All posts in Performance Foods & Paleo


Wellness Wednesday: Spring Scallops

Scallops with Spring Veggie Pilaf Ingredients:
Coconut oil
1 crookneck squash or zucchini
chopped ½ bunch asparagus
chopped ½ cup chopped green beans
¼ cup veggie broth
¼ cup cooked quinoa

Directions:
1) Wash and prep the veggies (make sure to save half of your green beans for tomorrow’s dinner). Heat 1 teaspoon of coconut oil and saute veggies until cooked, about 5-7 minutes.
2) Add quinoa and veggie broth to the pan. Cook for another few minutes and season with sea salt and fresh pepper. Cover with a lid and keep warm while you make the scallops
3) Pat the scallops dry and season with salt and pepper. Melt 1 T of coconut oil in a small pan and add the scallops to the hot pan. Sear for 3 minutes without disturbing, then flip, and sear for another 3 minutes. Scallops should be well-browned on both sides.
4) Prepare a plate the warm veggies and top with scallops.

 

 

 

Wellness Wednesday: A little Papillote de Provençal :)

Meaning a little packet of Provence
 one of my favorite ways to cook fish is provencal or Mediterranean style:
capers, olives, tomatoes, rosemary and white wine
it’s heavenly combination!
Cooking fish in a parchment paper packet is wonderful for many reasons:
-simple with very little hands-on time.
-healthy way of cooking because the fish is steamed in it’s own juices.
-They are fun to serve at dinner parties, guests are impressed.
-you can customize the packets…Someone doesn’t like capers? No, biggie, leave ’em out!
-And the possibilities of herbs, vegetables and fish you can use are endless!
This dish is a perfect example of when I cook and not use a recipe or really pay attention to quantities. It’s really up to you and your preferences.  If you really like capers, add more! Or use thyme in stead of rosemary if that what you have on hand.  So, with that said, I’l list the ingredients but don’t pay too much attention to the quantities- make it how you like!
Serves 4
Ingredients:
1/2 cup of cherry tomatoes halved
1/4 cup kalamata olives, halved or chopped
2 T capers
1 T rosemary
2 T white wine
4 pieces of cod
2 cups of a cooked grain
Preheat oven to 350
Now the fun part- assembly!
In a bowl combine the fist 5 ingredients
Cut 4 pieces of parchment paper into large oval shapes, as wide as the length of fish
Fold the paper in half
Place 1/2 a cup of rice right beneath the fold
Season the fish with salt and pepper
Top rice with fish
Evenly top the fish with your caper olive combo
Fold over the parchment paper and crumple close the packets
Place them on a baking sheet
Bake for 20-25 minutes
Careful when opening, steam is hot
This is nice served with roasted asparagus
While the fish is cooking toss asparagus with olive oil, minced garlic, salt and pepper
Spread on a baking sheet
When you take the fish out, turn the oven to broiler, and put in the asparagus
Set the timer for 2 minutes
Meanwhile, open the fish packets and plate them
Toss the asparagus again and return to the broiler for 1-2 minutes
Divide asparagus evenly among the plates with fresh lemon
 

Perfect Picnic: 4th of July Menu!

#TBT

Picnic in Crissy Fields with JuliaNichole and Kate
Photographs by the talented Kim

Hop on over to Nichole at Vanilla Extract for MORE

What You’ll Need: 

Jars: Tyler Florence Store, Mill Valley

Silver Serving Spoon and Knife: Antique Shop

Candles: Pier One Imports

Napkins: World Market Cost Plus

Pizza Tart Pan: Sur La Table

Table Cloth: Anthropologie

Red Cups: Target

Straws: Paper Source

Plates: Grandmothers

Now that you’ve packed your picnic basket,  it’s time you dress the part!

from Southern Charm

Chickpea, Pepper and Feta Salad

Perfect spot for viewing fireworks!

