: 1/4 cup honey (a mild honey like orange blossom is best) 2 or more TBSP of Cholula (depending on your heat preference) Directions: Place chicken wings on
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Easy Paleo Recipe Ideas

January 16, 2015 wpengine
To help you get started on our 2015 Nutrition Program I wanted to share some links to a few good recipes that are simple to prepare and don’t require hard to find, expensive ingredients. The goal for the first two weeks of this program is to keep food as clean and uncomplicated as possible. Think
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Mexican Lasagna (Paleo/Primal)

April 26, 2014 wpengine
If you like the flavors in Mexican food, I’m pretty sure you will love this. I think I love it even more than my original lasagna recipe. Just like the other lasagna, I used paleo tortillas in place of noodles or corn tortillas. There are several steps here so this is definitely not a quick
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A week (or 3) in review – what we ate

April 6, 2014 wpengine
I hear frequently that people hate meal planning and trying to find good paleo recipes to make. So I thought doing a weekly (this one turned into 3 weeks) round up of the recipes I cooked and how I liked them might be helpful. About half of what I cook comes from recipes and the
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Paleo Avgolemono (Greek Chicken Lemon Soup)

February 20, 2014 wpengine
Paleo Avgolemono (Greek Chicken Lemon Soup) This is one of my favorite things to order when I eat at Nabeels or one of the many other Greek restaurants in Birmingham. Pronouncing it is another story. It’s one of those dishes that you just point to on the menu to avoid sounding like an idiot. I
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Grain Free Primal Lasagna

February 2, 2014 wpengine
So a few weeks ago everyone was talking about how good these tortillas were from Stupid Easy Paleo. I sort of ignored all the talk because I’ve tried other paleo tortillas in the past and they were such a pain – didn’t hold together well, broke apart if you didn’t flip them just perfectly, stuck
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21 Easy, Affordable Meals that are 21DSD Approved

January 11, 2014 wpengine
Planning is key to making it through a detox like this. You can’t rely on convenience foods or a drive through. You need to have a weekly meal plan and a fridge stocked with lots of options. Being that we are all short on time and on a budget, I scoured my favorite recipes and
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Turkey Sloppy Joes

January 11, 2014 wpengine
Ingredients: 2 TBSP coconut oil or butter 4 carrots, coarsely grated 1 medium onion, diced 1 garlic clove, minced salt & pepper 4 TBSP tomato paste 1 lb ground turkey (dark meat) 28 ounces crushed tomatoes (I like POMI brand as they have no additives and no BPA) 1 TBSP apple cider vinegar 1 tsp
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Thai Red Curry

January 11, 2014 wpengine
I love Thai food and I’m down for any meal that contains less than 10 ingredients and is cooked in one pot. I can’t take a lot of credit for this recipe though. It’s mostly inspired by the recipe on the back of the curry paste jar, with a few modifications that I’ve made over
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Homemade Taco Seasoning & Taco Soup

January 8, 2014 wpengine
Before we get to the soup, I’m going to give you the recipe for my homemade taco seasoning. Because….have you read the ingredients on the store bought ones? Yikes. Taco Seasoning: (I usually like to double this so I don’t have to make it as frequently, but it just depends on how often you will
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Nutrition Challenge Winner

September 18, 2013 wpengine
I know I’ve said it many times, but I am so so happy with all the 21DSD results! Everyone lost weight and inches and saw many other benefits as well. I hope you all are transitioning to a nutrition plan that can work for you long term. It was REALLY difficult to pick a winner
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My 21DSD experience and why you should make a plan for your post-detox life.

September 4, 2013 wpengine
I have never shared my personal experience during any other nutrition challenge we’ve done. There’s a reason I’m sharing this time. Hopefully it doesn’t bore you to death and you will see why I’m sharing at the end. Kyle and I have eaten paleo for almost 4 years now. I would estimate we are about
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Paleo Meatballs

October 26, 2012 wpengine
  Paleo Meatballs & Marinara These may take a little longer to make than some meals, but they are great reheated and they freeze well. So make a large batch when you have some time and they will be ready to go when you’re in a hurry. It’s worth noting that marinara sauce is a
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Veggie you should try – Baby Bok Choy

