10 years ago this month, my first recipes debuted in the Performance Menu. I had been down visiting Robb in Chico, CA and brought a dish or two that I had cooked. Robb asked me if I wanted to contribute some recipes, and the rest is history! I can't believe that it's been 10 years, 120 columns, and ~600 recipes already. It's been fun and I hope that I've been able to help make good nutrition easier and tastier for folks.

The recipes in the column have evolved as I've altered my views on nutrition over the years. I was the first person, to my knowledge, to write a Paleo cooking column or cookbook; now there are countless resources. I think I was also the first person to write "Paleoized" versions of comfort foods, something I'd later regret. Oh well….

This month, instead of some new or remastered recipes, I wanted to feature a handful of our all-time favorites as they originally appeared. Enjoy!

This was the recipe that started it all:

Scandinavian Red Cabbage - Aug 2005

I grew up in a town that was home to many Scandinavian immigrants. While visiting my parents in my hometown recently, they drug me out to the annual Scandinavian Festival. While sampling the buffet at the festival and doing my best to make wise choices, I discovered this gem. I was sure it contained some non-Paleo ingredients, but hoped that it could be adapted. After digging up a few recipes in an old book my mother had, I came up with a Paleo-friendly version. This makes a great side dish, or you can even use it as a dessert.

Time: 2 hours

• 9 C of shredded red cabbage
• 3 Tbsp. olive oil
• 1/2 apple
• 2 Tbsp. lemon juice
• 1/4 C dried currants
• 1/2 C water
• Pepper

Remove the tough outer leaves of the cabbage, then shred around 9 cups. Place the cabbage, water, lemon juice, and olive oil into a pot. Simmer covered for around 1 1/2 hours. Stir occasionally, and add water if needed. Grate half an apple, and then add the apple, currants, and pepper. Continue simmering for 30 more minutes, then serve. This is also very good served cold. Makes 4 servings.

Zone Blocks: per serving, 2 blocks carb, 7 blocks fat (18g carb, 10.5g fat)


Beef Heart Molé - Apr 2012

As we delve into various uncommon foods this year, I will be featuring organ meats often. We'll start with the heart this month.

Those who are squeamish can always follow this recipe and simply use regular meat. The mole sauce can always be made separately and used in a variety of ways.

Time: 3 hours

• 1 beef heart (grassfed)
• 1/2 onion, chopped
• 1-2 cloves garlic, minced
• coconut oil
• 1 tsp. cumin
• 1/2 cup apple cider vinegar
• 3 parsnips, peeled and chopped

Molé sauce:
• 3 poblano peppers
• 1/2 onion, chopped
• 3/4 cup pumpkin seeds
• 2 Tbsp. chili powder
• 1 Tbsp. garlic powder
• 1 Tbsp. cumin
• 2 cups chicken broth OR 1 cup chicken broth + 1 cup reserved juices from heart
• 1/2 cup cilantro, chopped
• 2 oz. Mexican chocolate

Heat the coconut oil in a large saucepan. Sauté the onion and garlic until both have softened, then transfer to a bowl. Meanwhile, cut the heart into bite sized pieces. Once you've removed the veggies, add the heart and sauté until browned. Add the onion and garlic back in, along with the cumin and apple cider vinegar. Cover and simmer for 3 hours.

Molé sauce: (begin making this right after you begin simmering the heart)
Pre-heat the oven to broil. Place the poblano peppers in a roasting pan under the broiler, turning often, until beginning to blister and brown. Remove the peppers to a paper bag for 15 minutes to steam and continue to cook. Next, you'll stem, seed, and chop them.

Sauté the onion and chopped peppers in coconut oil using a separate pot. Once softened, add all of the remaining ingredients except the chocolate. Reduce the heat to medium-low and simmer for 45 minutes, uncovered. Add the chocolate and simmer for 15 more minutes, stirring occasionally. Finally, puree the mole mixture in a blender.

Once the mole is done, add it to the saucepan containing the heart and stir well. Once the heart has been simmering for 2 1/2 hours, add the parsnips. Simmer for the last 30 minutes, then serve hot.

Nutritional info: 6 servings at 25g carb, 45g protein, and 19g fat.




German Potato Salad - Jun 2014

Time: 40 minutes

• 6-7 cups potatoes, peeled and chopped into 1" cubes
• 8 strips bacon
• 2 leeks, chopped crosswise and halved
• ~1/2 cup white wine vinegar
• 1 1/2 Tbsp. Turbinado sugar
• 4 boiled eggs
• salt to taste

Peel and chop the potatoes. Steam them for around 10 minutes or until soft. Allow to cool. At the same time, boil 4 eggs for around 15 minutes.

Meanwhile, chop the bacon into small pieces, then fry in a medium skillet. Once it's browned, add the leeks and sauté until soft. Remove and cool.

