Organic Dark Green Salad & Dressing - Recipe

My family is going to a potluck pool-party for one of the kids today and I was signed up for salad. So just because I couldn't make grain-free cookies doesn't mean I couldn't make something yummy-healthy.

Lately, I've been working a barter with a client who has a very large organic garden and organic avocado grove, so I've been fortunate enough to walk away from each wellness session with large bags full of organic greens and avocados. Perfect for today, because yesterday I left with more kale than I know we'd eat on a regular week. Everything included in the salad is organic, and it's pre-dressed in the bowl ready to go, so all people need to do is serve and eat. Keep chilled until ready to serve.

ORGANIC DARK GREEN SALAD
2 large bunches Russian Red-Stemmed Kale leaves - chopped
1 large bunch Chard - chopped
1 large bunch Arugula
1 large bunch Dandelion - chopped
1 Blood Orange - chopped
4 Heirloom Tomatoes - chopped
1 Carrot - grated



CITRUS DRESSING

4 oranges - juiced, include pulp
4 Tbsp cider vinegar
2 Tbsp avocado oil
2 Tbsp hemp oil
2 Tbsp honey
1" ginger - grated
1 Tbsp tahini
1 tsp sea salt
1 tsp ground black pepper




© 2013, Giovanna Mealer, Giovanna's Paleo Kitchen
All Rights Reserved.

Beet Salad

I've heard people talk about being transported back in time when they eat certain foods. Until recently, it had never happened to me. The other day, my husband, kids, and I went out to dinner at a local place called Urban Plates. It's a farm to table restaurant that serves all fresh, local food. They try to get as much organic as possible, and although it's not 100% organic, nor 100% grain-free, they are closer to that number than most places... but I digress. Anyway, so I ordered a chicken plate that came with two sides. Now, I splurged out on a homemade mac & cheese for one. I know, it wasn't grain-free... but it was oh so delish. For the other side, I thought, "heck, in the spirit of trying new things, I'll try the beet salad." So I ordered that.

I sat down to eat and upon tasting the beet salad, practically found myself sitting on the mustard-colored high seated step-stool in my grandmother's kitchen. I could see her by the stove with oven mitts on and a baking pan in her hand. I could smell her Czech-Slovak food, and hear my grandfather's voice and the blaring TV set in the other room. And on the table was a big bowl of beet salad, and a mouthfull of it in my mouth.

"I've eaten this before!" I exclaimed to my family. They looked at me cockeyed. "What are you talking about, Mom?" my daughter asked. And I relayed the experience.

So now that I've been exquisitely informed that I used to eat beet salad all the time before, when my grandmother was alive, and pleasantly surprised that I actually liked it, I've been on a quest to find the perfect beet salad. I looked at other people's recipes, and that was great to get an idea, but I didn't find one that quite suited me. So I just went with what I know about food, tastes, and consistencies, and threw something together... that turned out beautifully. The recipe is 100% organic, of course, which these days is essential for food considering the density of nutrients found in organics compared to conventional and GMO foods which are laden with toxins and devoid of nutrients.

Beet Salad
4 Large Red Beets - boiled, peeled, and cubed 1/2"
1 Small White Onion - peeled, halved, and very finely sliced 
1 c Goat Cheese
1/2 c Fresh Dandilion Leaves - chopped
1/2 c Fresh Arugula - chopped
2 Tbsp Apple Cider Vinegar
2 Tbsp Avocado Oil
1 Tbsp Hemp Seed Oil
1 Tbsp Raw Unpasturized Honey
1 Large Fresh Basil leaf - finely chopped
1 Small sprig Fresh Marjoram - finely chopped
1 Small sprig Thyme - leaves chopped, stems discarded
1/4 tsp Garlic Powder
1 tsp Sea Salt
1-2 tsp Finely Ground Black Pepper

In a medium-sized bowl, whisk together oil, honey, spices, and vinegar.
Add the onions, and mix well with a wooden flat rice spatula
Add beets and mix, ensuring they are all coated with the vinaigrette.
Add greens and herbs and gently blend.
At this point, you can either mix in the goat cheese, or you can leave it for a garnish.
Transfer to a serving bowl (plain white with no decorations is the prettiest to show off the beautiful colors)

And voilà! There you have a delicious beet salad, packed with nutritients and omega oils.

