Chipotle & Coffee Dry Rub

• I discovered this delectable recipe courtesy of slimpalate.com but of course I tweaked it a bit for my own taste. The beauty of this rub is that it can be used on almost any type of meat. I personally tried it on a thick cut, boneless pork sirloin (pictured below), but I'm so ready to try this on steak and chicken as well. This recipe is also easily adaptable if you don't limit your diet to paleo by subbing brown sugar for the coconut sugar or cut it out if limiting sugar or carbs altogether.

Chipotle & Coffee Dry Rub

• 1 Tbsp finely ground French Roast or other dark coffee
• 1 Tbsp Smoked Paprika
• 1/2 tsp chipotle chile powder
• 1/2 tsp garlic powder
• 1/2 tsp cinnamon
• 1/2 tsp cumin
• 1/4 tsp ground allspice
• 1/2 Tbsp sea salt
• 1/2 Tbsp ground black pepper
• 1 teaspoon coconut sugar (optional)

Mix all ingredients in a bowl. Pat dry the meat of your choosing and sprinkle rub on each side patting lightly, turn over and repeat on other side. Place rubbed meat in plastic bag and store at least 1 hour or overnight  in refrigerator. Remove 20 minutes prior to cooking. 

Pre-heat flat skillet on medium heat with coconut or other high heat oil and cook on each side, time depending on desired wellness or thickness of meat.

The point is...this rub is super easy and delicious any way you want to use it, so...

Bon Appetit!

Paleo Loco Moco

Loco moco is a traditional Hawaiian comfort food. There are many variations, but the traditional version consists of white rice, topped with a hamburger patty, a fried egg, and brown gravy.  From the first time we tried it in Honolulu, we were hooked. There is also a very delicious version right here in New Orleans at Beachbum Berry's Latitude 29. If you've never tried it, go...now! I even threw paleo out the window to eat this plate of deliciousness. While theirs is a bit fancier and richer than the homestyle version, it inspired me to go home and concoct a version we can eat on a regular basis, so here it is.

1 lb lean grass fed ground beef

 4 green onions, chopped (divided in half)

1 clove garlic (minced or pressed)

Sea salt & ground black pepper to taste

2 cups organic beef stock

1/2 cup mushrooms, sliced (optional)

2 tsp Arrowroot powder

1/4 C cold water

1 Tbsp Worcestershire Sauce (see below for paleo version)

3-4 eggs

1 head Cauliflower, riced

Chop cauliflower into small pieces and pulse in food processor until a crumbled or "rice" consistency is reached. Steam in steamer or pot with small amount of water until tender, about 5-8 minutes, drain any excess water.

While cauliflower is steaming, combine ground beef, half of green onions, garlic, salt & pepper and form into hamburger patties. In large skillet or grill, brown patties over medium heat on each side. 

Remove from skillet and drain any dripping from burgers, leaving some of the browned bits in the bottom of the pan. Add beef stock and Worcestershire while scraping the pan to mix in the browned bits. Bring to a simmer, in the meantime, mix together arrowroot and cold water to form slurry. Add to broth while simmering. Simmer until a thick gravy forms then add remaining green onions and mushrooms. Place burgers back into the gravy and simmer until mushrooms and onions are tender. 

Spray a small skillet with a small amount of olive oil and fry eggs individually until desired doneness (we like ours over easy). Plate the burgers on top of steamed cauliflower, spoon gravy over the top of the burger and add the egg on top. 

Homemade Worcestershire Sauce
1/2 cup organic apple cider vinegar
2 tbsp water
2 tbsp coconut aminos
1/4 tsp ground ginger
1/4 tsp mustard powder
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp cinnamon
1/8 tsp black pepper

Combine all the ingredients in a saucepan and slowly bring to a boil while stirring frequently.
Let simmer for about a minute for the flavors to develop.
Cool and store in the refrigerator.

paleo chunky-monkey ice cream

I'm not sure if I even remember what ice cream tastes like! So while people are posting their Facebook photos of their first tub of Blue Bell in almost a year, I am sitting here wondering what all the fuss is about? So as my husband informs me of the listeria contamination that apparently the rest of the world knows about, he is probably wondering what rock I was living under and I am wondering why I never noticed it wasn't in grocery stores...oh yeah...because I never buy ice cream! 