Plunge the eggs into cold water and allow to cool. Peel and chop them. Add the potatoes, leeks, and the eggs into a large bowl. Toss carefully so as not to break the potatoes up too much. Drizzle with the vinegar and add the sugar and salt. If it's too sweet, add more vinegar. If the vinegar is too strong, a bit more sugar will fix it.

Nutritional info: 6 servings at 36g carb, 9g protein, 7g fat.




Paleo Chicken Alfredo - Sept 2009

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. Sauté 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, and 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 protein, 15.5g fat)


Chunky Pumpkin Soup - Oct 2005

This one makes a great seasonal post training meal. It can be prepared several ways. If you pre-cook the pumpkin, you can prepare this pretty quickly. Look for a small pumpkin such as an Amber Cup pumpkin. Avoid the large ones used for Jack-O’-Lanterns!

Time: 15 min with pre-cooked pumpkin

• One slice of bacon
• 2 C of pumpkin, cut into small chunks
• 1 medium yellow onion, sliced
• 1/2 C of chicken broth
• 1 lb. of cooked and cubed pork
• 1/2 tsp. cumin
• pepper to taste

There are two ways you can prepare the pumpkin. Start by cutting the pumpkin in half, and then remove the seeds. To pre-cook, place the halves face down in a baking dish, and add around 1/4 C of water. Bake for 30-35 min at 375 degrees, then remove and allow the pumpkin to cool. When it is cool enough, remove the rind and cut into small squares. The alternate method is to first cut the pumpkin into squares and remove the rind before cooking.

Cut the bacon into small pieces, and sauté in a wok or large skillet. Add the pumpkin, onions, and broth. Cover and cook on medium heat for around 20 minutes if using uncooked pumpkin, or 6-7 minutes if you’ve already cooked your pumpkin. Stir occasionally, adding the pork and spices. Olive oil can also be added if you need to up your fat blocks.

Zone Blocks: 1 1/3 C pumpkin = 1 carb block; 2/3 C onion = 1 carb block; 1 oz. pork = 1 protein blocks; Makes 4 servings at approx: 4 blocks protein; 2 blocks carb; 2 blocks fat. (18g carb, 28g protein, 6g fat)


Peach and Pecan Scramble - Jul 2009

This is a very unusual combination, but it is surprisingly delicious. It's almost like dessert at breakfast, and way better for you than stopping by the donut shop!

I've written this recipe as a one-person snack or light breakfast; increase the quantities if you like.

Time: 5 minutes

• 1/2 peach, diced
• 2 Tbsp. chopped pecans
• 1 tsp. olive oil
• 2 eggs
• 1 Tbsp. unsweetened applesauce
• 1/8 tsp. cinnamon

Heat the olive oil in a small skillet over medium heat. Dice half of a ripe peach, and chop the pecans. Add the peaches and pecans to the skillet, stir-fry for 2-3 minutes, or until the peaches soften a bit.

Meanwhile, crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Add to the skillet, mixing often. When the eggs have set, serve and enjoy.

Zone info: one serving at <1 carb block, 2 protein blocks, 12.5 fat blocks (6g carb, 14g protein, 22.5g fat)




Rainbow Hash - Nov 2012

A veggie-loaded breakfast!

Time: 18 minutes

• 1 1/2 lb. turkey sage sausage, bulk (or use sausage of your choice)
• 1/4 head red cabbage
• 3 large carrots
• kale
• coconut oil or tallow
• sea salt and pepper

Heat the oil over medium in a large skillet. Add the sausage, brown it on all sides, tossing often.

Meanwhile, chop the three veggies separately in a food processor. Once the meat has browned, add all of the veggies to the skillet, along with any other seasonings you wish. Cover and cook for 10-12 minutes, mixing often. It's ready when the vegetables have softened some but still are a bit crisp.

Nutritional info: 4 servings at 5g carb, 30g protein, and 14g fat.


Rhubarb "Cereal" - Sept 2008

This month's breakfast takes a bit of time to simmer, but otherwise, the prep time is very short. It tastes a bit like oatmeal with fruit. Combine with some protein for a complete meal.

Prep time: 3 minutes
Cooking time: 30-35 minutes

• 3 stalks rhubarb
• 1 cup water
• 1/3 cup dried cranberries
• 1/2 cup pecans, chopped
• 1 Tbsp. agave nectar
• 1 tsp. arrowroot powder

Chop the rhubarb, and then simmer it in the water, covered, over medium heat. Meanwhile, chop 1/2 cup of pecans.

After 25 minutes, uncover and add all of the remaining ingredients except the arrowroot. Mash and stir well. Cook for 5-8 minutes longer, and then stir in the arrowroot. Serve warm or chilled.

Zone info: 4 servings at 1.5 carb blocks, 7 fat blocks (13g carb, 10.5g fat)