Some of the nutrients you'll be getting are:
Omega 3s
Omega 6s
Protein
Thiamin
Riboflavin
Zinc
Phosphorous
Vitamin A
Vitamin C
Vitamin E
Vitamin K
B-Complex Vitamins (B-3, B-5, and B-6)
Iron
Calcium
Manganese
Copper
Magnesium
Potassium
Betaine
Folate

© 2013, Giovanna Mealer, Giovana's Paleo Kitchen
All Rights Reserved.

Summertime Treats For Everyone!

It's been a while since I've posted any recipes... or anything at all. So I thought I'd come back with a tasty summertime cooling treat I just came up with in my kitchen. Best part? Easy and quick to make. Easily 100% organic! No added sugars or chemical sweeteners! No preservatives! 100% Paleo! I recommend using a heavy duty blender that doesn't bog down with frozen foods, but any blender will do, it just might take a little help from you.

Summer Slushy
Makes 2-4 servings

Blend together:

8 oz Frozen Organic Strawberries
8 oz Frozen Organic Pineapple Pieces
1 1/2 c Coconut Water
3 dropper-full sqeezes of Organic Stevia Extract

Gradually add liquids, rather than all at once.

Feel free to add or take away fruits. Would be great with bananas, blueberries, strawberries or whatever! Just keep the solid:liquid ratio on par.

When blending ingredients, if blender bogs, turn it off and use a spoon or knife to push ingredients down and move liquid to bottom Do NOT do this while blending! If you still need help, add a little more Coconut Water.
Great for people of all ages, great for summer heat, and great for parties!

This treat could easily be turned into an adult beverage by adding your favorite clear liquor, like Rum or Vodka.

Enjoy!!





© 2013 Giovanna Mealer
All Rights Reserved

Organic Raw Slaw - Recipe

Recently, I've been eating a lot more regularly for lunch, and because I don't want a whole lot of food, I have been taking this opportunity to eat more of my much needed raw foods. My lunch is primarily vegetable-based, with very little meat, if any at all.

One of my favorite things to eat is this new Organic Slaw I've come up with. It started out with only a few ingredients in the beginning, and now it's burst into this delicious medley of raw fruits, veggies, and fresh seasoning. No added salt. No added sugar. Nothing but raw foods and their deliciousness. It can be eaten as a meal, or used as a nutrient rich side.

Organic Raw Slaw (feeds 4-8 people)
2 c. Broccoli Slaw (you may buy it pre-packaged or cut the broccoli stems yourself when using the heads in another dish)
1/2 c. Dark Green Kale Leaves - sliced into strips, center vein removed
1 Stalk Celery - thinly sliced
1 Sm Cucumber - cut lengthwise in quarters, and sliced into 1/2" cubes
1/2 Orange  peeled and cut into small cubes (set other 1/2 aside for dressing)
1/2 c. Dried Cranberries
1/4 c. Fire & Ice Radish - sliced paper thin
2" Fresh Ginger - peeled
1 Tbsp. Chia Seed - set aside
2 Tbsp. Raw Sesame Seed - set aside

In a large bowl, layer broccoli, kale, celery, cucumber, oranges, cranberries, and radishes. Grate ginger directly onto other ingredients. Sprinkle chia and sesame over top. Set aside. Make dressing.

Dressing

3 Tbsp. Avocado Oil
Orange juice from remaining
2 Tbsp. Apple Cider Vinegar

In a small bowl, whisk together oil, juice, and vinegar.

Pour over slaw, cover, and refridgerate overnight. Serve chilled. Feeds 4 hungry people or 8 people as a side.

** Consider adding cooked chicken, raw almond halves, or tempeh for protein. Also, instead of orange, use wedges of an entire tangerine, and the juice of another tangeri 201ne for the dressing. Get creative. Raisins instead of cranberries. Throw in some fresh berries if you have them.

© 2013, Giovanna Mealer, Giovanna's Paleo Kitchen

All Rights Reserved.

