Posts Tagged ‘Paleo’

I started posting meal prep videos on my blog years ago as a resource for athletes on how to eat cleaner. I never claimed to make the healthiest meals, but my goal was to offer a few new ideas and show how easy it can be make better choices, inspire those who are intimidated by the kitchen, and occasionally demonstrate how economical “cleaner” eating can be for anyone!

Today’s prep was a throwback to two of my most commonly made meals:

Breakfast Scramble (eggs, green and red pepper, onion, and a bit of chicken and steak)

Salad (spinach, carrots, steak and chicken, blue cheese crumbles, candied pecans)

All in, the groceries for this prep ran just over $50 and I estimated that it produced around 11 meals for me. For context, that comes out to around $4.50 per meal. If I were to run to Chipotle, my usual burrito costs me $13.67. So yeah, it’s a lot cheaper for me to take a few hours and make food that’s better for me anyways!

There are still times where I won’t feel like cooking, didn’t have time to make a grocery run, or just craved a Motomaki Sushi Burrito. The point of posts like this, though, is to show that eating well doesn’t have to be intimidating. I’ve said this many times on my blog before that since people in our community by and large share the goal of wanting to get in better shape: “You can’t out-train a bad diet.” Nutrition is the base of the pyramid of success that CrossFit created, so if I can help at least one person feel more confident and equipped with some simple ideas, I’ll be a happy guy.


The thoughts featured in the post and video are mine and mine alone!

Quick and dirty Sunday night dinner for this week’s post. The steps are easy:

  • Heat up some grape tomatoes
  • Mix together kale salad and some dressing
  • Add tomatoes to salad
  • Cook some shrimp on the stove
  • Grill a big fat steak
  • Enjoy!

Total prep to cook time was a little under 45 minutes, but man was this dinner good!

Not only is this super easy to make, but if there is any leftover food, which there rarely is, you get Surf and Turf for a snack!

This. Kid. Is. AMAZING.

At 11 years old, Birke Baehr knows more about nutrition, the source of much the food we’re fed each day, and the message the media tries to deliver to us, than most adults I know. Animal and Produce Farms often times follow “less than desirable” practices with their food and livestoc, and Birke shares just a few of them with us, too.

I’m not sitting here suggesting that we boycott “The Man”, and only shop through local co-ops and higher-priced supermarkets. That is an unrealistic overnight change to make for most of us. What I am suggesting, however, is that we take the time to learn a little bit more about the food we buy and eat, and realize that spending another $1 per pound on chicken that was treated in a much more humane and natural way could end up paying itself back to us (in nutritional value your own health), far more than that one dollar we could have saved!

Please watch (and SHARE) this video so more people can hear his powerful message.

“And that, my friends, is how we can make a difference… one kid at a time!”

Tonight’s video is not my favorite. Here’s why, yesterday family stuff ran far later than expected, so we didn’t cook anything. That meant today’s video felt more rushed. I just don’t think that the video does the meal itself justice.


Today’s meal, from the PaleOMG website, is a Chicken Bacon Alfredo.

One of my favorite meals as a kid used to be fettucini alfredo with chicken. Until Paleo came along for me, I didn’t know it was possible to have a “pasta” dish without actual pasta. Spaghetti squash has completely changed that view for me, and it is delicious!

For the recipe, I used an Acorn Squash as opposed to Delicata Squash (supermarket availability), and aside from that the recipe was done pretty much to specs.

In the video, I made some dumb choices (mashing spaghetti squash pasta down in the dish, bad explaining of steps, letting segments run too long), but I blame those on how tired I am today. The next video will be better, or at least I promise to try! 🙂

Bottom line, the kitchen smells amazing, I got to eat some bacon tonight, and I really enjoyed the few bites of this meal I had tonight!

Chicken Bacon Alfredo
Prep time: 25 mins Cook time: 10 mins Total time: 35 mins
Serves: 4

1 spaghetti squash, cut in half lengthwise, seeds removed
1 larger delicata squash, cut in half lengthwise, seeds removed
½lb chicken tenders
4-6 slices bacon, diced
½ cup canned coconut milk
1 teaspoon dried basil
1 teaspoon dried parsley
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon dried thyme
salt and pepper, to taste

In the final meal of my PaleOMG cookfest a few days ago, we decided to make Cilantro Chicken Nuggets!

I will not lie when I say that as we were making the nuggets, our thought was… this doesn’t look very appealing. But as the balls of ground chicken meat started cooking, they began to look more and more like chicken nuggets! Then, when it was time to try them, these PaleOMG creations did not disappoint!

Aside from my one piece of feedback, (that I would have used a bit less cilantro) these were probably the biggest hit of the day. If you try them, let me know what you think, please.

Basic ingredient list below, as usual.

Cilantro Chicken Nuggets

For the nuggets
1lb ground chicken or ground turkey
1 egg, whisked
1 bundle of cilantro, chopped (the more, the better!)
3 scallions, chopped
2 teaspoons sesame oil
½ cup Coconut Flour
¼ teaspoon ginger
salt and pepper, to taste
1-2 tablespoons Gold Label Virgin Coconut Oil

For the dipping sauce
¼ cup Coconut Aminos
⅛ cup white wine vinegar
1 tablespoon ground stone mustard (from the bottle/container-not powder)
1 teaspoon Raw Honey

The week of delicious PaleOMG recipes continues with a “Spaghetti and Meatball Casserole”!

