This month, I continue the ethnic food tour with a visit to India. Here are a couple of fairly simple dishes, and one that is a little more involved. Time to get acquainted with your spices!


Paleo Palak Paneer

Time - 30 minutes

This is my current favorite way to get in my spinach. It is simple to make, and is a great side dish.

Palak is Indian for spinach. This dish is a puree of spinach, onions and spices. It is then finished with Paneer cheese. I don't eat cheese, but I found that a minced hard boiled egg gives a very similar flavor in this dish. If you are on the Zone or similar type diet plan, but not sticking with Paleo food choices, you could use cottage cheese to finish this dish. It is very similar to Indian Paneer cheese.

• 9 oz spinach (one bag pre-packaged)
• 1 1/4 C water
• 2/3 C chopped onion
• 1 Tbsp minced garlic
• 1 Tbsp minced ginger
• 1 Tbsp garam masala
• 1 Tbsp olive oil
• 1/4 tsp red chili powder
• 1/3 C coconut milk
• 1 hard boiled egg

Boil the spinach with the water, 10 minutes or until soft. Meanwhile, use a food processor or blender to make a paste of the onion, garlic, and ginger. Set this paste aside.

When the spinach is done, transfer it to a blender, add the boiled egg, and puree. Return the pot that you boiled the spinach to the heat, add 1 Tbsp of olive oil, then sauté the garlic paste for around 3 minutes. Add the spinach puree back to the pot, then add the spices and coconut milk. Simmer for 5 minutes, then serve.

Zone info: 2 servings at 3/4 carb block, 1/2 protein block, 11.5 fat blocks






Chicken with Turmeric

Time: 20 minutes

A quick chicken dish with a taste of India.

• 1-2 garlic cloves
• 1 1/3 C chopped onion
• 1 inch piece of fresh ginger
• 1/4 C lemon juice
• 2 Tbsp olive oil
• 1 lb boneless chicken breast
• 1 tsp turmeric

Add garlic, 1/3 cup onion, ginger, and lemon juice to a blender. Process to a fine pulp, then set aside.

Sauté the remaining onion in a skillet with the olive oil.

Cut chicken into bite-sized pieces, then add to onion and cook, stirring until browned. Add the turmeric and garlic pulp. Cook for 5 minutes, stirring frequently.

Zone info: 4 servings at - 1/2 carb block, 4 protein blocks, 4.5 fat blocks






Chicken Korma

Time: 1 hour

It seems most of the CrossFit Portland crew loves Indian food. We are lucky, Portland is a fantastic place for the diversity of ethnic cuisine that you can find. We have a great Indian restaurant nearby that we visit periodically, and this is my version of a favorite dish there.

• 1/2 C almonds
• 1 Tbsp minced ginger
• 6 cloves garlic
• 1/3 C water
• 2 Tbsp olive oil
• 2 lbs skinless chicken thighs or breasts
• 6 whole cloves
• 3 bay leaves
• 1 1/3 C chopped onion
• 1 cinnamon stick
• 1 tsp coriander
• 1 tsp cumin
• 1 tsp cardamom
• 1/4 tsp cayenne pepper
• 1/2 C coconut milk

In a blender, puree the almonds, ginger, garlic in 1/3 cup of water. Brown the chicken in a large skillet, then set aside.

Stir in the cloves, bay leaves, onion, and cinnamon stick. Sauté for about 5 minutes. Add the almond mixture, along with the remaining spices. Cook 3 minutes, stirring often.

Return the chicken with 1/2 cup of water, cover and simmer for 30 minutes. Then, stir in the coconut milk slowly. Discard the cinnamon stick, cloves, and bay leaves. Enjoy!

Zone info: 8 servings at .25 carb blocks, 4 protein blocks, 10 fat blocks






Gefulte Paprika
Nikki Young

• 1 lb mince meat
• 1 onion, finely chopped
• 2 garlic cloves, finely shopped
• Dash of Italian herbs (Marjoram, basil, red bell peppers, rosemary, oregano, parsley)
• Dash of thyme
• 1 egg
• 2 whole paprika (bell peppers)
• 1Tbsp oil
• 26 oz tomato juice

In a mixing bowl, combine mince meat, onion, garlic, Italian herbs, thyme and egg.

Cut paprika in half and remove the seeds and white membranes. Place mince meat mixture into each half and place mince meat side down in a heated pan with oil until browned. Once mince meat has browned on top, flip over so the paprika side is down, add tomato juice and let simmer for around 20 min, or until meat has cooked through. Serves 4.

Zone Blocks per Serving: 3 blocks carb; 4 blocks protein; 8 blocks fat.



Carrot and Zucchini Bars
Nikki Young

• 2 eggs
• 1 C grated carrot
• 1 C grated zucchini (with skin)
• 1 Tsp ground ginger
• 2 Tsp honey
• 1 C almond meal
• 1/3 C chopped pecans or walnuts
• 1/3 C sultanas (raisins or currants)

Pre-heat oven to 180 degrees Celsius (fan-forced) or 350 degrees Fahrenheit.

In a large mixing bowl, whisk eggs together and then add all of the other ingredients, mixing well.

Place mixture in a baking dish, lined with baking paper and firmly pack mixture down. Place in the oven for 10-25 min, or until set.

Leave to cool, then cut into as many bar-sized pieces as you like.

Zone blocks total mixture: Approx 2 blocks protein; 8 blocks carb; 42 blocks fat.



Honey Chicken and Pumpkin Salad
Nikki Young

• 1 lb chicken breast, cut into bite size pieces
• 4 C pumpkin, diced
• 3 Tbsp honey
• 2 Tbsp sesame seed oil
• 7 spring onions, chopped
• 3 C lettuce

In an oven proof pan, mix together chicken, pumpkin, honey and sesame seed oil and place into a pre-heated 180 degrees Celsius (fan-forced) oven (350 degrees Fahrenheit), for 20-30 min or until chicken and pumpkin has cooked, add the spring onions 5-10min before removing, toss occasionally.

In a bowl place 1 cup of lettuce for each serving and place the chicken and pumpkin on top to serve. Makes 3 servings.

Zone Blocks per Serving: 3 blocks protein; 3.5 blocks carb; 10.5 blocks fat.