Ice cream is one of those things I stopped buying many years ago for several reasons. One of them being if it's in the house I will eat it. The second one being if I don't eat it first, my husband will eat the entire half gallon before I even get a taste! I'm not a big sweets fan to begin with but every now and then I like a little dessert. I just don't like what it does to my body afterwards, you know...cellulite, saddlebags, bra bulge...all that fun stuff you get to deal with when you get older and your metabolism just isn't what it used to be. I used to try to stick with "less guilty" options such as dark chocolate, granola, or a frozen fruit bar, but since switching to Paleo the options got even more scarce.

Sure, there are loads of recipes for Paleo brownies, cakes and cookies...but they all still have a good amount of carbs and usually require dates or figs as a natural sweetener, both of which my husband is allergic to! I've tried some delicious almond butter bars and pumpkin options, but none of them really resembled the real thing. I've also seen some store-bought alternatives in so-called "health food stores" but most of them still contain loads of sugar and sometimes unwanted added ingredients. So when I stumbled upon a recipe for Coconut Milk Ice Cream it peaked my interest. I was elated when I read the ingredients, so I decided to give it a whirl, dusted off my ice cream maker and it turned out absolutely delicious! This is my version:

Chunky-Monkey Coconut Milk Ice Cream

4 egg yolks
1 can full fat organic coconut milk
2 Tbsp vanilla extract (not imitation)
2 medium ripe bananas
1/2 cup walnuts
1/2 cup dark chocolate chips (at least 60% cocoa), optional
1-2 tsp Stevia or other natural sweetener of your choice

Bring water in a pot to a simmer and cover with a heat proof glass bowl to create a double boiler. Do not allow water to touch bottom of bowl. Heat coconut milk until hot but do NOT allow to boil. In a separate bowl whisk egg yolks. Temper egg by adding a ladle of hot coconut milk at a time while whisking the eggs. Do not allow the eggs to cook. After the eggs are brought up to temperature add the mixture to the double broiler. Whisk continuously until the mixture forms a thick custard. Remove from heat and allow to cool completely in the refrigerator before freezing.

Pour cooled mixture into frozen bowl of ice cream maker and turn machine on. Mash bananas and add to ice cream maker. Allow to run for about 15-20 minutes. Add Stevia or other sweetener, walnuts and chocolate and continue freezing process for 5-10 additional minutes or until thick and almost completely frozen. Pour into freezer safe container and place in freezer until completely frozen.

If you don't have an ice cream maker, you can place it in the freezer and stir vigorously every 20-30 minutes for about 2 hours until set.

And most importantly...
ENJOY! 

the "sort of" paleo parrotheads

So my husband and I have adapted a mostly Paleo diet for almost a year now and I have to say it's been an adventure. First of all, I say "mostly paleo" because beer and alcohol is probably the most anti-paleo thing you can consume...but let's face facts, omission of alcohol just doesn't fit in to our Parrothead lifestyle! Plus, if you've read any of my other blogs you would know we also home brew our own beer. So maybe we should say "Paleo Pirates"...or maybe not?

I have learned so many wonderful new recipes and have basically changed my entire way of shopping, cooking and thinking about food! So with this blog, I am going to start sharing my recipes that I have either adapted from others or invented myself...if only to help one other person that may need inspiration to live a more healthy lifestyle. I will certainly give credit where credit is due since without the help of others in the "paleo family" I'd be totally lost and confused. 

Whether it's Paleo, Whole 30, or just Clean Eating, it's rather refreshing to be able to control what you put into your body and feel so much better for it! Now, I know you're probably saying that putting alcohol into your body is the worst thing you can do, but my motto is EVERYTHING IN MODERATION! There are many studies that back up the fact that alcohol, again in moderation, is beneficial for a long and healthy life!

I am going to start off this series of recipes with a classic cocktail. Since it's all about making healthier choices, you should always use the most natural ingredients possible, using the most natural methods possible, which means little to no processing. We use 100% blue agave reposado or anejo tequila, which means rested or aged. A good tequila should have a very light golden color, which should only come from aging and not caramel or added color. There are many organic options to choose from as well. We also use fresh limes and no mixers. If the limes are sweet, that is all you need, however if they are tart or bitter, you could add a pinch of stevia or a dash of honey or other natural sweetener of your choice. Also be cautious of agave nectar, as most restaurants and bars will use it in a so-called "skinny margarita" while people don't realize most brands sold in stores contain as much fructose as high fructose corn syrup. In place of orange liqueur, you can use a squeeze of a fresh orange. You will also need a good lime juicer, we use our trusty handheld squeezer from World Market!

