This month, I'll feature a couple of basic recipes, then we'll look at some traditional Nicaraguan dishes with a Paleo twist. My wife Rochelle is part Nicaraguan, and these dishes are similar to what her grandmother would prepare. Enjoy!

Ham and Fennel Salad

Time: 7 minutes

• 6 oz diced ham (no nitrates)
• 2 bulbs fennel
• 2 Tbsp olive oil
• 2 Tbsp red wine vinegar
• 2 tsp tahini
• sea salt and pepper to taste

Add the olive oil, vinegar, tahini, salt, and pepper to a medium salad bowl, then mix well with a fork. Dice the ham. Thinly slice the fennel bulbs crosswise, then add the ham and fennel to the bowl. Chop 2-3 Tbsp of the fennel fronds, add them to the bowl. Cover and shake well. Serve at once, or refrigerate. Makes two small servings or one large.

Zone info: 2 servings at .5 carb block, 2.5 protein blocks, 6.5 fat blocks (4g carb, 17g prot, 14g fat)


Chicken Salad w/Tomato and Onions

Time: 10 minutes

• 1 Tbsp lemon juice
• 2 Tbsp olive oil
• 2 tsp sunflower seed butter or tahini
• 1 tbsp oregano
• 1/4 cup chopped parsley
• sea salt and pepper to taste
• 2/3 cup finely diced sweet onion
• 6 oz leftover chicken
• 4 Roma tomatoes, thinly sliced
• 1/4 cup kalamata olives

Put the lemon juice, oil, seed butter, oregano, parsley, salt, and pepper in a medium bowl. Whisk together well. Chop the onion, add to the bowl. Shred or cut the chicken into bite sized pieces, them add them to the bowl as well. Toss well.

Thinly slice the tomatoes, then arrange them in circles on two plates. Divide the chicken and onion mixture between the plates, topping the tomatoes. Finish the topping by adding the olives.

Zone info: 2 servings at 1.3 carb block, 3 protein blocks, 5 fat blocks (12g carb, 22g prot, 12g fat)


Nicaraguan Sweet Onions

Time: 5 minutes

• 1 medium-small sweet white onion, sliced thin
• 1-2 Tbsp finely chopped serrano pepper
• 1 tbsp lime juice
• 1 Tbsp water
• 1/4 tsp real maple syrup (optional)
• sea salt and fresh ground black pepper

Slice the onion, then mix all of the ingredients in a bowl. Let sit in the refrigerator for several hours to allow the flavors to mix. This is typically served as an accompaniment to dishes like the Sweet Potato and Plantain Soup.

Zone info: 4 servings at 1/2 carb block each. (4.5g carb)


Sweet Potato and Plantain Soup

This Nicaraguan soup makes a good post training meal with the addition of some lean protein on the side. A batch of this may last you for most of the week if you choose to use it this way. Otherwise, it's damn yummy anytime!

Time: 30 minutes

• 1 small sweet potato or yam, about 10 oz. - peeled and chopped
• 1 plantain - peeled and chopped
• 1 Tbsp olive oil
• 1/2 large sweet onion, cut into quarters
• 1 clove garlic, minced
• 1 cup water
• 20 oz vegetable broth
• 4 oz coconut milk
• 1 slice of ginger, peeled
• 1/4 tsp basil
• 1/4 tsp cumin
• 1/8 tsp nutmeg
• sea salt and black pepper to taste

Use a medium saucepan to heat the oil, then add the garlic and saute for a minute. Add the onion, then when the onions are clear, add the sweet potatoes and plantains. Saute for a few minutes, tossing well. Add the water and bring to a slow boil, cooking for around 10 minutes.

Meanwhile, mix the coconut milk and vegetable broth in a bowl. Add it to the veggie mix along with the ginger. Add all of the spices, mix well. Continue cooking until the vegetables are soft. Carefully pour into a blender, puree until liquid. Serve hot, or save portions for later.

Zone info: 6 servings of about 1 cup each. Each serving = 2.5 carb blocks, 3.5 fat blocks (21g carb/5.5g fat)


Egg Torte (Torta de Huevo)

Here is a light breakfast meal. It is traditionally made with rice, but we'll use cauliflower instead. This recipe is for one torte; make multiple tortes one at a time.

Time: 12 minutes

• 1/4 cup finely chopped cauliflower
• 1/4 cup chopped onion
• 1/4 cup chopped red bell pepper
• 1 tsp chopped serrano pepper
• 2 egg whites
• 1/2 Tbsp olive oil
• sea salt and pepper to taste
• 1/4 cup fresh chopped cilantro

Chop the veggies. Place a small skillet over medium heat, adding the olive oil. Saute the cauliflower for 2-3 minutes. Add the red pepper, onion, and serrano pepper. Saute until the veggies are soft.

Meanwhile, whisk the two egg whites in a bowl until fluffy. Add the sautéed veggies when done, then the salt and pepper; mix well.

Add the mixture to the skillet, frying one side, then flipping. Cook until light golden brown. Serve topped with the cilantro. Repeat the process for each torte.

Zone info: one serving at 1/2 carb block, 1 protein block, 4.5 fat blocks (5g carb/7g protein/7 g fat)