Paleo/Whole30 dinner: Herb-crusted salmon and pumpkin soup

I try to serve salmon at least once a week -- gotta get those omega-3's! I love that it cooks quickly, and there are so many ways to top it, encrust it, or otherwise embellish it. I've found, though, that it's not as satisfying as red meat. We usually find ourselves hungry a couple hours later.

When I started making bone broth several month ago, I found that it is super satisfying. My theory is that it sticks with you because it's providing a lot of minerals, gelatin, and other good, healing things your body is craving. So my strategy now is to always serve a bone broth-based soup on the nights I serve salmon.

A few nights ago, I made my herb-crusted salmon along with cream of pumpkin soup, using homemade chicken bone broth. My husband said, "I like this soup. It's comforting, kinda like coffee." (He is sorely missing his coffee with cream and sugar in the morning!)

Cream of pumpkin soup is easy to make Whole30 compliant by making it dairy-free: just swap out the cream for full-fat coconut milk. This recipe from AllRecipes is the one I use (minus the croutons): Cream of Pumpkin Soup.

This dinner is easy enough for a weeknight (especially if you make the pumpkin soup the night before, up until adding the cream), but special enough for a Fall or Winter dinner party, I think. 

This pairing will go in our regular Whole30 rotation! I'm working toward publishing a four-week meal plan. Hopefully coming soon!

Paleo/Whole30 Dinner: Coconut Shrimp on Spinach Mango Salad

This Coconut Shrimp recipe from Paleo Leap...

...on top of this Asian Spinach Salad recipe from Love and Olive Oil (with some mangos added)...

...got us this deeelicious dinner tonight!

I made the shrimp without any changes, and added mango to the salad. (Any eagle-eyed readers might also notice sunflower seeds in the bowl, but I think they were unnecessary.) Taste- and texture-wise, the avocado got lost in the mix, I think, but it adds a nice color to the visual experience. And, of course, some healthy fats!

Tasting the dressing as the recipe calls it, I was worried it would be too sour, so I added some fresh-squeezed orange juice and a bit of date paste, but once I tasted it mixed into the whole salad, with the sweetness of the mangoes and oranges, I'm not sure that was necessary. 

The contrast between the delicately crunchy shrimp and the smooth mangoes, between the tart dressing and the sweet fruit -- mmmwah!

This is Whole30 compliant! If I weren't avoiding processed foods, I'd be tempted to buy ready-breaded coconut shrimp to speed the process. It wasn't hard; just kinda time consuming. Might go a little quicker if you had a two-person assembly team.

Eating Paleo/Whole30 when eating out

This post is especially for my husband, who is getting ready to try the Whole30 thang, and needing some Paleo-friendly lunch options. And as such, it focuses mostly on his tastes. So there may be a lot of other options out there, but this list caters to someone who's not crazy about chicken or salads. And its scope is also limited to restaurants on the west side of Wichita, KS. But there are a few national chains here, as well as guidelines for any Mexican restaurant, or any burger, so there should be help here, no matter your locale.

(Please note: this list may not be 100% Whole30 compliant; I was not able to track down which oil most things are fried in, for example. But it seeks to avoid grains, dairy, sugar, and legumes.)

Applebee's

Beef: The Ribeye and NY Strip are the only two steaks that aren’t cooked in soybean oil.

Seafood: Garlic Herb Salmon

Sides: steamed vegetables; or sweet potato fries??

Burger places, or any place that serves 'em

Bunless burger topped with grilled onions and mushrooms. Or grilled onions and jalapenos. Served on spinach? Or get a side of broccoli, cauliflower, or sweet potato, if available.

Chili's

Beef: Cajun Ribeye, Guiltless Carne Asada Steak, Flame Grilled Ribeye, or the Classic Sirloin – ask for no savory steak butter as this contains gluten. If you want a burger, the Bacon Burger or the Old time Burger (ask for no bun or onion strings) are good choices.

Seafood: Guiltless Grilled Salmon or the Salmon with Garlic & Herbs
Fajitas; skip the tortilla, sour cream and cheese.

Chipotle

Order two sides of steak or carnitas with guacamole, and any salsa you want, except for the one with corn and beans. Depending on how much food you want, you can order extra sides at $2.25 a pop.