October 23, 2012 wpengine
source Baby bok choy (aka Chinese cabbage) is my new favorite vegetable. I’ve never really thought regular bok choy was anything special, but last month I bought a few heads of the baby variety and now I don’t leave Whole Foods without it. It’s super versatile – it can be cooked in so many ways
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Paleo Cookies

April 18, 2012 wpengine
These are so good, really easy and you can make several variations. The only problem is that they are too good and a whole batch can easily disappear in minutes. I hope you have more self control than I do. Original Paleo Cookie: 1-1/4 cups blanched almond flour (it has to be the blanched flour.
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paleo pancakes – the most delicious version yet

April 13, 2012 wpengine
I’ve probably made hundreds of batches of paleo pancakes over the last couple of years. Of all the versions I’ve created these are definitely my favorite. They are a little thinner and crispier than a traditional pancake, but they have a delicious buttery flavor (from the coconut oil) and I don’t taste the nut flour
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A few tasty links

March 20, 2012 wpengine
Sorry that it’s been so long since I’ve updated this blog. Life has been a crazy roller coaster since November and the paleo blog took a backseat to everything else. I have been cooking lots of tasty meals and I’m always thinking “this would be great to share on the blog” but I just never
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Paleo Meal Planning

March 8, 2012 wpengine
As we get ready for the paleo challenge I thought it might helpful to give you guys some tips for successful paleo eating. My biggest tip for anyone is planning. Committing to eat paleo means popping a Lean Cuisine or Hot Pocket in the microwave is no longer an option when you come home from
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Paleo Cabbage Soup

March 8, 2012 wpengine
*This make a lot of soup so if you are making it just for 1, you might want to half the recipe or be prepared to put some in the freezer for later* You will need: 3 tablespoons olive oil 1 onion, chopped 2 cloves garlic, chopped 8 cups chicken stock (or 6 cups chicken
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Beef & Chorizo Paleo Chili

December 1, 2011 wpengine
I don’t have a picture, but here’s the recipe, before I forget what I did.   1 lb of beef, cubed (I used grass fed stew meat. This recipe is perfect for stew meat, chuck roast or any cheaper cut because it gets really tender when you simmer it for so long) You can also
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Pumpkin Spice Latte – Paleo Style

October 7, 2011 wpengine
*sorry there’s no pic. It didn’t transfer when we moved the blog from typepad to wordpress* So it’s that time of year. I never go to Starbucks any other time, but for some reason the PS Latte calls my name. I love the pumpkin flavor, but it’s way too sweet and I’m sure it’s filled
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Coconut Cilantro Chicken

August 22, 2011 wpengine
This is one of the best chicken dishes I've ever had. It has so much flavor and the sauce is delicious!   Ingredients: 14 oz coconut milk 1/4 cup tamari or coconut aminos 1/2 bunch fresh cilantro 2 tsp minced garlic 2 jalapeno peppers (remove seeds if you like less heat) 2 Tbsp grated fresh ginger
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The quickest chocolate cake you’ll ever make (paleo style)

August 18, 2011 wpengine
I never thought I would eat a dessert made in a microwave. I've seen them, but they just never appeal to me. But when I came across this recipe I knew it would be super easy to convert to paleo and I was too intrigued not to try. So I did. and yum. I'm glad
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Stuffed Acorn Squash

July 26, 2011 wpengine
I liked stuffed peppers. Kyle does not. So I came up with the idea of a stuffed squash in hopes that he would like them better than the peppers. He did and I actually liked them better too. After eating these I don’t know if I will ever go back to stuffing peppers. The combination
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For all you raw-chicken-phobes

July 8, 2011 wpengine
Until I started teaching cooking class, I never realized how many people out there have a phobia of touching raw chicken. So I thought I would share a little trick for making chicken or turkey burgers without ever touching the meat! You will need: Wax Paper and a large cookie or ice cream scoop (make sure
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Paleo Berry Shortcake with Vanilla Bean Ice Cream

June 26, 2011 wpengine
  Back in the good ol' days, before I knew what paleo was and I could devour gluten and dairy without any guilt, I did a lot of baking. I made a homemade dessert at least once a week. In the summer, one of my favorite, quick homemade desserts was berry shortcake. I would bake easy drop
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Paleo Biscuits & Gravy