The reason that those last 4 words are in quotations is because they are neither real spaghetti, nor do I think they make an actual casserole. But work with me, please.

Since I don’t have the silicone cupcake cups Juli uses for a few of her meals, I decided I didn’t want to risk having a dish where paper cups stick to the food and I have about as much success saving the meal as I do peeling a hard-boiled egg.

In today’s video you get to see my amazing style of threading/dethreading a spaghetti squash, and you also get to see me “back seat drive” my mom’s egg-pouring ability. I’d say it doesn’t get too much better than that.

For a snap shot of what I used to make this meal (pasted straight from the PaleOMG page for the Spaghetti and Meatball Bites recipe), check it out:

Spaghetti and Meatball Bites
Prep time: 25 mins Cook time: 20 mins Total time: 45 mins
Serves: 12 (more like 4-6 people, with the way I made it)

1 medium spaghetti squash, cut in half lengthwise, seeds removed
1lb Tropical Traditions Grass Fed Ground Beef
1 (14oz) can tomato sauce
3 egg whites, whisked (adjusted to 5 egg whites)
1 tablespoon dried parsley
1 tablespoon dried basil
1 tablespoon dried thyme
salt and pepper, to taste
1 tablespoon fat of choice (I used bacon fat)

The week of delicious PaleOMG recipes begins with a Breakfast Lasagna!

I wasn’t sure how this one was going to turn out, but was anxious to start 7 straight days of meal-cooking videos with a delicious breakfast!

Instead of focusing more time and effort on a high-quality video production (as if I even knew how to do that!), I am just going to throw all of the short segments together into one longer video.

My goal throughout this series is to show the prep phase of the meal, a few mid-cooking steps, and then the final product with honest feedback about how I think it tastes! Why my opinion… because you’re on my blog, dummies. When I remember, I’ll also try to guess-timate how much the whole meal costs.

I’ve only recorded three videos as of the posting of this first recipe, so if there is anything you need more or less of to make these videos more helpful, please let me know asap!

For a snap shot of what I used to make this meal (pasted straight from the PaleOMG page), check it out:

Breakfast Lasagna
Prep time: 20 mins Cook time: 35 mins Total time: 55 mins
Serves: 3-5

1 yam or sweet potato, thinly sliced lengthwise
1lb chorizo or breakfast sausage (depending on the spice level you’d like)
1 container sliced mushrooms
1 yellow onion, sliced thin
⅓ cup canned coconut milk
1 teaspoon garlic powder
1 teaspoon onion powder
salt and pepper, to taste
6 eggs, whisked
2 tablespoons fat (I used bacon fat)

Blog time again!!

I’m back on the East Coast for two full weeks, and had this idea tonight to accomplish two goals:

Goal #1- To promote my friend Juli’s PaleOMG cookbook which comes out next April!
(Click here to Pre-Order that mo-fo!)

Goal #2- To trick my mom into cooking me awesome meals at least once a day (meals that come from of course)!!

Here’s episode number one 🙂

(and here is the direct link to this Breakfast Lasagna recipe)

I asked on Facebook if there were any questions for today’s “Ask Smashby” segment, and with the Turkey Challenge CrossFit Competition at MBS CrossFit this weekend, there were a few!

First of all, thanks to Hallie and Phoebe for your input. I love being able to try and help out fellow athletes and friends. Hopefully the video below answers your questions!

Hallie’s Question- “What are you packing foodwise for the turkey challenge?”
Phoebe’s Question- “How do you plan your pre-competition week?”

Enjoy, and as always, please leave your comments, feedback, thoughts, and spread the word if this helps!

When it comes to eating Paleo, there is ONE WORD that separates the days where I eat well, from the days where I tend to veer off course: Planning!

On the weeks where I plan, shop, and cook in advance, I’ve got meals planned out for days and don’t even need to worry about staying paleo. Instead, I just grab tupperwares from my fridge and head out the door. Doing this twice per week COULD lead to a full week of staying “clean” with my eating, but in the interest of full disclosure, I’ve SUCKED with this lately.

Then one day last week I saw a video featured on the CrossFit Journal where a friend of mine, Chris Martirano (aka, Marty), broke down some of the meals he cooks and how he prepares several at a time to accommodate his busy schedule (which definitely resonated with me). It’s called “Preppin’ for the Week”. You can link to the full page by clicking here, and there you can read about the two videos that are featured! If that sounds like too much work (lazy pants), click here for the first video and here for the second video.

Thanks to Marty’s inspiration, I hope to get back on the paleo train again sooner than later! Great video, awesome (and delicious) meal ideas, and no… to answer your question, I will NOT be instituting “Tabata Squats” in my regimen. Instead that will be time to blog more for you guys, or try to find new music to play during my coaching sessions!

To share a brief history of my friendship with Marty, here are two events where we competed head-to-head in last year’s awesome Fitness Elevated Competition in Salt Lake City (hosted by friend, and owner of Ute CrossFit, Tommy Hackenbruck).

The first event was an obstacle course, which was one of the most fun things I’ve ever done in CrossFit. It was also my first time ever even TRYING legless rope climbs, and the only event where I beat Marty all weekend. 🙂

The very next event (which happened I think less than 10 minutes later) featured a sled push, kettlebell carry, and then a sled pull… where you were in the sled. Another crazy event, and Marty destroyed me in the second half. Good times!