Note: Occasionally you’ll get a new employee who might put the sides in a sides container. If they do this, ask them if they can put it in a bowl. If they do that, they’ll often realize it’s not actually that much meat and give you more for free.

Jason's Deli

Pollo Mexicano, without cheese and sour cream, - add guacamole; try to eat less of the white part of the potato

Mighty Wild Salmon Salad, without beans, with Italian dressing (NOT Leo's fat-free Italian)

Mexican places (go local, not chain)

Ask for no chips when you're seated. (If you order carryout, specify no chips.)

Fajitas; skip the tortilla, sour cream and cheese.

Order a tostada topped with meat of your choice, guacamole, salsa, lettuce, tomato, and/or onions. Eat everything but the tortilla.

Panera

Sorry, but there's nothing Paleo here that isn't chicken and/or salad...

Power Mediterranean Chicken Salad (this is on the "hidden menu"; just ask for it) - antibiotic-free chicken, romaine lettuce, baby spinach, ripe tomatoes, crisp apple-wood smoked bacon, chopped hard-boiled eggs, extra-virgin olive oil, and freshly squeezed lemon juice.

Chicken Cobb with Avocado - antibiotic-free chicken, romaine lettuce, tomatoes, applewood-smoked bacon, fresh avocado, Gorgonzola  and hard-boiled eggs are all tossed with herb vinaigrette; vinaigrette contains minute amounts of corn.

----------

General guidelines

Always ask for NO SEASONING SALT in restaurants. MSG is often added to this, as is sugar.

When you see the following adjectives on the menu, ask lots of questions and be prepared to take a pass on foods that don’t meet your standards:

• Deep fried
• Crispy
• Battered
• Coated
• Breaded
• Sauced
• Meatballs/Meatloaf/Croquettes (probably include breadcrumbs)
• Sausage
• Fritter
• Dumpling

Sources:
http://thepaleomama.com/2013/01/the-paleo-mamas-guide-to-dining-out-paleo-style/
http://fentresscrossfit.com/wp-content/uploads/2014/06/FAST-FOOD-OPTIONS.pdf
http://theclothesmakethegirl.com/2015/02/26/paleo-tips-eating-restaurants/
https://www.panerabread.com/en-us/menu-categories/salads.html
https://www.panerabread.com/en-us/articles/access-into-paneras-hidden-menu.html

Paleo snack attack: Salami & Avocado

If I were to pretty these up, I might leave the salami flat and sprinkle some minced red onion or chives on top of the avocado, but this plate was born of desperation! Two hours to dinner and I'm starting to get low-blood-sugar-stupid. So I rummaged around in the fridge, and this is what I came up with: a bit of creamy avocado spread over some organic salami and folded over into a mini "taco". Yeah, it's a bit of a cultural mish-mash, but if the salami is sugar-free, you've got a Whole30 compliant, Paleo-friendly, super-quick snack!

12 (now 15) Paleo / Whole30 recipes

I've been eating low carb for a long time, but have just recently begun to explore the semi-madness that is the Whole30 scene! Here are some of my recipes that are already Paleo/Whole30 compliant, or can be made so with minor tweaks. (Expect more in the future, most likely! [See update at end.])

Already Whole30-compliant:

Easy, make-it-your-own fish taco bar

Herb-crusted salmon - so easy, and restaurant quality!

BLT's without the bread; using foolproof, easy, 4-ingredient homemade mayonnaise 

Quick pork tenderloin with seasoned rub

12 homemade treats that aren't sweets (some of the items on the list are Paleo/Whole30 compliant; some are not)

Taco seasoning - no sugar, no MSG, no gluten, no milk, no hydrogenated nothin', no cornstarch or cornmeal here! (Check the ingredients list on the ready-made mix above; you'll be surprised!)

.

Paleo-ish, with the exclusion or adjustment of one or two ingredients:

Ancho-crusted salmon with avocado crema - leave out the yogurt or replace it with a splash of full-fat coconut milk if you're avoiding dairy.

Salmon with fresh tomato avocado salsa - one of my summer favorites! Leave out the corn if you're going wholly grain-free

Asian lettuce wraps - replace the soy sauce with Tamari (still has soy) or coconut aminos, and leave out the Splenda.

