Green Curry Pheasant

Screen Shot 2016-02-09 at 9.50.53 AMHere is a recipe from Rob Paetzold. Rob was kind enough to provide me with all the ingredients, including the pheasant. I highly recommend this dish. It is super tasty and about as organic as it gets because the bird was shot down in a local field last fall. If you don’t have pheasant, use a chicken. Also, if you’re doing the Eat Well Challenge, you have two options: either reintroduce snow peas, like we did, or leave them out of the dish.

Here are Rob’s ingredients and instructions:

I have snow peas in this curry, but use whatever you want, so long as it’s green. Asparagus, regular peas, sugar snap peas, more herbs, bok choy, green beans; you get the point. Serve curry with long-grain rice. Since you are doing the paleo challenge, I would rice up some cauliflower.

Bone out the pheasant like you would a chicken. I always brine mine over night. I always soak in salt, pepper, and a bit of cane sugar (no sugar for you, eat well challengers).


1 small onion, sliced thinly from root to tip
1 Tsp oil
1 15-ounce can of coconut milk
1/4 cup chicken stock (optional)
3 citrus leaves (optional) (we used lime)
2 Tsp fish sauce or 1 Tsp coconut aminos
3 to 4 Tsp green curry paste
1 pound skinless pheasant breasts, cut into bite-sized pieces
1 to 4 serrano or jalapeño chiles, sliced thin
1/2 pound snow peas
1/3 cup chopped Thai basil or cilantro


1. Heat the oil over high heat in a wok or large frying pan. Sear the onion over high heat, stirring it often, until it browns on the edges. Salt the onions as it cooks.

2. Pour in the coconut milk and the stock, if using. Fill the coconut milk can halfway with water and pour that in, too. If you are not using stock, fill the coconut milk can all the way up and pour the whole can into the pan. Add the citrus leaves, as well as the fish sauce and the curry paste. Bring this to a boil, then simmer for 15 minutes.

3. Add the pheasant breast and simmer gently for 5 minutes. Then add the chiles and snow peas and simmer another 5 to 8 minutes. Stir in the basil or cilantro and serve.

Baked Cinnamon Apple Chips


I’ve claimed in the past that recipes were easy. This one, though, takes the cake. These baked cinnamon apple chips took almost zero prep, made for an awesome snack, and there was almost nothing to them.

All you’ll need is a couple apples (I used pink lady), and a tsp of cinnamon.

Preheat the oven to 200° and then cut the apples into pieces as fine as you can get them. The sharper the knife, the easier this will be. Place the slices on a parchment paper-lined baking sheet (without overlapping them) and coat them with a dusting of cinnamon. Bake them for one hour, then flip them over and bake for another 1-2 hours, depending on the thickness of the slices.

That’s it!

Easy and delicious. What’s not to love? Get your hand out of that bag of almonds and give this a shot! You won’t be disappointed. I found this recipe on Paleo Grubs. Go check them out!

Kale and Potato Soup


Here is a healthy, easy meal that I made last week when it was deathly cold outside. It gave me something to look forward to on my walks home from the gym. No matter your cooking ability, this one is pretty hard to mess up and it makes a nice amount of food that you can easily reheat.


2 Tbsp olive oil

2 bunches of kale (tough stems removed)

1 onion finely chopped

1 lb. sausage (Eat Well- get ground pork and add sausage seasonings that you prefer- there are many different ways to do this depending on how spicy you like your food, Google it)

8 cups chicken broth

1 large white sweet potato

Salt and pepper


Brown sausage meat in olive oil. Add onion and cook until onions are soft. Add potatoes and stir for a few minutes. Add chicken stock and simmer until potatoes are soft (about 20 minutes). Add kale and cook for a few minutes (until kale is wilted and bright green, but not soggy). Season to taste with salt and pepper if needed.

Green Smoothie For Breakfast

IMAG3815Since starting the Eat Well Challenge a couple weeks ago, I have woken up every morning and made a green smoothie. At first I was skeptical; I didn’t think a smoothie would fill me up. But as usual, my wife was right. A smoothie for breakfast leaves me satisfied for hours and gives me energy to kick off the day with a hard workout. Here’s one variation of what I have made:

1/2 C mango kombucha

1 banana

1 red Swiss chard leaf

sm handful spinach

sm handful parsley

2 brazil nuts

4 walnuts

2 splashes filtered water

1 T finely ground chia seeds

5 ice cubes

Blend the ingredients and enjoy!

Paleo Pizza Bake


You can probably tell from the title that this is one you need need to try. It’s a recipe that I got from PaleOMG and have now made multiple times in less than a month – it’s that good.