And so I give you...

The Paleo Parrothead Margarita

• 2 limes, freshly squeezed
• 1 1/2 oz 100% Blue Agave Reposado or Anejo Tequila
• 1 wedge orange, freshly squeezed
• 1/2 tsp of honey, if desired

Shake vigorously in cocktail shaker and serve over ice, garnish with lime and most of all, enjoy!

roasted red pepper rosemary vinaigrette

So far, my "paleo" journey has been adventurous as I not only try to adjust recipes I know and love but trying new ones as well and even making up my own. Lately I find myself eating lots of salad. It's super easy to grill a bunch of chicken on the weekend while I'm grilling other meals. Then during the week, I can grab a piece, chop and toss into a salad for lunch on my way out the door to work. The first few weeks were easy, slice an apple or some grapes, throw in a few almonds or sunflower seeds, drizzle some olive oil and balsamic vinegar and you've got a tasty treat. But day after day I start to think, "If I have to eat one more salad, I'm going to lose my mind...or drive through Popeye's...whichever comes first!"  

The key to success in everything is to BE PREPARED! Pre-plan your meals so your not setting yourself up for sabotage and either starving yourself because you can't find something suitable to eat, or running out for fast food because it's all you have time for. Both options are equally harmful. I know you're saying you barely have time to get groceries, much less, make condiments from scratch. Well, sometimes you have to make time! How much time are you spending reading this blog, or trolling on Facebook or browsing on Pinterest? Really? It took me less than 5 minutes to make this batch of dressing.

So, after concocting a few of my own salad dressings to mix things up a little, I've gotten pretty good at it. First I tried a Curry-Mayo dressing which was great, then a Ginger-Garlic Asian Vinaigrette which was also very tasty (recipes will be posted later)...but this one...this one might just be the best dressing ever. I'm pretty sure I could bottle and sell it! So, I'm not sure why I'm posting this when I should be keeping it a secret so I can work up a business plan and sell the heck out of it. But anyway, it's delicious (if I do say so myself). So give it a try if your looking for a healthy, no-sugar, no-preservative, no-hydrogenated crap alternative to plain oil & vinegar salads.

Fire-Roasted Red Pepper & Rosemary Vinaigrette

1/2 C Extra Virgin Olive Oil
1/4 C Balsamic or Vinegar of Choice
1 whole roasted red bell pepper
(may use jarred, packed in water)
1/2 C fire roasted tomatoes (not drained)
(may also use jarred or canned, about 1/2 cup) although some canned tomatoes have added sugar, oils or seasonings, so be cautious
1 lg sprig Fresh Rosemary
1 lg clove garlic
1 tsp black pepper
1-2 tsp sea salt (if desired)

Place all ingredients in food processor or blender and pulse until very finely chopped and completely blended. Refrigerate up to 3 weeks.

The Art of the Mai Tai

I've ordered many Mai Tai's before and received a fruity concoction that barely had any rum and ranged anywhere in color from bright red to yellow. It was until I went to Hawaii that I discovered a true Mai Tai. My husband and I were at a social event with an open bar where we figured the drinks would be watered down with cheap liquor. So as we stood at the bar surveying the selection, the bartender, obviously a local of Hawaiian descent, offered to make us his specialty, the Mai Tai. Sure, why not? We're in Hawaii afterall.

WOW! Now this was a drink I could get used to! It may not have been the best quality of rum but it wasn't the cheapest either, maybe Bacardi or Captain Morgan's but it was actually pretty decent for being free. Needless to say we were hooked and had to get more. Later in the trip we visited Duke's in Waikiki and ordered one there. Now that was quality stuff...fresh lime juice, no mixers and two types of good rum although I have to admit I don't remember which ones. The bartender said his recipe was secret and we couldn't see everything he put in it, we just knew it was good.

So fast forward several years and a few bad Mai Tai's later. I had forgotten how much I liked them since I ordered a few since then and apparently inexperienced bartenders think they can mix a bunch of juice, some rum, a splash of grenadine, add a paper umbrella and call it a Mai Tai.  

The real Mai Tai was reportedly invented at the Trader Vic's restaurant in California in 1944. Trader Vic's rival, Don the Beachcomber, claimed to have created it in 1933 at his bar named for himself in Hollywood. Don the Beachcomber's recipe is more complex than that of Vic's and tastes quite different. "Maita'i" is the Tahitian word for "good"; but the drink is spelled as two words. 