Brat and cabbage soup - just leave out the beans, if you're living legume-free.

Sloppy Jo'tatoes - requires a sugar-free BBQ sauce to be wholly compliant.

Update: New Whole30 compliant meals!

Coconut shrimp on spinach mango salad

Herb-crusted salmon with cream of pumpkin soup

Meatballs with marinara and Italian roasted cauliflower

Brat and cabbage soup

Bad pic; good soup!

I've been waiting for a day cool enough for soup; today was the day! I'd been wanting to try out this recipe I spied on Taste of Home recently, when I was trying to figure out how to use up some leftover sausages -- including some grilled bratwurst.

This soup exceeded my expectations! I love that it takes one of my husband's favorite foods (brats/sausage), and makes it into a fairly healthy meal! Kick it up to the next level by serving with a hearty bread made into garlic toast.

Bonus: it's really easy! We'll definitely be having this again.

I halved the original recipe, since I was cooking for two. (The recipe below is the half portion.) Double these quantities to serve a larger group, or to have some to put in the freezer. Several reviewers said that it tasted just as good if not better, reheated the second day, so this would make a great make-ahead meal, too.

Leave out the beans to make it Paleo and Whole30 compliant.

Brat and Cabbage Soup Recipe

Serves 4

2 cups chicken broth or stock (or more, for a long simmer)
2 - 3 medium carrots
1 stalk celery
1 medium onion
1/2 tsp dried thyme
1/2 tsp dried basil
1/4 tsp salt
1/4 tsp granulated garlic
2 - 3 brats, cooked according to package directions
1.5 cups shredded cabbage
1 can (14 oz.) great northern beans, rinsed and drained (optional*)

Put the broth on to boil in a large saucepan. Chop the carrots, celery and onion into bite-size chunks, and add them to the saucepan, along with the seasonings. Once the mixture boils, turn it down to medium low and simmer till the carrots are tender.

Slice the brats in half lengthwise, then into half- to one-inch slices; add them to the pot and heat through. At this point, you can turn the heat to low and let it all simmer till 20 minutes before serving time. If the broth gets too low, add a little more chicken stock. Or put some or all in the freezer for a future meal.

About 15 to 20 minutes before serving, add the shredded cabbage and beans. Stir gently and continue to simmer. Serve with fresh-from-the-oven garlic toast.

*To make this a lower carb dish -- with balanced carbs and proteins -- just leave out the beans. Here's the nutrition info with beans:

Nutrition Facts
Servings 4.0
Amount Per Serving
Calories 276
% Daily Value *
Total Fat 13 g	20 %
Saturated Fat 5 g	25 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 38 mg	13 %
Total Carbohydrate 26 g	9 %
Dietary Fiber 8 g	31 %
Sugars 5 g
Protein 16 g	32 %

And here it is without:

Nutrition Facts
Servings 4.0
Amount Per Serving
Calories 206
% Daily Value *
Total Fat 13 g	20 %
Saturated Fat 5 g	25 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 38 mg	13 %
Total Carbohydrate 11 g	4 %
Dietary Fiber 3 g	10 %
Sugars 5 g
Protein 11 g	21 %

Mr. Steak Continental Burger: A Food Flashback!

Because my hemoglobin tested low last week, I've been trying to eat as much red meat as possible, but I've been wracking my brain for a hamburger dish that isn't mostly bread or pasta. I was thinking about hamburgers with mushroom sauce, and this prompted a food flashback.

Back in the early 80's, when we were dating and then newlyweds, my husband and I used to go to the local Mr. Steak once in a while. The menu favorite for both of us was the Continental Burger. I'm not claiming it would be health food, but it is, at least, a fairly low-carb way to eat a burger. For those who have never tried this delicacy, it was a hamburger patty with some juicy/creamy/mushroomy sauce in the middle, served open face on rye toast, with caramelized onions on top. My husband always ordered a side of deep-fried clams and ketchup for dipping, and a baked potato with butter and honey (yes, honey) on top. How's that for carb overload?! Back then, we could eat that way, though.

Now? Notsza much!

