Fish is delish...Baked Wild Alaskan Cod with Sauteed Spinach

I never met a fish I didn't like. I love fish! It's easy to season and cooks fast which means when you get home from work you can have a great healthy Paleo-friendly meal on the table in no time. Pair any fish dish with a vegetable side like sauteed spinach and you'll be so impressed with your abilities you'll start experimenting with different varieties of fish like me!

Tonight it's Baked Wild Alaskan Cod with Sauteed Spinach. I've never made cod before but picked some up at Trader Joe's the last time we were there so here goes....

What you need:
2 portions of Wild Alaskan Cod fillets (about 1-1.25 lbs)
Olive Oil
Scallions (sliced)
Salt/Pepper
Garlic Powder
Dill
Parsley
Butter
1 bag (or fresh bunched) Spinach
2 cloves of Garlic (chopped)

How to make:

Preheat oven to 375 degrees. Sprinkle a glass baking dish with olive oil and place the cod fillets on top (so they don't stick). Season fillets with garlic powder, salt, pepper, dill and parsley. Sprinkle the top of the cod with olive oil (again) and top with sliced scallions and a small cut of butter (you don't need to add the butter but I like the flavor). Place into the oven and bake for 30-35 minutes, until the cod flakes when pierced with a knife. 

While the cod is cooking saute fresh spinach in a pan with garlic and olive oil. 

Plate your dishes with sauteed spinach, delicious cod fillets and serve with a side salad or any other vegetable sides. ENJOY!

Carb Count:
1 bag of spinach = 9 carbs


Post meal analysis: Delish! The cod was light and flavorful. Very good, I would definitely make this again! 

Rainy Saturday Evening = Sauteed Chicken Breasts with Vegetable Ragu & Salad

The rain held off long enough yesterday to get in a morning 5K at Liberty State Park for Earth Day. This race is always a treat with the beautiful surrounding scenery of downtown Manhattan, Ellis Island and Lady Liberty herself. Great way to spend a morning!

The rest of the day however was a wash, literally. It rained heavily and because of that the evening was spent cooking up a delicious dinner....Sauteed Chicken Breasts with Vegetable Ragu.

Traditional Italian Ragu is a meat-based sauce served with pasta, however, since I'm serving it with chicken breasts, I'm making the Ragu with vegetables instead. And, since pasta isn't allowed in my house these days, we're going to make this dish hearty enough to stand on it's own with a side of salad.

What you need:
Chicken Breasts (organic or not)
Fresh Garlic (3 cloves finely chopped)
1/2 a Sweet Onion (diced)
Baby Bella Mushrooms (or any type of mushroom, cleaned with a dry paper towel and sliced)
Asparagus (chopped, but still in large pieces)
1/2 28 oz. can Crushed Tomatoes
Capers (if you like them)
Olive Oil
Romaine Lettuce or Mixed Greens
Your choice of vegetables to add to the salad (tonight I'm adding Red Bell Peppers and Radishes)
Grated Parmesan Cheese (if you're eating cheese)

How to make:
Carefully using a boning knife cut the chicken breasts through the middle lengthwise making them thinner and allowing for a few fillets per breast. I can usually get 2-3 fillets out of each breast, but it all depends how thick they are.

In a saute pan or non stick pan brown the chicken breasts seasoning each side with a little salt and pepper.  I usually add a little Pam to the pan so the chicken doesn't stick.

In a large saute pan saute the garlic, onion, asparagus and mushrooms in olive oil, seasoning with salt and pepper, until the onions are translucent and the asparagus begins to soften (about 10-15 minutes).

Add the 1/2 can crushed tomatoes and the capers. Place the chicken breasts into the pan, submerged in the sauce, add a splash of olive oil (once or twice around the pan) and cook on a medium/low heat for about 15 minutes.

While the chicken is simmering and soaking up the flavors of the vegetable ragu, toss lettuce with chopped red bell peppers and radishes and dress with olive oil, red wine vinegar, salt and pepper.

Plate the chicken and top with vegetable ragu. Top with Parmesan cheese (if you're eating cheese) and ENJOY!

Sunday Dinner: Coconut Almond Crusted Flounder, Roasted Parsnips with Sweet Onions & Arugula Salad with Cherry Tomatoes

Yesterday we went to Costco to refill our supply of nuts (they are much cheaper to buy in bulk) but really hit the jackpot in the frozen food section where we found a mecca of wild caught fish! We stocked up and purchased Shrimp, Flounder and Ahi Tuna at bargain basement Costco prices. We'll be all set for the next month or so with delicious fish anytime we want it from the convenience of our own freezer!