While there is still some disagreement on whose receipe came first and whose is most authentic, here is the one I like best, which is closer to Trader Vic's recipe.


2 oz Martinique rum 
(Clement is my favorite)
1 oz dark Jamaican rum 
(Appleton works well here)
1-2 oz fresh squeezed lime juice
1/2 oz orgeat syrup
1/2 oz of Cointreau
garnish with mint and a lime 
(no paper umbrella necessary)

While the drink is quite perfect on it's own, presentation is still important. To get the essence of the South Pacific, serve in a Tiki Glass and Cheers!

a transformation - healthy lifestyle or losing battle?

Can a true Parrothead live a healthy lifestyle, you might ask? Well, I am going to find out...or die trying!

Year after year I've done a pretty good job of getting in bikini shape within 6 weeks of summer. I'd eat healthy, workout every day, pop a few fat burners, and sacrifice my nightly glass (or two) of red wine and stick to only one or two margaritas on the weekends. I'd shape up in no time, then spend the rest of the summer eating fairly healthy, drinking lots of margaritas on the weekends with a beer or two mixed in and occasional splurge on some conch fritters or Crystal battered onion rings (only place to find these are at Margaritaville in New Orleans). Then I'd begin the downhill cycle...usually after Labor Day, or sometimes I could delay until Halloween...the inevitable holiday eating and drinking binges! I like to tell myself it's the body's natural desire to eat more and drink beer and red wine in the winter to put on the extra body fat to keep warm, but let's face it, I was born and raised in South Louisiana and besides a few mildly harsh winters in my lifetime, it doesn't really get that cold! If it does get in the teens occasionally, it doesn't stay that way long. Even if it did, it's still just a poor excuse for the fact that I will find every excuse to eat or drink...in fact, that's also part of being born and raised in Louisiana. After all, the four seasons here are Crawfish, Crab, Oyster and Shrimp. Then throw in Mardi Gras, Jazz Fest, a cochon de lait and just about any other occasion that warrants a celebration, like a beautiful 95 degree Sunday afternoon. So needless to say, like most locals, by New Year's I've usually gained a respectable 5-8 pounds and depending on how early Mardi Gras is, will put off any resolutions until after King Cake season. To top it all off, this year we added in the New Orleans Beer Festival in March where we sampled a few thousand calories of beer. And so I'm miserable until I get back my willpower, hit the gym and melt it all off!

What's the problem with this, you might ask? Well, I'm only a few years shy of 40 and I'm only growing older...but not up...and like Jimmy says, "My metabolic rate is pleasantly stuck!" So each year it gets harder and harder to whip myself back into shape! Then there's all the health and nutrition facts that I won't go into now (that's another blog altogether) and I just feel happier when I'm healthier.

I'm now 5 weeks into my fitness plan and have lost 5 pounds and my clothes are starting to fit better. You might say that's a healthy loss of about a pound a week, but I can say just by looking in the mirror, it's definitely not progressing as I had hoped.  Overall, I have stuck pretty close to my nutrition plan...lean protein, complex carbs, green vegetables, protein shakes, and no wheat, sugar or dairy and approximately 1400 calories a day. I've stuck to the fitness routine religiously, even adding in a few extras of my own. My few setbacks have been St. Patrick's Day, Easter Crawfish Boils, Cinco de Mayo, and of course, a few beautiful Sunday afternoons on the patio.  I'm definitely not writing this to say I'm giving up, but only to document my goal to stick to this "lifestyle" and not get back into the same routine making it so hard each year that I do finally just give up! I am very fortunate that my amazing husband is with me on this so at least we have each other to provide support and accountability.

So where do I go from here? I am 4 weeks away from our cruise with 3 weeks to go on my fitness "transformation," which is not to say I will reach my goal by then, but I think I will have made a lot of progress. I will definitely enjoy my cruise and the dozen or so mojitos, margaritas and beers I will sample, but when I get back, it's business as usual. I don't care for the buffet stations too much so I can usually stick to a decent diet with just a few splurges, which I could always "sprint off" on the skytrack if I really needed to. Then once I reach my goal, the new goal will be to stay in shape and stay on a healthy diet so that I can have a little fun on the weekend. The key is to do everything in moderation...so can a parrothead stick to 1 or 2 skinny margaritas without making it 5? Well of course you can...and I will! 

Stay tuned for future posts and I will share my "common sense" nutrition plan that anyone can follow, as well as a progress update and some fun stuff from the islands!

WORK HARD - PLAY HARD!