I remember that back then we tried to duplicate the Continental, but never succeeded. Thanks to that modern marvel we call Google, today I was able to track down what sounds like some plausible copycat recipes...

"I was a Senior Grill Chef at Mr. Steak in the early 70's.... The Continentals came pre-made. They were two thin oval patties of what we now call 80-85% lean ground (need that much fat to stay together) -- I think each patty was about a fifth of a pound. The filling was two things only - pasteurized process swiss cheese ONLY and fresh mushrooms. The 'shrooms and process swiss were diced to about 1/2" dice. Put about 1 to 2 tablespoons on one patty, cover with second patty and crimp edges gently but completely so there are no holes. Grill till medium, turning as little as possible, and use some kind of cover on top last 2 minutes or so to help cheese melt. That restaurant served them on buttered, then grilled on one side, light rye bread. The burger was served open face.... Everyone ate them with a knife and fork! They were hugely popular!! I love them, make them once a year or so."

"I worked at Mr. Steak for over 5 years. I have tried and tried to duplicate the Continental and ... have come up with a reasonable knock-off recipe. Take your ground beef and press it into two very thin and large patties.... Don't go crazy with a lot of filling, or it will leak when cooking. Then lay on a piece of 'processed Swiss cheese' -- not the real stuff! You want the fake processed Swiss cheese slices; they melt easily and are gooey; real Swiss won't work as well. Next, place about a Tbsp. of Condensed Cream of Mushroom soup on top of the cheese. Place the other patty on top and SEAL WELL. Grill -- and make sure while grilling you only turn this once or twice at the most. Flipping too much is taking a risk it will break open or ooze out the good yummy stuff inside.... It's been so long now, but I still crave them. Try the above and I guarantee you it will be close in taste and looks; not exact but close enough."

I think the ole' Continental Burger will be making an appearance in our kitchen some time this week! No fried clams, though.

All recipe info found here. 

Grilled pork tenderloin with easy al pastor glaze and mango salsa

This sounds fancy-pants, but it was an easy weeknight dinner that I kinda threw together.

It started with an extra mango and some cilantro in the fridge, left over from fish tacos a couple days ago. What to do with that? A spicy and/or salty pork dish would be a nice counterpoint, so I picked up a couple pork tenderloins.

Mid-afternoon, I trimmed the pork and put both pieces in a baking dish, and slathered one of them with this impromptu glaze:

- a good bit (maybe 1/2 cup?) of some bottled "Tacos Al Pastor" sauce I had on hand (Target's "Archer Farms" brand)

- a sprinkle or two of cayenne (if you're not a spice wimp like me, you might want more)

- a scant 1/2 teaspoon of ancho chili

- a drizzle of honey (a teaspoon or more, maybe. want it sweet? use more!) 

(I seasoned the second tenderloin with cumin and a couple other things, to be made into Cuban sandwiches tomorrow night.)

So the tenderloins sat in the fridge for a few hours, covered and marinating in their glaze/rub. Forty minutes before dinner time, I took them out and let them sit at room temp for 20 minutes, before grilling till the interior temp was just over 140 F; then a few-minute rest. You could also cook them in the oven; find directions for that here.

While the pork was cooking, I chopped up the mango and a small handful of cilantro. Tossed that together with the juice of one lime wedge. 

Sliced the pork and topped with the mango mixture. (Roasted cauliflower for the side dish.) Verdict? The hubby said, "If I ordered this at a restaurant, I'd be very happy with it." Wow! 

Study shows that eating breakfast every day lowers your risk of Type 2 Diabetes

This is an excerpt from the article The surprising danger of skipping breakfast, from Women's Health.

You know that breakfast has plenty of benefits: It boosts your energy, curbs your midday cravings, and helps keep you at a healthy weight. But if you’re still skipping the first meal of the day, there’s another perk you’re passing up: Missing even one breakfast each week increases your risk of type 2 diabetes by 20 percent, according to a recent study published in the American Journal of Clinical Nutrition.

