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Chef Matt Edwards shares a great recipe and explains how to use parchment paper to cook tilapia! I am often looking for new protein options and this is a very easy recipe to help switch things up.
4 tilapia filets (or other mild white fish)
2 Tlbs butter (substitute olive oil to avoid dairy)
Zest of one lemon, remaining lemon thinly sliced
2 cloves garlic, peeled and thinly sliced
4 sprigs fresh dill
salt and pepper
Tear four large squares of parchment paper and place a filet of fish on each sheet. Sprinkle generously with salt and pepper, then dot with butter. Sprinkle with lemon zest and garlic, then place dill sprigs and lemon slices over fish. Fold parchment over fish and working from one side to the other seal paper tightly to form envelope. Place on sheet pan and roast at 400 degrees for 20 minutes. Serve with sauteed sliced squash or grilled vegetables.
Alternatively, place a sheet of foil on grill and place envelopes onto foil. Grill over high heat for 15 minutes, until fish just flakes apart.
One of the largest challenges for people new to the Paleo Diet is finding food options that are similar to what most of us would consider traditional snacks. While this Paleo snack is not ideal for everyday use, it is a nice treat for individuals craving more traditional and unhealthy snacks. Give this recipe a try and let me know what you think!
Paleo Granola Ingredients:
2 cups Toasted Coconut (unsweetened)
2 cups Raw Coconut (unsweetened)
1/2 cup Pumpkin Seed Kernels
1/2 cup chopped Raw Almonds
1/2 cup Sunflower Seeds
3/4 cup Honey
1/2 cup Coconut Oil
2 tsp Cinnamon
1 tsp Vanilla
1/2 cup Raisins, Dried Blueberries or Dried Cranberries
1/2 cup roasted Nuts of Choice
Preheat oven to 350 degrees. Combine coconut, pumpkin seed kernels, chopped almonds, and sunflower seed kernels in a large bowl. In a saucepan on the stove, melt together the honey, coconut oil, cinnamon, and vanilla, stirring occasionally, until combined. Pour honey mixture over the coconut mixture and stir to coat. Spread coconut mixture into baking pans (metal pans cook faster than glass.) Bake for 20 minutes, stirring every 5 minutes. After baking, add dried cranberries or raisins and roasted nuts. Enjoy granola with coconut milk or almond butter and fruit!
This recipe was modified from a recipe By: Coconutrecipes.com
The Tuna Cup is super easy to make and is a great option for lunch or a late afternoon snack. I don’t eat tuna very often, but this meal is perfect for times when you are in a hurry. The key to eating well is often just having access to the proper food. Many people struggle with time and feel that they do not have time to prepare food. Two to four servings of the Tuna Cup can be made in no time at all and stored in the refrigerator for several days!
1 5oz. can of lower sodium tuna
¼ cup Raw organic mixed nuts
1 Tbsp. Raw organic sunflower seeds
(Optional) Wisconsin Raw Milk Cheese (graded or sliced)
¼ cup Blueberries
½ Diced Pear or Apple
½ of an Avocado
Extra Virgin Olive Oil- use according to your prescribed fat intake and make sure to pour directly onto the tuna
Sea Salt- a small amount may be added for flavor if necessary
My Blueberry Walnut Oatmeal Pancakes, also known as “Mancakes”, are my favorite recipe of all time! They are a great option for breakfast and can easily be warmed up later in the day for a snack. This recipe is not technically Paleo because it does contain raw oats. However, this is a great option for you as you transition away from breads, cereals, and other harmful foods that are hindering you from getting the results that you deserve. Give this recipe a try and let me know what you think!
3 whole eggs
1/3 cup of raw oats
¼ cup Raw organic walnuts broken to small pieces
¼ cup Blueberries
2 tbsp Coconut Milk (optional)
1 tbsp Raw Honey (optional)
3 packs Stevia Leaf Extract
1 dash Cinnamon
Organic Coconut Oil- place a generous scoop in a pan
The batter needs to be thoroughly mixed and then spread evenly over the melted coconut oil into the pan. Wait for the bottom side to begin to firm and turn slightly brown. Use a cooking utensil to evenly slice four triangles to separate the pancakes. As soon as the bottom side is firm, flip all four pancakes to the other side. Cook for another 1-2 minutes and turn off stove. Let them stay in the pan for another 2-3 minutes and then serve.