Tonight's dinner features coconut almond crusted flounder and a root vegetable that I've been experimenting with recently...parsnips. Parsnips look like white overgrown carrots and much like their orange family member they have a sweetness when cooked. I'm pairing them with sweet onions and roasting as a side dish. Since I always like to feature a variety color on my plate we're also going to have a side of a fresh organic arugula salad tossed with cherry tomatoes.

What you need:
2-4 flounder fillets (fresh from the fishmonger or thawed from my Costco re-sealable bag)
Almond Meal
Coconut flakes
Coconut Oil
4 small-medium sized parsnips
1 large sweet onion (also called Vidalia)
Box of organic arugula
not pictured: (Since I make up recipes as I go along I sometimes forget what I need to take a picture of before I start cooking...I'll work on that...)
1 egg
Cherry Tomatoes
Olive Oil
Balsamic Vinegar
Salt
Pepper

To make the parsnips (which you'll want to put in the oven first):
Preheat your oven to 425 degrees. Wash and dry the parsnips then cut into 3 pieces lengthwise and then again in half and quarters for the larger section. Cut your onion into chunks and place everything into an oven safe glass dish. Toss with olive oil, salt and fresh ground pepper. Cook in the oven for 30-35 minutes tossing every so often.

To make the flounder:
In two separate dishes prepare 1 beaten egg and a mixture of almond meal and coconut flakes. If you think you don't have enough egg you can add a splash of coconut milk. Gently coat the flounder with the egg mixture and then transfer to the almond meal mixture making sure to coat the entire fillet. Fry in a non-stick pan on a medium heat with coconut oil making sure not flip the fillet until it is thoroughly cooked on one side.

To make the salad:
In a salad bowl toss arugula with diced tomatoes (I'm using cherry tomatoes tonight) and toss with olive oil, balsamic vinegar, salt and pepper to taste.

Plate your dishes with flounder fillets, roasted parsnips and tossed arugula.

Enjoy!

Carb Count:
Parsnips: 2 cups 54g
Almond Meal: 1/4 cup 5g
Cherry Tomatoes: 10 count 7g


Post meal analysis: The fish was very good, great coconut and almond flavor. The parsnips were a bit tart. Next time around I would add some balsamic vinegar to the parsnips and onions before roasting. This will help bring out the sweet flavor of the parsnips and the sweet onions. 

Jersey Cavegirl enjoys a good Italian style steak

Just because I'm eating Paleo doesn't mean that I have to give up my favorite Italian family recipes....I just have to modify a bit. This evening it's Steak Pizzaiola for dinner. (This is my mom's recipe, the best cook in the world and the woman who taught me everything I know about cooking fine delicious meals!!!) You can find this delectable dish on most Italian menus that focus on home style cooking and it's a beloved family favorite of mine because it's full of delicious flavor and ridiculously easy!

You only need a few ingredients to make this great hearty meal and while it traditionally calls for a side of long fusilli pasta, since I'm a cavegirl now, I'm going to substitute the pasta with spaghetti squash. To all my Italian friends out there...I will NEVER claim that spaghetti squash is a substitute for the REAL stuff but when you're limiting your carb intake and trying to get into the best shape of your life you need to make some choices, so, unfortunately for my true Italian taste buds, it's spaghetti squash tonight buddies.

What you need:
1 Top Round London Broil Steak (for 2 people I buy a ~2lb steak. We usually have left overs for at least one lunch for both of us. If you're cooking for more, go as large as you like just adjust the pan size and other ingredients accordingly)
1 28oz. Can Crushed Tomatoes (with or without basil, your choice)
3 Cloves of Garlic (chopped)
Oregano
Olive Oil
Spaghetti Squash

How to make:
Place the steak in a saute pan and use a fork to poke holes in the top of the steak. Cover with the crushed tomatoes and chopped garlic. Sprinkle liberally with oregano (more than you think) and top with a splash of olive oil. Cover and bring the tomato sauce to a boil (not rolling boil just about 10 minutes). Once it's at a boil lower the heat to low and simmer cook for 1 hour.