Perfect Healthy After School Snacks

I'm a fan of milkshakes, smoothies, and other foods that are now considered to be junk-foods, so when I was a kid, I'd often make myself an ice-cream shake or an ice-cream smoothie, or a big fat glass of Nesquik or have brownies or some other really tasty, but really junky food product. Now, as an adult who's desperately trying to eat healthier, ice-cream isn't a large part of my diet anymore, and sadly neither are brownies, even Paleo brownies. It's hardly on the list of things I'll eat at all simply because of the sugar content. Although, today, to be honest, I am in the process of making some homemade organic Bacon Chip Ice Cream, made with real sugar. (Shhhh!)

After school today, I thought I'd make a smoothie for both my son and myself for our mid-afternoon snack. And the only reason I'm even posting the recipe is because it was probably the best smoothie I've ever had, or ever created.

Strawberry-Banana Protein Cloud

8 oz Organic Whole Milk or Organic Hemp or Almond Milk
4 Whole Organic Frozen Strawberries
1 Whole Organic Yellow Banana (not spotty, but not green)
1 Tbsp Organic Whey Protein

Blend on high. Serve and drink. Note, there is no ice. It's what makes the cloud. Add ice if you prefer but it won't be as fluffy. It's also only as sweet as the banana, which makes it less likely to cause as big a glucose reaction from your body as it would if you used a ripe banana or added sugar or any other sweetener (besides stevia, which in this case I have not tried).


No added sugar, no ice-cream. Just real food and a dash of protein. It's not even sweet like those totally bad for you but yummy fruit smoothies you buy at that so-called "healthy" smoothie place down the street with all their added sugars, candies, sweeteners, chemical products, preservatives, and non-organic foods. *shudder*

On other days, and with a Paleo/Primal diet, when you're not having an uber yummy smoothie like this, or if you want something a little more substantial, freshly cut veggie sticks, apple slices with cheese, and deli-roll lettuce wraps are really great options.

© 2013, Giovanna Mealer, GiovannasPaleoKitchen.com

All Rights Reserved.

Deli-Roll Lettuce Wraps (that your kids will like)

The problem I've experienced with lettuce wraps is that they're often not on the "what I like to eat" lists that kids have. This is a successful wrap, that my finicky children devoured and begged for more. The lettuce choice I used is a soft lettuce, and doesn't have a green taste or a leafy taste to it. It actually has very little taste at all, on the flipside, it's a healthy lettuce, green and rich with nutrients


Deli-Roll Lettuce Wraps

Organic Living Bibb or Butter Lettuce Leaves
Organic Preservative-Free Deli Turkey - each slice rolled up
Organic Cream Cheese - Softened
Organic Deli Cheese Slices (cut into 1/4 wide strips) - Muenster a.k.a. Monster Cheese is what we used, but any cheese will do, especially if it's a cheese they like.


In each leaf, spread about a tablespoon of cream cheese on entire side of leaf.
On one end of the leaf, lay one 1/4 inch strip of cheese, and rolls of turkey.
Beginning with the end that contains the turkey and cheese, roll up the wrap.

Serve and enjoy.


Because there is no mayonnaise, this makes a perfect snack to take in the car to pick up your kids so they can eat right away, and makes for a quick and easy picnic or hike snack. For longer distances or for warm weather, I do recommend using an ice-pack if you're taking it out of the house.

© 2013, Giovanna Mealer, GiovannasPaleoKitchen.com

All Rights Reserved.

Parrillada Mixta - Recipe

From the heart of Mexico itself, this dish is full of authentic flavors and tastes. I think you'll find this rich with layers of flavor. This is my comfort food, so hopefully you'll experience the warmth I do when I eat it. At home, it is made using meats & fresh veggies you have on hand from the week. And so that's part of what this recipe will call for. This recipe also makes a large quantity of food, enough for four people to eat heartily and have plenty of left overs. This dish requires quite a bit of prep work, and also requires spice layering, so take your time; prepare it on a day that you're not rushed. It's perfect for a weekend meal.