Here is another idea on how to prepare several great Paleo meals in a short amount of time. As I have mentioned before, meal preparation is a huge key to success. Many people have great intentions to eat well, but life is busy and they often fail when they do not have immediate access to proper food. People who commit to two one hour meal preparation times per week are far more likely to succeed at implementing proper nutrition. Give this a try and let me know how it works for you!
Whenever I am back home in Omaha, NE I always try to catch up with my friend Chef Matt Edwards. Matt always comes up with exciting meals that taste great!
Bacon Spinach Salad (photo1)
We continue to share ideas with each other; he teaches me the art of creating amazing tastes & I give him guidelines for certain foods to avoid or include. Garlic Roasted Broccoli (photo2)
A few ingredients aren’t considered “Paleo”, but are a transition to Paleo. Substitute butter or any oil with coconut oil. Use raw organic maple syrup or raw honey instead of sugar or sweetener. Teriyaki Pork Tenderloin (photo3)
People often ask me what Kyle Korver and other professional athletes that I work with eat. I prescribe a higher fat and moderate carbohydrate Paleo Diet to all of my athletes. In my experience this is the absolute best diet to limit inflammation and fuel them for optimal physical and mental performance. As I transition some athletes away from their traditional (and incorrect) high carbohydrate and low fat diet, I will allow limited use of some wild rices and oatmeal as we eliminate bread and all other grains. As their body transitions to use fat as its primary fuel source, we eliminate grains completely. This is absolutely shocking to many people, and the athletes that I work with are even more shocked with how great they feel and perform. Here is a video to show an exact meal that I prepare for Kyle on a regular basis.
Here is another great meal that I often cook for Kyle Korver. In this meal I include an organic black rice, which is not a food that is allowed by strict Paleo standards. No matter if you are a professional athlete or someone who is just beginning on your quest for health, we can always make improvements and transitions to your diet. While I do not personally eat rice, nor recommend it to my clients, it is still a better option than many other grains. As I have mentioned before, rice and oatmeal are two “better” options than breads, cereals, and pasta. As we transition to optimal health, performance, and energy we will eliminate these grains as well and eat only foods from the Paleolithic Era. This meal tastes great and is very easy to make. Check out the video and let me know what you think!
Here is a very simple dinner that includes all strict Paleo foods. It is very easy to make and offers a simple way to give green beans a bit more flavor. If you are just transitioning to a Paleo Diet you will need to be very conscious of increasing your vegetable and fat intake substantially. As this meal may not have enough fat for some people, I would suggest increasing your portion size on the green beans to limit the likelihood of post meal cravings. Give this meal a try and let me know what you think!
Here is another meal that I often cook for Kyle Korver of the Chicago Bulls. This meal includes pasture raised bacon, eggs cooked over-easy, and organic steel cut oats with walnuts, blueberries, cinnamon, Stevia, and coconut milk. As I have mentioned before, my goal is to transition everyone towards a strict Paleo Diet. This diet does not allow grains, dairy, or legumes. If you have been eating these foods all of your life, then you may wish to implement a transition period as you slowly eliminate them and begin to add better and more nutrient dense foods. Throughout this transition, I often use exotic forms of rise and organic steel cut oats with people. It is optimal to get all of your carbohydrate intake from vegetables, fruit, and tubers such as yams and sweet potatoes.
The Breakfast Bowl is one of my favorite meals of all time! This is a strict Paleo meal that is extremely versatile. It is great meal for an athlete after a tough workout or it can be served at Sunday brunch. So many people have the misconception that Paleo eating is very limiting and does not include good foods. I promise you that almost anyone can get excited about this meal and it will satisfy their hunger. Give this meal a try and let me know what you think.