June 24, 2011 wpengine
    I should tell you before you get all excited….these are not your grandmother's buttermilk biscuits. I know. Believe me, I wish they were. But really, when you are making biscuits out of coconut flour and almond meal can you expect them to be as good as grandma's? They are definitely drier and they don't really
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Tomatillo Salsa

June 21, 2011 wpengine
 To keep paleo meals interesting, you have to make them flavorful. In conventional cooking, people add flavor through a lot of sugar, cheese, cream, etc. When you eliminate those foods, it's important to find other ways to add flavor. I love creating salsas and sauces that are paleo-friendly. Tomato salsa is delicious, but it's fun to change
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3 Ingredient Paleo Chocolate Ice Cream

June 6, 2011 wpengine
Easy and tasty, but first a disclaimer. Don’t go overboard just because this is “paleo.” As with all desserts, paleo desserts should be eaten in moderation and avoided if you are trying to lose weight. 2 14 oz cans coconut milk (regular, not light) 2/3 cups unsweetened cocoa powder (I love Penzy’s High Fat Cocoa
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paleo tips & nutrition articles

May 27, 2011 wpengine
A few paleo tips Benefits of coconut oil Calcium – myths and lies Nutrition Secrets from cavemen Tips for an easier paleo transition Tips for the raw-chicken-phobes
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desserts

May 27, 2011 wpengine
  berry shortcake with vanilla bean ice cream  coconut milk ice cream (several variations) lemon bars quickest chocolate cake ever  
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side dishes

May 27, 2011 wpengine
  cauliflower mashed potatoes flax seed chips with guacamole and pico de gallo greek vinegrette dressing roasted tomato & garlic soup sauteed spinach with caramelized onions sweet potato & beet chips Tomatillo Salsa
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main dishes

May 27, 2011 wpengine
  Cabbage Soup Chicken Tortilla Soup Chili with Beef & Chorizo Coconut Cilantro Chicken Eggplant Lasagna  Meatloaf Shepherds Pie Speghetti Squash with Meat Marinana Spicy Mediterranean Chicken Burgers Stuffed Acorn Squash  
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breakfast

May 27, 2011 wpengine
  biscuits and gravy (a paleo soul food breakfast) chocolate banana paleo pancakes Lemon – Blueberry Paleo Pancakes  
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Paleo Shepherd’s Pie

May 25, 2011 wpengine
Comfort Food, Paleo Style. Ingredients: 1 head of cauliflower 2 Tbsp Extra Virgin Olive Oil/ Buttter/ Coconut Oil 4 carrots, peeled and diced 1 to 1-1/2 zucchini, peeled and diced 5 oz. mushrooms, diced 1 large onion, diced 2 garlic cloves, minced 2 lbs lean ground beef (you could use ground turkey too) 2 –
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Eggplant Lasagna

May 17, 2011 wpengine
  This may be the best paleo meal I've ever made. I love italian food so I don't know why I didn't think of it sooner. Kyle was tempted to eat the entire pan. (I didn't let him). Ingredients: 2 large eggplant 1 onion, diced 4 oz mushrooms, diced 1 zucchini, diced 1 lb ground
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Lemon Berry Paleo Pancakes

May 16, 2011 wpengine
We’ve been eating paleo pancakes pretty much everyday in this house since about October. I was getting a little tired of the chocolate-banana recipe and wanting to try something with some summer flavors! So I decided lemon blueberry would be delicious. But I didn’t have any blueberries so I used a bag of frozen mixed
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A Few Paleo Tips

May 15, 2011 wpengine
Paleo can be overwhelming at first. For most people, it is very different from any diet they have ever tried and any way they have ever eaten. They are often trying to find foods in the store that they have never bought and never cooked before. Often while I am preparing food, I think of little
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Spicy Mediterranean Chicken Patties – Paleo

May 12, 2011 wpengine
Ingredients: 1 pound ground dark-meat chicken 1 large egg 1/2 a zucchini, finely minced (this is acting as a binder in place of breadcrumbs so the finer you chop, the better) 1/4 cup finely chopped onion 1/4 cup chopped parsley (if you don’t have fresh parsley sprinkle in a little dried italian seasoning or any
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Paleo Cabbage Soup

April 18, 2011 wpengine
Don't be turned off by the name, I promise it's tasty!   *This make a lot of soup so if you are making it just for 1, you might want to half the recipe or be prepared to put some in the freezer for later* You will need: 3 tablespoons olive oil 1 onion, chopped 2
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Recipes from CFR’s First Cooking Class

