Sloppy Joes

Here is a spicy cocoa version of an old favorite. Since we will not be serving this over the traditional hamburger bun, you have several options. I like to make a bed of romaine lettuce and tomato slices, but there are many possibilities: eggplant, squash, nut patties, you name it.

Time: 30 minutes

1 ½ lbs ground turkey or beef (preferably grass-fed)
1 cup chopped onion
1 cup tomato puree
2 Tbsp cocoa powder
1 Tbsp chili powder
½ tsp yellow mustard powder
1 ½ tsp ground black pepper

Cook meat and onion in a large skillet on medium heat for 10 to 15 minutes, until the meat is browned. Stir in the remaining ingredients and heat for another 10 to 15 minutes. Serve over vegetables of your choice. Makes 4 servings.

Zone Blocks (per serving): 4 blocks protein, < 1 block carb, approx. 8 blocks fat (depending on meat used)





Smoked Paprika Chicken and Squash

Smoked or sweet Spanish paprika can be used to add a delicious flavor to a wide variety of dishes. Depending on where you live, it can be hard to find. Look in stores with a large selection of spices or in an ethnic market. It is usually imported, and it will come in a small metal tin rather than the typical spice jar. Here is just one of many recipes that I like to use it with.

Time: 10 min prep time, 30 min cook time

1 ½ lbs boneless, skinless chicken breast
1 winter squash (acorn, etc.)
1 Tbsp olive oil
1 Tbsp lemon juice
1 Tbsp applesauce or natural honey
2 cloves garlic, minced
1 tsp smoked paprika

Place chicken in an oven baking dish, then cut two ½-inch deep slices in each breast. Cut the squash into bite-sized pieces, and add to the dish. In a small bowl, combine the remaining ingredients and mix well. Pour over the chicken. Add ¼ cup of water to the dish, then bake at 350 F for around 30 minutes.

Zone Blocks: 1 oz. chicken = 1 protein block; 1/2 cup squash = 1 carb block



Eggplant Coronets

A simple, tasty snack. I like to use these as snacks when I'm riding or hiking. Bring a napkin: they can be a bit messy!

Time: 10 min prep, 20 min cooking

2/3 cup ground sunflower seeds or cashews
¼ cup tahini
1 small eggplant
1 medium tomato
Coconut butter

Grind the seeds or nuts in a coffee grinder or food processor, then mix with the tahini in a small bowl until a paste forms. Cut the eggplant into ½-inch round slices, then spread about 2 Tbsp of the tahini mixture over it. Top with a slice of tomato. Oil a baking sheet with a bit of coconut butter, then bake the coronets for 20 minutes
at 350 F.

Zone Blocks: 1 block carb, approx. 10 blocks fat





Shepard’s Pie with Pumpkin
Nikki Young

1lb ground beef
1 tbsp olive oil
1 onion, finely chopped
3 garlic cloves finely chopped
3 cups finely chopped cabbage
2/3 cup green peas
14 oz diced tomato
2½ cups diced pumpkin
Sage
Mixed Italian herbs
Thyme
Basil
Cumin ground (small amount)
Cinnamon (small amount)
Salt and Pepper

Fry the onion and garlic in a pan with the olive oil until browned. Remove from the pan and cook the meat, stirring so there are no big lumps. When the meat is cooked, return the onion and garlic to the pan along with herbs (to taste). Add the diced tomatoes and chopped cabbage and leave to simmer for 30-45 minutes, adding the peas at the end to heat through.

While the mince is simmering, boil the pumpkin in a separate pan until soft and cooked. When soft, remove water from pan and begin to mash the pumpkin, adding some water slowly so it doesn’t become too dry. Add salt and pepper to taste.

When mince meat has finished simmering, separate the mixture into 3 oven proof dishes, spreading the mashed pumpkin evenly over the top of each. Place the dishes into a pre-heated oven at 180 degrees Celsius (350 Fahrenheit) until pumpkin has slightly browned on top.

Zone Blocks per Serving: 5 blocks protein; 2 blocks carb; 8.5 blocks fat





Prawn Omelette
Nikki Young

4 large eggs
9 oz peeled prawns
1 cup finely shredded cabbage
1 small onion, finely sliced
1cup bean sprouts
½ cup finely chopped spring onions
2 tbsp water
1 carrot, grated
Salt and pepper

Combine all the ingredients except the olive oil. Line an oven proof dish with baking paper and poor in the omelette mixture. Place in the oven until mixture has set and is cooked. Makes 4 servings.

Zone Blocks per Serving: 3 blocks protein; 1 block carb; 1 block fat





Quick Meal - Pumpkin and Bacon
Nikki Young

2 cups diced pumpkin
3oz diced bacon
1 small-medium sized onion, finely chopped
½ tbs olive oil
cashews (optional)

Boil diced pumpkin until soft, remove water and place to the side.

In a frying pan, heat up olive oil and fry the bacon, just before the bacon has completely cooked, add the onion to the frying pan and continue cooking until both the bacon and onion have cooked through.

Stir the pumpkin into the bacon and onion mix. Serve with cashews.

(This meal also works well with boiled cabbage instead of pumpkin)

Zone Blocks per Serving: Pumpkin – 2 blocks carb
Onion – 1 block carb
Bacon – 3 blocks protein, 4.5 blocks fat
Olive oil – 5 blocks fat
Cashews – 3 = 1 block fat






Thai Cabbage with White Fish
Nikki Young

1lb cabbage, coarsely shredded
1 onions, chopped
2 garlic cloves
2 fresh chillies, seeded and chopped
3 curry leaves
1 tablespoons olive oil
2 strips lemon rind
1½ cups coconut milk
1 tsp salt
1 tbsp dried tamarind pulp
3 3 oz pieces of white fish

Put chopped onions, garlic and chillies into the container or an electric blender and blend to a puree.

In a pan, fry the curry leaves in the olive oil for 1 minute. Turn in the blended mixture and fry, stirring until the mixture turns a darker color, stirring constantly so mixture doesn’t stick to the base of the pan. Add lemon rind, coconut milk and salt. Stir well while bringing to simmer.

Add the cabbage and fish and simmer uncovered for a few minutes until fish is cooked and cabbage is cooked but still crisp. Stir in the tamarind and serve. Makes 3 servings.

Zone Blocks per Serving: 3 blocks protein; 1 block carb; 1 block fat