2 lb. Grilled Beef - cubed 1" (I use flap, which is from the bottom sirloin cut, and is rather inexpensive and tender)
2 lb. Large Raw Shrimp - deveined, tails removed
1 lb. Raw Bacon - cut into approximately 1" squares (grease reserved)

2-3 Medium White Onions - chopped 1" 
2 Large Green Bell Peppers - chopped 1"
3 Large Tomatoes - cubed 1" with juice (I prefer vine-ripened or heirloom, but Beefsteak Tomatoes work fine)
6 Large Cloves Garlic, minced
1 Small Fresh Habañero, minced (seeds may be removed if you prefer)

2 Tbsp. Ground Cumin
1 tsp. Chili Powder (Good quality, as fresh as you can obtain)
1 tsp. Ground Black Pepper
1 Tbsp. Kosher Salt or Sea Salt

1 tsp. Red Pepper Flakes (or more to taste)
1 Tbsp. Fresh Cilantro - finely chopped
1 tsp. Dried Oregano

1 c. Beef Broth - Homemade (If you have no homemade broth, just use water, packaged broths add an undesirable flavor.)
1 Tbsp. Coconut Oil (Olive will work fine)
1 Tbsp. Butter

----------------------

• In a very large sautée pan, cook bacon until barely crisp. Leave bacon grease in the pan.
• Add and sautée the onions until translucent, adding about 1/2 of your salt and pepper.

• Add bell peppers and habañero and sautée 1-2 minutes 
• Stir in garlic.
• Lower heat to medium. Cook 1-2 minutes, then turn off.

• In a large stock pot, melt coconut oil. Add beef, and cook on high until warm through.
• Add cumin and lower heat to medium.
• Cook 5 minutes, then add chili powder.
• Cook another 5 minutes and add broth.
• Simmer the beef in the cumin/chili broth for 15 minutes.
• Stir in tomatoes and oregano. Simmer 15 minutes.
• Add bacon and vegetables from the sautée pan (keep the pan handy). Simmer 15 minutes. 
• Stir in red pepper flakes and remaining salt and pepper.

• Heat butter in the large sautée pan that had the vegetables.
• Once hot, add shrimp and do a quick sautée so that shrimp are almost done (grey is gone and a very slight curve appears).
• Remove from heat and immediately add shrimp to the mixture in the stock pot.
• Add fresh cilantro.
• Stir everything together and simmer on medium until shrimp are cooked but still tender - about 1-2 minutes. (shrimp will be loosely curved and have a pinkish color in spots - there should be no grey)
• Turn off heat and dish directly into large bowls.

If you're eating grain, this is a great dish to serve with homemade fresh flour or corn tortillas.

© 2005-2013, Giovanna Mealer

All Rights Reserved.

Sauteéd Mushrooms Recipe

With a picky family, and restricted diet, sometimes it can be difficult to find a side dish that's both grain-free/legume-free that tastes good.

I've always had a thing for sauteéd mushrooms, and this is how I've cooked them since I was a teenager (don't worry, the wine was supervised).

Sauteéd Mushrooms

8 oz Crimini Mushrooms - stems trimmed to the cap
8 oz White Button Mushrooms - stems trimmed to the cap
1 c Red Wine - whatever wine you have around that's not expensive works well
3 Tbsp Butter
1 Tbsp Sea Salt
1 tsp Freshly Ground Black Pepper


In a large sauteé pan, heat butter. Add mushrooms, bottom side down and lower heat to medium. Allow to cook on that side about 5 minutes, or until that side begins to look a little more translucent. Flip and cook caps about 5 minutes, or until that side begins to look translucent. Add salt and pepper. Stir in wine. Allow to simmer until wine is reduced by two-thirds, stirring occasionally. When they're done, the mushrooms should be al dente and cooked through. Taste one if you're unsure. If you taste raw mushroom or a slight pungence, continue to cook. Remove from heat. Serve.

They should be served piping hot, with some of the reduction. The reduction is so good, you'll want to drink it.

Great with a grilled or braised beef dish.

© 1987-2013, Giovanna Mealer
All Rights Reserved.

Weight Loss Update and Recommedations

It's been a total of 7.5 weeks since committing to going 100% grain-free.

And I figure that if I'm going to blog about the experience, I should include all the facts.