March 30, 2011 wpengine
The March cooking class was so much fun! I am so mad at myself for forgetting to take pictures! But here are the recipes if you would like to try them! Spaghetti Squash with Meat Marinara 1 medium size spaghetti squash EVOO (I thought everyone knew what this abbreviation meant,  but I found out at the
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Paleo Meatloaf

March 8, 2011 wpengine
I like this recipe because it’s easy to make with whatever ingredients you like. You can use a number of different veggie and meat combinations. Get creative! For the meatloaf: 1 medium onion, diced (the smaller the dice the better) 8 oz mushrooms, diced (the smaller the dice the better) 2 lbs ground meat (you
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Paleo Lemon Bars

February 9, 2011 wpengine
This might be the best paleo dessert I've ever had. Well….it might be a tie between these and Paleo Strawberry Pie. Both are AMAZING! I found this recipe several months ago on a completely non-paleo blog. I was super excited when I read the ingredients and realized it was paleo friendly because lemon bars are one
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Paleo Chicken Tortilla Soup

January 27, 2011 wpengine
Well sort of… It’s paleo chicken tortilla soup, hold the tortillas. “Paleo chicken soup” sounded sort of bland and boring so I left tortilla in the title. It’s still got all the good mexican flavors of cumin and chili powder that a chicken tortilla soup should have but without those non-paleo tortillas. Ingredients 2 whole
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Calcium – Myths and Lies

January 3, 2011 wpengine
Really interesting article from Dr. Mercola this morning. one of the first questions I get (usually from women) when I tell them about paleo is "how do you get enough calcium if you can't eat dairy?" I know that we have been told our whole lives that we need to drink milk to make our
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The Benefits of Coconut Oil

December 14, 2010 wpengine
I strongly believe that the paleo diet is a beneficial lifestyle for almost everyone. But there are a few details that Loraine Cordain and I disagree on. One of those is coconut oil. It's on his "bad list" as far as fats go because he feels the ratio of Omega 6 to Omega 3 is too high.
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Roasted Tomato & Garlic Soup

December 10, 2010 wpengine
This soup is really delicious and perfect for this cold weather! It definitely has a fair amount of garlic, which is what makes it so delicious. But if you aren't a garlic fan you might want to use less or avoid this recipe all together.         Roasted Tomato & Garlic Soup: 2
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Beet & Sweet Potato Chips

December 9, 2010 wpengine
  I bought a bag of these at Publix the other day and they were so good so I thought I would try making my own! It was easy and they are delicious. I will caution you that it is tempting to eat the whole batch in one sitting so don't make these if you have no
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Chocolate-Banana Paleo Pancakes

December 5, 2010 wpengine
Breakfast was probably the hardest meal for me the first time I tried paleo. I'm not a big fan of meat first thing in the morning and I have to be in a certain mood for eggs. I forced myself to eat eggs most mornings anyway, but I got tired of them pretty quickly. These
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Tailgate – Paleo Style

December 5, 2010 wpengine
Football season and tailgating usually go right along with chicken wings, pizza, beer, chips and many more non-paleo items. But it doesn't have to! Don't let football season be your excuse for losing sight of your nutrition goals. You can enjoy delicious tailgate food that is paleo-friendly. Last night we celebrated the SEC Championship with a feast
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Nutrition Secrets from Cavemen

December 3, 2010 wpengine
From Mercola.com…. Scientists have begun exploring what can be learned from the diet of cavemen who lived ago, based on vegetables, fruit, nuts, roots and meat. Cereals, potatoes, bread and milk were not featured at all. It was only with the dawn of agriculture (around 10,000 years ago) that our diets evolved to include what we think
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Tips for an easier transition

November 27, 2010 wpengine
It is important that you keep it simple when transitioning into the paleo lifestyle.  I often see people make a big mistake early on that often leads to an excuse for failure.  The big mistake is as follows,attempting to make all the things you normally eat paleo.  This is both costly and counter productive.  Lets
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Why am I reading this?

November 26, 2010 wpengine
You may be asking yourself that question at this second.  The answer is simple, you want to learn more about your health and fitness.  This blog will keep you up to date on the latest information regarding those topics.  We encourage you to read the articles posted here and expand your point of view.  I challenge you to
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