I'm featuring a few of my very quick and easy recipes this month. We have been between homes this month, staying with friends while we wait for our new home to close. Therefore, my cooking has been primarily simple standbys. However, these types of simple recipes can be the most useful in a busy life. These are super basic and we will take advantage of some time saving options. I will also give some suggestions for adding more flavor if you want to take it beyond the very basic. Enjoy the simplicity!

Spinach and Beef Curry

Time: 6 minutes

• 1 lb ground beef (grassfed if possible)
• 10 oz bag of spinach leaves
• 7 oz coconut milk (1/2 can)
• 1 tsp coconut oil
• 1/2 tsp curry powder
• 1/2 tsp turmeric
• 1/2 tsp garlic powder

Heat the oil in a deep skillet or pan over medium heat. Add the meat, browning for around 3 minutes. Toss in the spices as you brown the meat. Add the spinach, continuing to mix until the spinach wilts, about 2 minutes. Add the coconut milk, stir well. Remove from heat and serve.

Options:
1) Add or reduce the quantity of coconut milk used to meet your fat requirements.
2) Almost any other meat could be used.
3) Add fresh minced garlic. Sauté it for 1 minute before adding the meat.
4) Add other vegetables. This may require a slightly longer cooking time.

Zone info: 2 large servings at 1 block carb, 8 blocks protein, 27 blocks fat (8g carb, 56g protein, 53g fat)


Steamed Chicken and Broccoli

You'll need a steamer for this one. Prep time is only a couple of minutes. Quick, easy, and nutritious.

Time: 15 minutes

• 1 lb chicken breast, diced
• 1lb broccoli chopped florets
• olive oil
• optional spices

Add some water to the pot, then add the chicken and broccoli to the steamer basket. Steam for around 10 minutes. Remove and serve, adding sea salt, pepper, and any other favorite spices. Drizzle with olive oil to meet your fat block needs.

Pine nuts, thyme, salt, pepper, and olive oil make a good alternate combination.

Zone info (before adding olive oil): 3 servings at .6 block carb, 5.3 blocks protein (6g net carbs, 37g protein) Olive oil will add 14g fat per tablespoon. Pine nuts are about 5g fat per tablespoon.




Quick Ceviche

Time: 3 minutes

• 1 can tuna (chunk light preferably)
• 1/2 cup marinara sauce (no added sugar)
• 1 Tbsp olive oil (adjust to your needs)
• 1/4 tsp dried basil
• sea salt and pepper to taste

Mix all ingredients in a bowl.

Zone info: (as written w/1 Tbsp olive oil) 1 serving at 1block carb, 4.2 blocks protein, 10 blocks fat (9g carb, 30g protein, 16g fat)


Chorizo Stuffed Peppers

Prep time: 5 minutes
Cook time: 45 minutes

• 4 green or red bell peppers
• 1 lb chicken chorizo sausage, bulk
• 1 cup onion, chopped
• 1 tsp thyme
• salt and pepper to taste

Preheat the oven to 375 degrees. Cut the top off of each pepper; discard the tops and seeds. Chop the onion and add it to a bowl. Add the chorizo, plus spices. Mix well. Stuff the meat mixture into each pepper. Place the peppers upright into a baking pan. Bake for 45 minutes, or until the peppers have softened.

Zone info: 4 servings at <1 block carb, 4 block protein (6g carb, 28g prot, 4g fat)




Postworkout Pumpkin

If you are taking in carbs post workout, here is a simple way to do it without having to cook or make a shake. Avoid cans usually labeled as "Pumpkin Pie Mix", as these have lots of added sugar or corn syrup. The ingredients should simply be "Pumpkin".

Time: 2 minutes

• can of pumpkin, butternut squash, or sweet potato puree
• Leftover lean meat such as chicken breast, or in a pinch - canned chicken
• cinnamon to taste

Dice the meat if needed, mix in a bowl with the desired quantity of pumpkin. Mix in the cinnamon or other spices. Eat and recover.

Notes: You'll need to check your can to determine the carb content. Depending on the quantity of carbohydrate desired, you can choose between pumpkin (about 25g net carbs/can), butternut squash (about 40g net carbs/can), or sweet potato (about 105g net carbs/can). Cooked chicken = about 7g carbs per ounce (or 1 block). Build your meal as needed.


Iraqi Spinach Omelet

Time: 15 minutes

• 6 eggs
• 1/2 cup chopped onion
• 10 oz spinach leaves
• 1/2 tsp curry powder
• 1/4 tsp chili powder
• 1/4 tsp cardamon
• 2 tsp coconut oil
• sea salt and fresh ground pepper to taste

Chop the onion. Sauté in coconut oil over medium heat along with the spices. Stir often, cooking for around 5 minutes, or until the onion has become translucent. Add the spinach, cooking and stirring until it has wilted.

Meanwhile, beat the eggs in a bowl. Once the spinach has wilted, pour the egg mixture over it. Cook until the eggs are almost set, then flip and cook the opposite side for 30 seconds. Cut into wedges and serve.

Zone info: 2 servings at .3 block carb, 3 blocks protein, 11 blocks fat (2g carb, 21g prot, 16g fat)