Paleo Chicken Alfredo

Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. Check back issues of the Performance Menu or Cooking for Health and Performance for basic spaghetti squash preparation.

Time: 45 minutes

• 1 lb chicken breast
• 1 12oz package of kelp noodles
• 4 cloves of garlic, chopped
• 2 tsp olive oil
• 2 tsp tarragon
• 1 cup cashews
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp mustard powder
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp paprika

Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.

Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.

Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You'll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.

Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.

Zone info: 4 servings at 1 carb block, 4 protein blocks, 10 fat blocks. (9g carb, 28g prot, 15.5g fat)




Tri Tip Marinade

Cooking time: 30 minutes

• 1 lb Tri Tip steaks
• 1 tbsp rosemary
• 1/4 tsp sea salt
• 1/2 tsp pepper
• 1 Tbsp Dijon mustard
• 1/2 cup of beef broth (chicken stock will work, too)
• 1/2 tsp arrowroot, optional

Make a simple marinade with the rosemary, sea salt, pepper, beef stock, and Dijon mustard. Mix well in a bowl. Refrigerate the steaks in a bowl with the marinade for a few hours, then remove to room temp.

Cook in the oven at 425 degrees F, fat side up. Cook for 20 min or so for rare. Tent the meat on a plate, let sit for 10 minutes.

If you want, you can transfer the pan juices to a skillet and reduce to a nice, thick sauce. Add the arrowroot to thicken the sauce if desired. Add any other seasonings you like here as well.

Zone info: 4 servings at 3 protein blocks, 9 fat blocks. (20g prot, 20g fat) This will vary depending on how lean your cuts of meat are. Mine came out as above.


Sauteed Summer Squash

Time: 1 hour, 15 minutes

• 2 yellow crookneck squash
• 1 medium zucchini
• 5 cloves garlic, roughly chopped
• sliced red onion, optional
• 1 1/2 tsp olive oil
• 2 tsp oregano

Slice the squash and zucchini crosswise, then roughly chop your garlic. Garlic lovers can definitely add more if desired! Slice the red onion if you wish, as well.

Add the olive oil and all of the remaining ingredients to a large skillet. Cover and cook over medium to low for an hour or more, stirring occasionally. When the vegetables are very soft, they are ready to serve.

I like to save some of the cooked squash to add to salads or other dishes later on.

Zone info: 3 servings at 1 carb block, 1 fat block. (9g carb, 1.5g fat)




Moroccan Carrot Salad

Time: 10 minutes

• 5 medium carrots
• 3 Tbsp chopped cilantro
• 1 Tbsp lemon juice
• 1 Tbsp olive oil
• 1/2 tsp cumin
• 1/4 tsp sea salt
• 1/8 tsp cinnamon
• 1/8 tsp cayenne

Grate the carrots with a food processor, then toss together with the cilantro in a bowl.

In a separate small bowl, mix all of the remaining ingredients and whisk together well. Pour over the carrots; toss well.

Zone info: 4 servings at 1 carb block, 2.3 fat blocks. (10g carb, 3.5g fat)


Steak Tartare

Steak tartare is an Eastern European dish made from chopped or ground raw beef. There are many variants, depending on the region the recipe comes from. This recipe is a simple one that combines a few of the common themes. Feel free to experiment with different seasonings. Also, some traditional recipes will top this with a raw egg.

Many cringe at the thought of eating raw meat. If you are careful with the preparation and have a good source of quality, grassfed meat, then this is actually safe and very nutritious. Eating the meat raw greatly reduces cooking generated toxins. In addition, you'll avoid nutrient and enzyme destruction or alteration. Personally, I have regularly consumed raw meat for years.

Time: 10 minutes

• 12 oz grassfed steak tenderloin
• 3 Tbsp finely chopped red onion
• 3 Tbsp chopped green onion tops
• 3 tsp capers
• 3 tsp Worcestershire sauce (look for no HFCS or gluten)
• 1 1/2 tsp Dijon mustard
• lemon juice
• sea salt and fresh ground pepper

Finely chop the steak. Divide into 3 small serving bowls. To each bowl, add: 1 Tbsp red onion, 1 Tbsp green onion tops, 1 tsp capers, 1 tsp Worcestershire sauce, 1/2 tsp Dijon mustard, a squeeze of lemon juice, and salt and pepper.

Mix and serve! This is good served with heirloom tomato slices drizzled with Balsamic vinegar.

Zone info: 3 servings at 4 protein blocks, 5.5 fat blocks. (28g protein, 14g fat)