When the steak simmering for about 45 minutes, take the spaghetti squash and poke holes all around it with a fork. Place it on a microwave safe plate and cook on high in the microwave for 5-6 minutes. When time is up, take the squash out and place on a cutting board. Cut lengthwise (be careful not to put your head above the squash because when the steam is released you could get burned) and scoop out the seeds in the middle. Place back into the microwave and cook on high for another 3-4 minutes. Using a fork scape out the squash (it will become string-like, like spaghetti) and scoop into a bowl. (If it's not easy to string out, then it needs to cook more.)

When the steak is done, take it out of the pan and onto a plate. Cut into slices and reserve the tomato sauce in the pan for serving.

Plate your dishes with slices of Steak Pizzaiola a scoop of spaghetti squash and top with tomato sauce from the pan. Sprinkle with Parmesan cheese (if you're still eating cheese or want to "cheat" a bit) and Enjoy.

Mangia!

Carb count - 
Tomato Sauce (the entire pan): 52g 
Spaghetti Squash: 5g per 1/2 cup

Keeping cavegirl on the road

As I've been talking about my new approach to food with friends, family and co-workers I get a lot of responses but one I've been getting lately goes something like this, "Wow, that's amazing, but don't you find it hard to eat healthy when you're traveling for work?" Well, yesterday was the true test and now I can confirm the answer to that question is, "no, it's not hard to keep cavegirl, you just have to make the right choices!"

So yesterday I had to travel from NYC to Baltimore for the day and despite my skepticism that I was going to have to write it off as a "cheat day" because of the lack of good food choices on the road, I was pleasantly surprised to find that I could indeed keep cavegirl on the go!

Breakfast - Knowing that I was catching a 10am train and the choices at Penn Station are less than to be desired and Zaro's Bread Basket certainly isn't legal on the Paleo Diet, I brought a Fage Yogurt and a banana with me. Got a Dunkin Donuts coffee (with half and half) on the way to the train and BAM, there's a perfectly healthy breakfast. Ok, so it's not entirely Paleo because of the yogurt but I'm a woman and I need all the extra calcium I can get to keep my bones strong!

Lunch - Now here's where it gets difficult and interesting. Our train got into Baltimore a little late and we had to go right from the train station to the meeting so there was no stopping to grab lunch on the way. Knowing that this wasn't going to work for me and I would definitely be chewing my arm on in a matter of hours, I stopped at the Newsstand in the train station to pick up a "snack" that would hold me over until the 1-3pm meeting was done.

Now, in my old ways I probably would have picked up a "bar" of some sort thinking that they were nutritious and doing my body justice. I also probably would have bought a bag of pretzels to go along with the bar thinking that the carbs would fill me up and hold me over. Well, Jersey Cavegirl looked right at the beef jerky and was thankful that it was hanging next to the nuts! That's right, BEEF JERKY and NUTS! Don't get me wrong, this particular beef jerky wasn't the best because it did have quite a high sodium content but I figured that it had to be better than the carb high and crash I would get from a sugar laden bar and a bag of pretzels. So I proceeded with the beef jerky and some lightly salted cashews (again too much sodium but what was I going to do about that, it was this or nothing) and continued on my way.

Much to my surprise my choice of snacks actually did hold me over and I wasn't about to chew my arm off in the middle of my 2 hour meeting. Must admit that my co-workers did give me a funny look when I opened the beef jerky in the cab on the way to the meeting and it did slightly smell up the car, it's jerky or nothing ladies. cavegirls need their beef!

Dinner - I have the best husband in the world who cooks dinner when I'm not able to so I arrived home to a great grilled chicken and sauteed spinach dinner. Nothing crazy but hit the spot along with a nice glass of red wine that was definitely deserved after 4+ hours riding trains during the day.

So, there you go. Paleo on the road is possible and when you're faced with the daunting decision of what to get when you need a snack to hold you over, so don't be a jerky and go for the beef jerky!

For some "legal" beef jerky check out Whole Foods or your local butcher. You may be able to find a great tasting jerky that isn't loaded with sodium.

Let's start with breakfast - Banana Almond Paleo Pancakes

Breakfast was never my favorite. I used to skip it all the time. I'd have my morning coffee but I'd skip breakfast and be so hungry by lunchtime that I was ready to chew my arm off. Now I've grown to love breakfast and understand that a good day DOES start with a good breakfast because it will give me the fuel to be at my best all day. No more wanting to chew my arm off!