Researchers from the Harvard University School of Public Health analyzed the eating habits and health outcomes of 46,289 women over the course of six years. At the end of the study, they found that women who skipped breakfast here and there had a 20 percent higher risk of being diagnosed with type 2 diabetes than those who ate it on a daily basis. The risk is even higher for full-time working women who missed their morning meal sometimes: 54 percent. The importance of a daily breakfast held up after the researchers adjusted the results to account for the effects of age, BMI, carbohydrate consumption, cigarette smoking, alcohol intake, physical activity, and working status.

Want a healthy breakfast option that you can eat on the run -- but that also tastes good? The photo above is from my low carb, sugar-free Pumpkin Pecan Muffins recipe. (Which is also gluten-free if you leave out the minimal flour.) Make them ahead of time, then pop one or two in the microwave in the morning.

Read the full article.

Quick and easy avocado salad: the perfect last-minute potluck food

This is a repost, but it's worth it. This is the recipe I turn to every summer when tomatoes are ripe, and I need a quick, easy side dish. Also, my version has evolved, both in ingredients and method, so I'm including my up-to-date version in this post.

Looking for a quick, easy dish to take to a Fourth of July party today? This is it! You can whip it up in about 10 minutes, and although it might taste better if it sits for a bit, you can serve it right away. And because it has no mayo, you don't need to worry about it sitting at room temp for a few hours. Perfect for a potluck, barbeque or picnic! Plus, it's just chock full of healthy stuff, and has no sugar in the dressing! Just a minimal bit of honey -- which you could leave out, if you want.

The original recipe is from Ina Garten, although she calls it "Guacamole Salad".

I do make a few minor tweaks. Being the spice wimp I am, I leave out the jalapeno and cut back on the cayenne. But I also add in some chopped cilantro, and as I said, I've altered the method.

Avocado Salad

    2 limes

    1/2 t. honey

    1/2 teaspoon kosher salt

    1/2 teaspoon freshly ground black pepper

    1 clove garlic, minced

    1/8 teaspoon ground cayenne pepper

    1/4 cup good olive oil

---

    1 pint grape tomatoes, halved (or 1 lb. large tomatoes, chopped*)

    1 yellow bell pepper, seeded and 1/4-inch diced

    1 (15-ounce) can black beans, rinsed and drained

    1/2 cup diced red onion  

---

    2 (or more) ripe Hass avocados,  diced at the last minute

    chopped cilantro, to taste

    additional salt and pepper, to taste, if needed

Grate the zest of the two limes (just the green part!) into the large bowl you'll be using for your salad; set aside. 

Juice the limes and measure 1/4 cup of the juice. In a small bowl, whisk together the measured lime juice, honey, salt, black pepper, garlic, and cayenne pepper; then add the olive oil and set aside.

Place the tomatoes*, yellow pepper, black beans, and red onion into the large bowl with the lime zest. Re-whisk the dressing and pour it over the vegetables. Toss well, and store till ready to serve. Keep at room temp if you will be serving within an hour or so; refrigerate for longer storage. If refrigerating, remove about 30 minutes before serving time.

Just before you're ready to serve the salad, dice the avocados and chop the cilantro, and fold them both into the salad. Check the seasoning and adjust if necessary. Serve at room temperature.

*If using large tomatoes rather than grape tomatoes, don't include them at the beginning; add them with the avocado. You may chop the tomatoes ahead of time and store at room temperature.

12 Mediterranean Diet Recipes to Try

With more and more evidence pointing to the Mediterranean Diet as both good for you and easy to live with, I'll be exploring more of these recipes. Here are a few I've got my sights on...

Chopped Greek Salad with Chicken, from Eating Well.

Grilled Rosemary Salmon, also from Eating Well

Insalata Caprese II, via AllRecipes

Greek Island Chicken Shish Kebabs, via AllRecipes

Spinach and Feta Pita Bake -- sort of a 15-minute pizza; via AllRecipes (400+ reviews; 4.5 stars)

Mediterranean Chicken, made entirely stove-top; via AllRecipes

Fattoush Salad is ubiquitous in Wichita, and with good reason: Lebanese is our strongest ethnic influence here -- plus, it's delicious. Here's Kalyn's Fattoush recipe.