You’ll need these items:
1 lb. ground Italian sausage
1 spaghetti squash (I used one roughly the size of a football)
1/2 yellow onion, diced
1 cup spaghetti sauce (this stuff is free of any sugar/weird ingredients)
1 tsp. basil
3 eggs, whisked
salt & pepper to taste

Now do this:
1. Preheat the oven to 400°
2. Halve the squash the long way, scoop the seeds out, place open side down on a baking sheet and bake until the skin is soft (30-40 minutes)
3. Remove squash and turn heat down to 350°
4. In a frying pan over medium heat, fry Italian sausage and onions until sausage is no longer pink
5. Use a fork to pull the squash from the skin and into a 8×8″ baking dish
6. Pour spaghetti sauce and basil into frying pan and mix with sausage/onions, then add to baking dish and mix everything together
7. Add whisked eggs to baking dish and mix until you can’t see the eggs anymore
8. Bake for one hour or until there’s a small crust on top of the dish

You’re going to like this one. Go make it!

Shepherd’s Pie


Eat Well is in full force and here is a recipe from Sunday nights potluck.

Funny story is that I forgot to take a picture of the first batch that I brought to the potluck, so this lovely piece of deliciousness pictured is from round two. And let me tell you it was as good as the first, for those of you that were at the potluck a few days ago.

The original recipe is from my favorite paleo cookbook, Well Fed. I have cooked this many times, but have made my own additions to this recipe.

The author, Melissa Joulwan has another book out that I do not own yet, Well Fed 2, and I’m sure it has equally tasty recipes in it.

Here are the instructions on cooking this dish for those of you that are interested:


1 batch cauliflower rice- (riced in a food processor)
1.5 TBSP- coconut oil
1 medium onion- diced (about 1 cup)
2 carrots- peeled and finely diced (about 1 cup)
2 cloves garlic, minced (about 2 tsp)
2 lb. ground lamb (I used ground beef instead)
salt and pepper to taste
1 TBSP tomato paste
1 cup beef or chicken broth
1 tsp coconut aminos
1 tsp dried rosemary
.5 tsp dried thyme leaves
3 egg whites


Preheat oven to 400 degrees.

Over medium heat, add the coconut oil for 3 minutes. Once it is heated add the onion and carrot and reduce heat to medium-low and cover; allow the veggies to get soft but not brown, about 5 minutes.

Add garlic to the pan until fragrant, about 1 minute.

With your hands crumble in the ground lamb/beef and break up big chunks with a wooden spoon.

Sauté until the meat is browned, 5-10 minutes. Taste and season with pepper.

Add tomato paste, broth, coconut aminos, rosemary and thyme to the pan.

Stir to combine and bring to a boil. Then let mixture simmer uncovered for another 10 minutes.

Set the pan aside and let cool for 10-15 minutes.

Scramble the egg whites until frothy and blend into the meat mixture.

Add 1 TBSP of coconut oil to another small pot and heat on medium. Once oil is heated add the riced cauliflower along with 1/8 cup water.

Cook, stirring occasionally for 5 minutes then take off heat.

Now it’s time to combine everything. In a 12×6 baking dish, first put in the meat mixture and smooth it out evenly. Next, add the cauliflower rice to the top and also spread out evenly. Lightly sprinkle the top with paprika.

Place on the middle rack of the oven and bake for 25-30 minutes, until the top begins to brown.

Remove and allow to cool for 5-10 minutes before eating.

Homemade Reese’s Cups / Protein Balls (Cheating Done Right)


Earlier this week, Katie made some (really, really, really) delicious treats for the sale that we had at the gym. More than a couple people reached out to find out how to make the snacks at home, so Katie was kind enough to put together a little blog post talking about what she made, and how you can make them for yourself. Take it away, Katie…

Let’s face it, we all need a lil cheat every now and then, but what exactly is in said cheat and how is it affecting your body? One of the main things I look at when assessing my purchases at the grocery store is the ingredients list. You would be surprised at how many ingredients can fit into 1 serving of a chocolate bar.

With just a little effort, it’s actually pretty easy to make satisfying treats at home without the added ingredients and calories that you’ll find in store-bought snacks. Plus, if you’re a little OCD like me about cleanliness, you’ll appreciate knowing exactly what came in contact with your food vs. it getting processed in some huge mystery food factory (I mean think about the chocolate river in Willy Wonka, ew).

Remember, everything in moderation! Don’t eat these all in one sitting. Savor your treats (and the rest of or your food) and really connect with how they are affecting your mind and body.