Weekend breakfasts are my favorite. Most of the time it's over stuffed omelets with veggies (and cheese - I still eat cheese and Fage Greek Yogurt, not totally Paleo but I can't give those up yet) or hard boiled eggs, but today I experimented with some ripe bananas and Almond Meal. The result was delicious…Banana Paleo Pancakes!

What you need:

2 ripe Bananas (mashed with a fork into a puree)

1 ¾ cup Almond Meal (from Trader Joe’s)

1 tsp. Honey (100% Pure, Natural, Grade A)

2 Organic Eggs

Coconut Oil (Organic Virgin from Whole Foods)

Frozen Blueberries, Raspberries, Strawberries (from your local grocer)

In a bowl combine the mashed bananas, almond meal, 2 eggs and honey.

Meanwhile in a small sauce pan combine blueberries, raspberries and strawberries until thawed. Keep on a low heat to keep warm.

In a large frying pan use a small amount of coconut oil and fry pancakes. Let them get fully browned on one side before flipping. 

Serve pancakes topped with 1 Tbsp of warm berry sauce and enjoy! 

 

 

Welcome to Jersey Cavegirl!

Welcome to my blog. I'm 32 years old and was born and raised in the great state of New Jersey. After many years of thinking I was doing the "right thing" with health and fitness (but not really trying that hard) I just recently discovered Crossfit and the Paleo diet which have both changed my life! 

I embarked on this discovery 10 weeks ago with the help of my husband who said to me, "if you really want to get in kick ass shape then you have to step it up and set some goals. Work harder, eat better and stop complaining that you're not seeing results." Now, for a little background...I've always been active in my adult life. I never played competitive sports as a teenager but got into casual running in college and enjoyed going to the gym to take the standard "Total Body Conditioning" and "Step" classes. They were fun. I liked the music and the camaraderie of the fellow women in class. I always kept myself in good health eating whole food and never that crappy "diet" stuff, but then I turned 30 and I swear that things started to slow down. I'm 5'7" and have always been around 135-140 but most recently I was hovering somewhere in between 140-144 and really upset with myself. I knew that if I didn’t make a change soon I was headed for continuous disappointment.

In 2010 I decided to "step up" my running thinking that if I did as my husband said and "set a goal" of running a 1/2 marathon in the Spring and then a full marathon in the Fall I'd be in the kick ass shape I wanted to be in. Well, I couldn't have been more wrong and I wish I could take the last year in "workouts" back. Running long distance only proved boring, time consuming and eventually a complete waste of time as I eventually injured my quads from "overuse" only 6 weeks away from my full marathon. In my training I got up to 20 miles 6 weeks out from my race and when I tried to taper the next few runs I developed excruciating knee pain. I had no choice but to throw in the towel on that goal. I ended 2010 in Active Release Therapy twice a week (at a co pay of $25 each time, not cheap!) and gained 5 lbs due to pretty much zero physical activity while I recovered and rested and an amazing 2 week trip to Italy in September filled with good food and great wine, but albiet not so great for my waistline. :)

I began 2011 renewed and ready for a new approach to exercise...and then we discovered Crossfit and got a 2 for 1 deal of exercise AND diet! I say "we" because my husband and I embarked on this journey together. He had heard about a Crossfit gym in our town but wanted to see what it was all about. After a free beginner workout on Saturday right before the New Year he said to me, "This is what you need. Forget the running and the intense cardio, you need to be lifting weights and building muscle. That's the only thing that's going to work". After proving to myself that my current methods were just not cutting it, I relented and signed up for Fundamentals. We started our first class on January 10th and boy was it a challenge. I ended the class with one of the worst baseline workouts on record and thought to myself, I don't see how this is possible. Well, 10 weeks in I've lost 6 lbs following the Paleo Diet and just did my first REAL push up (off my knees) this past week, which I didn't think was even possible until at least 6 months in!

Over the course of the last 10 weeks I have proved to myself that with careful focus on the RIGHT diet and the RIGHT exercise, overall fitness success IS POSSIBLE! I'll never go back to long distance running or the eliptical machine again and while I do crave a delicious NY bagel loaded with cream cheese, I know the carb high and then quick let down are not worth it. 

I wanted to start a blog to chart my progress but really to focus on the food that I'm cooking and my approach to the Paleo Diet lifestyle. I like to cook so this isn't particularly difficult but I wanted to share some of the recipes I'm finding and making up as I go along. 

Enjoy! Happy eating and cooking and if you like what you read please share your comments!