Cornmeal Crust Pizza, Walnut Pesto, Ricotta and Cherry Tomatoes

Jars are perfect (and adorable) for transporting

Coconut Rice Pudding

Perfect view for the fireworks

Cheers!

 

Banana Bread: {paleo, gf & no sugar}

What to do with a ton of bananas on a rainy Saturday morning?  Make banana bread obviously!

I topped these little warm loaves of heaven with organic ricotta, warmed honey and toasted coconut.  Good Mornin!

I LOVE  baking….I have so much fun experimenting with alternative flours and substitutes for sugar (honey, apple sauce, maple syrup etc).  Anyone who knows me, knows I can not follow a recipe for the life of me… so I used this wonderful  recipe here and included coconut flour and Bob’s Redmill biscuit flour for a little extra lovin fluff!

I think the bananas were plenty sweet to I did not bother adding the honey to the recipe.

Paleo Banana Bread:

3 mashed bananas (1.5 cups)

3 large eggs

1 T vanilla

1/4 cup butter

1 cup almond meal

3/4 cup coconut flour

1/4 cup Bob’s Redmill Baking Flour

1/2 t celtic sea salt

1 t baking soda

Blend first 4 ingredients.

mix in dry ingredients

scoop bater into a greased loaf pan  (I used minis)

Bake at 350

55-65 minutes for loaf pans, about 35 minutes for minu loaf pans

 

Warrior Worthy: Perfect Post Performance Foods

Recovery Smoothie and Coconut Banana Muffins

I believe the food we put into our body should come from the earth, not a factory.  Replenish and Nurture your body with whole foods (meaning without the additives, preservatives and nasty crap) so that your body can spend it’s energy on rebuilding, repairing, rejuvenating and recovering not digesting Skippy and Fried Chicken :)  

I was inspired to make a healthier version of Banana Bread when a client told me it was a favorite of his.  I absolutely LOVE taking people’s favorite old school comfort foods and by making just a few simple swaps turn them into healthier pieces of deliciousness!  Every ingredient I choose, I choose for a reason.  Every ingredient has medicinal and health benefits, and particularly helps with post workout recovery.

For Example the Banana Coconut Muffins: I used coconut and almond flours because they are higher in protein, fiber and vitamins than wheat flour.  I sweetened with honey and coconut milk.   I added Tera’s Organic Whey Protein for extra full protein

I believe that if you can not pronounce an ingredient on a label, and you don’t keep it in your pantry – do not put it into your body!

For Example, my Post Workout Smoothie:  Banana, Spinach, Almond Butter and Coconut Water.  As simple as that.  But lookie here, I choose every ingredients for their health and medicinal benefits, not just because they taste great.  Read HERE.  Aa oppose to Odwalla and other packaged drinks that have additives and ingredients that you wouldn’t even find on your own pantry.

Health Benefits:

Banana: high in potassium..balances electrolytes

coconut water: natures Gatorade minus the added shit

almond butter: high in vitamin E, helps prevent muscle soreness

spinach: contains natural plant base “steroid” phytoecdysteroids” .. “can increase muscle growth by 20%”

Add ons

Berries: vitamins and antioxidants steve off soreness

yogurt: choose organic plain and greek for protein

 

Coconut Banan muffin Rcipe:


note:  when i am baking I just throw ingredients together until I reach the consistency I am looking for… so this is not exact… but you get the idea :)
wet

  • 3/4 cup honey
  • 2 Bananas Chopped
  • 2 egg whites
  • 1 eggs
  • vanilla
  • 2 T coconut oil
  • canned coconut milk

mix in 1/2 cup Organic whey protein powder

dry

  • 1 cup coconut flour
  • 1. 1/2 cups almond meal
  • 1/2 cup shredded coconut
  • 1 t baking soad
  • 1 t salt

I forget  (it was 3 days ago) but think I baked at 375 for 15 minutes… sorry guys…. I’m such a “go with the flow, don’t make it technical” kind of chef :)

enjoy – guilt free :)

xoxo,
Claudine