Greek Feta Yogurt Dip, from Jeanette's Healthy Living

Chicken Breast with Prosciuto, from Tobias Cooks

Zaatar and Lemon Grilled Chicken, from Sunset

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

And a couple bean salads to try (no good pics):

Mediterranean Inspired Kidney Bean Salad, from Delectably Healthy

Bean Salad with Balsamic Vinaigrette, from the Mayo Clinic

Quick pork tenderloin with seasoned rub

Pork tenderloin is one of my go-to meals when I want something simple to prepare. It's also one of my go-to meals for special occasions, because it's delicious and elegant.

Originally, I was just going to salt and pepper it and rub it with a little olive oil, but I always have to remind myself approximately how long it takes to cook a tenderloin, and when I googled for that I ran across this recipe from Ellie Krieger on Food Network for Pork Tenderloin with Seasoned Rub.

Now, doing a lot of thinking (i.e., measuring and multiple steps) is what I was trying to avoid, but since this recipe uses one teaspoon of all the spices, that speeds things up a little bit. Also, I like that there's no sugar in the rub. Yay for low carb! (And Paleo, and Whole30!)

I also nixed the fresh garlic, because this would have added time to peel, chop, and fry. And with all those flavors in the spice mix, I really didn't miss it one bit.

Also, I don't trust any meat recipe that calls for a specific number of minutes. The secret to perfectly done meat of any kind is knowing what temperature it needs and hitting that. (I highly recommend using a digital meat thermometer like this one.)

And lastly, she didn't specifiy how much salt to use. I took a guess and missed the mark, so I've remedied that here.

So here is my simplified version of Ellie's recipe...

.

QUICK PORK TENDERLOIN WITH SEASONED RUB 

1 t. garlic powder
1 t. dried oregano
1 t. ground cumin
1 t. ground coriander (you could omit if you don't have this)
1 t. dried thyme
1/4 teaspoon kosher salt or 1/8 t. table salt (Use up to twice as much if you like things salty.)
1 to 1.25 pounds pork tenderloin
olive oil for coating pans

Preheat the oven to 450 degrees F.

In separate bowl mix the seasonings: garlic powder through salt. Stir until all the ingredients are well combined. Sprinkle the rub over the tenderloin with a dry hand; cover the entire tenderloin. If you have some  seasonings left, continue to sprinkle it until it's all gone. Then pat the pork all over so the seasoning adheres well to the tenderloin. (If you have other dinner prep to do, you could also let this sit at room temp for up to 15 minutes. That will add to the flavor and tenderness.)

Note: If you want to cut the prep time down further, you could skip the searing step, cooking it in the oven for the entire time.

Heat a nonstick skillet, over medium-plus-one-notch heat. Generously dribble olive oil in the pan and give it a minute to heat up. Then place the tenderloin in the pan; let it sit for three minutes and check the color on the underside. If it's nicely brown, rotate and do the next side the same. If not, let it sit for another minute and check again.

Repeat until all sides are nicely browned. We're just looking to sear the outside; not cook it through. (That happens in the oven.) This may be two or three sides, depending on the shape of your cut.

Grease the bottom of a 9x13" (or so) baking pan with olive oil and place the tenderloin in it. Insert the probe of your meat thermometer so it's in the center of the loin, embeded at least 2". Place the pan in the oven.

Approximate oven time will be 15 - 25 minutes. But don't go by the clock; watch your thermometer.

When the thermometer reads about 143-145 F, pull the pork from the oven. Please note: Most sources will tell you it's not safe to eat at this temp, but the temp will continue to rise as the meat sits. If you wait till the recommended 160 F to pull it, you will have dry, chewy pork. (Note the photo above is not of this recipe, and is probably pinker than it will be at 160 F.)

Once removed from the oven, let the pork rest in the pan -- thermometer still inserted -- until the temp reaches 160 F. This will be approximately five minutes.

Cut in slices 1/2 to 1/4" thick. Do not slice until just before serving. This is best served right when it hits that 159-164 F mark, so if possible, time the rest of your meal around this.

Here is Food Network's nutrition info:
Per Serving:
Calories: 209;
Total Fat: 9 grams;
Saturated Fat: 2 grams;
Protein: 30 grams;
Total carbohydrates: 2 grams;
    Sugar: 0 grams
    Fiber: 1 grams;
Cholesterol: 92 milligrams;
Sodium: 221 milligrams