Protein Balls


  • 1 1/2 cup cashews (or other nuts)
  • 1 cup pitted medjool dates
  • 1 tbsp coconut oil
  • 1 tbsp SFH Pure protein powder (chocolate or vanilla would work best)
  • 1 tbsp chia seeds
  • 1 cup unsweetened shredded coconut


  • Put all of the ingredients in a food processor (nuts first) and blend
  • Roll into little balls (roughly an inch)
  • Roll finished snacks in shredded coconut until evenly coated
  • Place finished product on parchment paper in fridge

Home-made Reese’s cups


  • 1 cup smooth almond butter
  • 1/2 cup unsweetened shredded coconut (optional)
  • 1 tbsp coconut oil
  • 1 tbsp honey
  • 1 cup dark chocolate chips (I used Enjoy Life brand – gluten, dairy, and sulfite free)
  • 1 tbsp salt


  • Place almond butter, oil and honey in a glass bowl then microwave for about 30 seconds or until melted. Stir in shredded coconut until evenly combined. Divide the mixture into each opening of a mini muffin tin.
  • Place the chocolate chips in a glass bowl and microwave until melted Pour melted chocolate on top of each muffin tin then place the tin in the freezer for about an hour.
  • I used a fork to pop out the little cups – a knife may work just as well.
  • Sprinkle with salt
  • Store in refrigerator or freezer


Italian Sausage Stir Fry


When cleaning up your diet (or working to keep it clean), feeling satisfied in your meals can be a real challenge. This is a recipe that I started making during our Eat Well challenge earlier this year and I’ve found is a great way to be able to eat a satisfying meal without filling up on junk. The recipe makes numerous hefty servings, is pretty straight-forward, and is reminiscent of some of my favorite Italian dishes (win!).

It takes a little over a half hour to make and is well worth the effort. Give it a shot if you’re looking to try something new for dinner!

What you’ll need:

2 heads of broccoli, cut into florets
5 Italian sausage links (I used the sweet Italian sausage from the Wedge)
2 red bell peppers
1 green bell pepper
1 can fire roasted/diced tomatoes
Italian seasoning
Salt and pepper

How to make it:

1.Cook the sausage in a frying pan until browned (grill them is the weather is cooperating!)
2. Cut the peppers into strips and the broccoli into florets
3. In a separate pan, add some coconut oil and fry the peppers until tender, then add the broccoli and cook until it softens. Stir frequently.
4. Once the broccoli is cooked, add the can of tomatoes, seasoning, and salt and pepper. Turn heat down to low.
5. Cut the sausage into 1/2″ pieces and add to the stir fry.
6. Mix everything together and serve!


How To Wake Up

lightFor the millennia before electricity, humans woke up to the gradual light of sunrise. Our brains thrive in this environment. Our circadian rhythm, cortisol cycles, and sleep health are all evolved for dawn stimulation.

Somewhere along the line things got twisted. Instead of waking up with the sun in a relaxed and energized state we now lurch awake, in the dark, to blaring alarm clocks. This means that your first waking experience is a fight-or-flight response with your stress hormones going through the roof. It’s not a great start to the day. And unfortunately, long-term activation of your body’s stress response can cause heart disease, obesity, depression and general misery.

Speaking as someone who hasn’t slept past 4:00AM since 2009,  I feel like I have unique insight into how lame an unnatural wake pattern is. (very lame) After years of torment I finally decided to make a change so I got a wake-up light. I bought a Phillips model, because it was the cheapest, and it’s turned out to be pretty much the shizzle.

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It works by gradually lightening until it reaches a level of brightness similar to sunrise. Then it makes a chirping bird noise, just in case the light wasn’t enough to wake you. I’ve been using this thing for a couple of months and only once have I needed the bird chirps to wake up. Usually by the end of the lighting cycle I’m awake and coherent.

The wake-up light is not a quick fix for a crummy lifestyle. But I’ve found that starting the day off with healthy hormone levels makes me more effective and less stressed throughout the day. I also think I fall asleep more easily and sleep more deeply through the night.

True, waking up to a light bulb isn’t quite as good as waking up with our big yellow friend in the sky, but I’ll take it any day over a blaring klaxon and flashing LEDs.

Paleo Oatmeal

Paleo Oatmeal 2

The breakfast game-changer is here!

When I first heard about paleo oatmeal, I quickly dismissed it because I have never been a big fan of oatmeal. I didn’t care for the consistency and how it left me feeling hungry minutes after eating it.

But this oatmeal leaves me satisfied for hours and the consistency issue is the farthest thing from my mind as I’m in a non-stop shoveling motion to get this in my belly.

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Feel free to add or take out anything that you want to what is listed here. I discovered this formulation through experimentation.

Paleo Oatmeal Ingredients:

- Coconut Oil

- Raisins

- 3 Eggs

- Banana

- 1 Tbsp Almond Butter

- Large handful of blackberries (Can also use- blueberries, raspberries, apples, etc.)

- Small handful of pecans and walnuts

- Splash of Vanilla Extract

- 1 Tsp Pumpkin Spice

- 1 Tsp Cinnamon – (I have also used 1 tsp nutmeg a few times)


1) Over medium heat sauté raisins, pumpkin spice and cinnamon in coconut oil while you prepare the rest.

2) In a food processor (can also use blender if you don’t have FP), combine banana, eggs, nuts, almond butter and process until almost liquified.

3) Add the mixture to the pan with the sautéd raisins. Continue to stir until desired consistency. For me, I error on the side of cooking to much. I add in the blackberries for a minute or two at the end of the process, just enough to heat them up.

4) This make enough for one person. Double everything, if cooking for two. Enjoy!