Squash Bowl Soup

If you miss eating hearty soup from a bread bowl, here is an idea that works well. I like this with my Squash Bisque or Chunky Pumpkin Soup from issue 9, or Spicy Pumpkin Soup from issue 21. All are also available in Cooking for Health and Performance. Alternatively, you can use any soup of your choice.

This makes a good higher carb recovery meal.

Time: 45 minutes

• 2 medium acorn squash
• soup of your choice

Look for squash with relatively flat bottoms. Cut a flat spot in the bottom of each squash so that they will stand upright. Then, with a short sharp knife, cut around the stem and remove. Dig out the seeds and ropy fibers.

Place the squash upright in a baking pan, then bake at 350 degrees for 35-40 minutes. While the squash bakes, prepare your soup. When the squash is done, serve them on a plate. Fill the squash bowl with your soup, serve them hot.

Zone info: This will depend on the soup you use, of course. Acorn squash is one carb block per 3/8 cup.




Beef & Zucchini Casserole

Prep time: 20 minutes
Baking time: 40 minutes

• 1 lb ground grassfed beef
• 2 small zucchinis, thinly sliced lengthwise
• 1/2 cup diced onion
• 2 cups sliced mushrooms
• 2 cloves minced garlic
• 1 cup chicken broth
• 3 tsp arrowroot powder
• 2 tsp almond meal
• 1 tbsp olive oil

Add the olive oil, beef, onion, mushrooms, and garlic to a large skillet. Brown the meat over medium heat.

Meanwhile, combine the broth, arrowroot, and almond meal in a small pan. Heat on medium, stirring often, until a thick gravy forms.

In a 8” baking dish, start layering the casserole by covering the bottom with zucchini strips. Spread some meat over the zuchs, then add some gravy. Start another layer of zucchini. Continue adding layers of zuchs, gravy, and meat in that order - finishing up with meat and gravy.

Finally, it’s ready to cook. Bake in the oven for 40 minutes, then serve.

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




No Nightshade Chicken Fajitas

Time: 30 minutes

• 1 1/2 lbs chicken, sliced into strips
• 2 cups chopped celery
• 1 cup sliced onion
• 1 cup baby carrots, sliced lengthwise
• 1 1/2 cup sliced mushrooms
• 1 cup chopped cabbage
• 2 tbsp olive oil
• 2 tbsp whole Mexican oregano
• 1 1/2 tsp cumin
• 2 cloves of crushed or minced garlic
• black pepper

Heat the olive oil in a large skillet over medium heat. Add the chicken, turning frequently until browned. Remove the chicken to a bowl, while keeping the juices in the skillet.

Add all of the vegetables except the garlic and turn the heat up to medium-high. Toss regularly until they begin to soften. Return the chicken to the skillet, then add the cumin and oregano. (a note on the oregano: look for a good whole Mexican oregano - I use the Mojave brand that you can find in packets in the Hispanic section in most supermarkets) Toss the fajitas, and continue to cook for 4-5 more minutes, reducing the heat. Add the garlic and fresh ground pepper at the end of the cooking process. Serve hot.

Zone info: 4 servings at 1.3 carb blocks, 6 protein blocks, 4.5 fat blocks




Balsamic & Fig Glazed Beets

This recipe makes a great Holiday side dish. We are bringing this one to our family gatherings this year.

Prep time: 10 minutes
Cooking time: 1 hour

• 7-9 beets
• 4-6 figs
• 1 1/2 cups water
• 1/3 cup Balsamic vinegar
• 2 Tbsp coconut oil

Remove the stems from the beets, then save this delicious vegetable for use in a salad or stir fry. Peel the beets, then chop them into small squares. Add the beets to a pot, along with the water, vinegar, and coconut oil. Crush the figs, then add them as well.

Bring the pot to a boil, then reduce the heat to medium. Simmer uncovered for one hour, or until the beets are tender.

Zone info: 6 servings at 2 carb blocks, 3 fat blocks




Veggie Coconut Milk Shake

I sometimes make use of coconut milk shakes to either get in a quick meal, or to take along on trips. They can be a great way to get in extra calories for those looking to gain weight. As I lean toward low carb eating thru the winter months, I drop the berries or other fruits often used in these shakes and replace them with vegetables for extra nutrients and fiber. I’ll provide a few different options for these shakes, and you can always modify the recipes to suit your tastes.

Time: 3 minutes

• 1/2 can coconut milk
• 1 small zucchini, chopped
• handful of veggie stems (optional, see notes below)
• 1 tbsp olive oil
• 1 tsp cocoa powder
• 1 scoop of egg white protein powder
• cinnamon
• water to thin

Toss all of the ingredients to the blender, then chop and blend. Add water to thin to a smooth consistency.

You can add many other things to these shakes. I’ll often add a raw egg or two, raw cauliflower, or even a bit of cooked squash. Avocados are great, too. Some might like to add fresh ground flaxseeds. Adding the veggie stems is a great idea I got from pro kiteboarder Renee Hanks. Just add a few leftover stems from cilantro, parsley, kale, or the like- stuff you’d normally throw out. If you keep them to a minimum, your shake will still taste like chocolate and not like the vegetables.

If I have some leftover meat, I’ll often nix the protein powder and up the cocoa to compensate. I eat the meat separately, then wash it down with the shake.

Experiment and add your own twist to the shake.

Zone info: (if prepared as above) 1 serving at 1 carb block, 3 protein blocks, 33 fat blocks


Pumpkin Cookies

Time: 1 hour

Here is a tasty dessert. This recipe avoids dairy, gluten, refined sugars, and other problematic ingredients typically found in cookies. Now, even though these might technically be “Paleo”, consuming these regularly or in quantity will still derail any fat loss or performance goals you might have! Remember what dessert should be: a rare treat.

• 2 cups almond meal
• 1 tsp baking soda
• 2 tsp pumpkin pie spice
• 1/2 cup coconut oil
• 1/2 cup real maple syrup
• 1/2 buckwheat honey
• 1 can pumpkin
• 1 egg
• 1 1/2 tsp vanilla extract

Preheat the oven to 350 degrees. In a large bowl, sift the almond meal, baking soda and pumpkin pie spice. If you have a sifter, use it. If not, shake the bowl side to side and front to back until the flour has become light and fluffy.

In a second bowl, combine the coconut oil, maple syrup, and honey. Beat with an electric mixer for 2 minutes. Add the pumpkin, egg, and vanilla, then mix thoroughly.

Add half of the almond meal mixture and mix for around 1 minute. Add the second half, mix one minute more.

Scoop the dough in one tablespoon mounds onto baking sheets. Bake for around 12 minutes, or until just browning at the edges. Halfway thru the baking, rotate the baking sheets from the top shelf to the bottom shelf, and switch ends front to back.

Cool the cookies on the baking sheets, then remove them carefully to a wire rack.

These will be fairly soft cookies. They will be much firmer if you refrigerate them. You may also choose to add 1 tsp of baking powder, which will make them considerably firmer.

Zone info: ~ 24 servings (one cookie) at 1 carb block, 6.5 fat blocks