I made a math error and miscalculated the loss in the original post, dated 12/31/2012 and will have corrected it by the time you read this. Originally I was counting the weight dropped in the total time between beginning my food journal and making the commitment to go grain-free, so it wasn't completely wrong, it was just skewed because of conflicting dates. I've lost a total of 12 pounds since November 26 when I made the firm choice. And am now, just barely under 150 lbs.

It certainly can be quite frustrating when you're sitting at the same weight for a while. After dropping about 7 pounds, it seemed like I hung out for a little over a week at 155-ish before there was any further movement toward lower numbers on the scale. But I've hung in there. I'm determined to see this through and very committed to reaching my desired outcome of 125.

I've had to be aware of my inner dialogue and emotional state, because when we're feeling unhappy about our bodies, most people naturally make comments or have emotional reactions to our bodies, especially when looking in the mirror or shopping for clothes. I might not say or think, "Gross" but my emotional reaction might be exactly that. So being on top of my inner dialogue and emotions has been a huge help.

What happens when we're disgusted or unhappy with ourselves is that we put our energy into what we don't want, rather than what we do want. So if you're also in this process, make sure you're not putting conflicting energy into your outcome. Everything should align; your thoughts, your actions, your desired outcome, and your speech must all reflect what you DO want. This goes for any change you want to make in your life, not just weight-loss goals.

So today, I'm 149.8 and have been hanging around the 149.5 mark for several days now. I'm hoping for another drop soon.

I'm going to create a list of foods to avoid and share that here - look for it in a couple of days. Also, remember that water storing can also skew your results. So if you eat a salty diet, you're most likely retaining water regularly. Likewise, if you have an unusually salty meal, you can retain water for a few days.

The last thing I will say for now, is to make sure you're drinking plenty of water. If you're not peeing between 6 and 15 times a day, you're not drinking enough! And if you're thirsty, your cells are already dehydrated. I drink lots of water. It will not help to add flavor to it as that has chemicals as well as a glycemic number that will work against you - even sugar substitutes like aspartame, sucralose and the like are very bad for you... especially for a diabetic! If you've gotta sweeten something and can't use real sugar, I recommend Sweet Leaf Stevia - it's the only brand I've found that has no aftertaste, and calculates to Zero on the glycemic index.

But back to water... it helps to have a designated water container with a lid - either a water bottle, or like I use, a large Starbucks reusable tumbler with a straw. It keeps my water cool and it's ever available and easy to refill.

Thank you for following me here!

© 2012-1013, Giovanna Mealer
All Rights Reserved.

Carnitas con Salsa de Arbol - Recipe

If you're not already buying prepared carnitas, you can make it.

Carnitas

4 lb Pork Butt - cut into 4" chunks
1 large Onion - cut in 6-8 large wedges
5 large Cloves Garlic - whole
1 medium orange - washed and cut into wedges
1-3 c Water*

Kosher Salt
Freshly Ground Black Pepper

Arrange in a roasting pan with onion wedges, garlic and, water.*
Squeeze orange wedges onto pork butt in the pan, and place remainder of orange wedges around the meat.
Sprinkle meat with a pinch of salt and pepper.


Roast, covered,  for 2-3 hours at 350° until tender to a fork. Save broth.

*For a less Paleo and more authentic version of carnitas, feel free to roast with 1 cup of Mexican Coca Cola (it's made with sugar not high fructose corn syrup) PLUS 1 cup of milk - preferably whole milk -and reduce the water by a cup for each additional liquid item.

IMPORTANT NOTE: If you do not use the milk and/or Coca Cola, add an additional cup of water for each item you are replacing. You should only have 3 cups liquid total.




Salsa de Arbol

10-12 Arbol Chiles - stemmed
1 medium-sized Jalapeño
6 large Cloves Garlic
10 Tomatillos - husked and washed - cut in half
1/2 c Carnitas Broth
1 pinch Kosher Salt

In a blender, simply puree all ingredients.

Serve carnitas hot with Salsa de Arbol drizzled on top. Pair with a roasted or steamed vegetable. Roasted garlic beets sound especially appetizing with this.




© 2012-1013, Giovanna Mealer
All Rights Reserved.