Guest Post: Karen from Good Clean Chow shares some recipes

May 12, 2014

Guest Post: Karen from Good Clean Chow shares some recipes

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I first became interested in nutrition when I competed in the Belfast Marathon back in 2008. At that point I thought I was eating well, including lean meat, fish, vegetables, fruit and whole grain rice or pasta. I wondered why I was tired all the time and would pick up colds easily.

 

Fast forward to today and my eating habits tell a different story, after some further studies and extensive personal research I have changed my diet. I now live by the Paleo template, this includes eating nutrient-dense natural foods with no processing involved. It has become a lifestyle for me, not an unmanageable diet plan, and when started gradually can have huge differences in a persons life.

 

I am passionate about sharing my experiences, I want to encourage people to go back to basics and carry out their own research and discover what makes their body feel better. I always say food is our medicine and a multitude of issues can be helped by eating the nutrients your body needs.

 

I have created Good Clean Chow www.goodcleanchow.com and nutritional meal plans to reach out and am currently enjoying working with different people. Below is a selection of healthy and simple paleo recipes from my meal plans.

 

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Seed Crackers

 

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Should make at least 12 crackers

 

Ingredients

–    1 cup of pumpkin seeds

–    1 cup of sunflower seeds

–    1/4 cup of water (sometimes I add a little splash more)

–    herbs and spices to taste, anything from chilli, mixed herbs, paprika, salt & pepper

 

Directions

–    pre heat the oven to 180 degrees C

–    place the pumpkin and sunflower seeds in a blender, process until you get a reasonably fine consistently.

–    blend in the flavours you have chosen

–    slowly pour in the water

–    put the mixture onto a piece of grease proof paper, place another piece of grease proof paper on top, push down to flatten, and finish off with a rolling pin until mixture is about half a centimeter thick.

–    put in the oven an cook for 20-30 mins, this really depends on your oven, and the more you make these the better they will turn out. Just make sure to keep checking. Very often I turn the oven off after about 30mins and let the residual heat of the oven finish the job.

 

Parma Carrot Hash, Boiled Eggs & Avocado (serves 1)

 

 

 

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Ingredients

–    2 eggs

–    half a large carrot

–    half an avocado

–    2/3 slices of parma ham

–    teaspoon of coconut oil or butter

 

Directions

–    set your eggs up to boil for desired time, I aim for about 10 minutes

–    meanwhile grate half your carrot and slice up the Parma ham into small pieces.

–    heat your fat of choice over a medium heat, throw in your Parma ham first and let it crisp up a little

–    put in your carrot and let it heat through

–    season this mixture with a little pepper, there should be enough salt in the ham

–    de-shell your eggs when cooked

–    cup up half your avocado and plate it all together

–    this is a super simple nutritious breakfast.

 

Chicken Curry (serves 2)

 

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Ingredients

–    as much left over chicken as you wish*

–    half a head of broccoli

–    half an onion

–    1 red pepper

–    2 cloves of garlic minced

–    1inch of grated ginger

–    1 tablespoon of coconut oil

–    2 tablespoons of curry power

–    1 teaspoon of cayenne pepper

–    1 tin of additive free tomatoes

–    half cup of coconut milk

–    quarter cup of bone broth

–    sea salt and pepper to taste

–    a small handful of chopped cashews

–    (also if you have any other veg lying around, throw it in and use it up)

–    see below for possible cauliflower ‘rice’ side option.

 

Directions

–    heat the coconut oil over a medium heat and throw in your garlic, ginger and onion

–    when your onions have turned translucent, put in the curry powder, and cayenne pepper and coat everything well.

–    next put in your vegetables along with the tomatoes and bone broth

–    season with salt and pepper and along to simmer until your veg is soft.

–    pour in your coconut milk and combine.

–    top with cashews

–    serve as is, or along with cauliflower rice (blended cauliflower head into ‘rice’ consistently, fry in pan over medium heat with coconut oil and favorite seasoning.

 

*I always put this dish together the day after I’ve made a roast chicken, a great way to use up the darker meat. Also, all being well you’ll have cooked up your chicken bones for bone broth to also add to this recipe.

 

Slow Cooked Beef, Sweet Potato Fries and Chard (serves 2 with leftovers)

 

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Ingredients

For the Meat

–    Chuck beef, silverside beef, brisket whatever you fancy getting from the butcher, size will depend on how much leftovers your want.

–    try and marinade your beef for a couple of days before cooking as this will really help with the flavour.

–    for the marinade this is up to you:

–    try a selection of herbs and spices, such as cumin, cayenne pepper, paprika, garlic etc,   mix these together with some balsamic vinegar and place all over the cut of meat.

–    leave in the fridge for a few days.

 

Sweet Potato Fries

–    1 large sweet potato

–    tablespoon of coconut oil

–    dusting of paprika, or mixed herbs.

–    sea salt for seasoning

 

Red Chard

–    good big bunch of chard

–    teaspoon of coconut oil

–    sea salt and pepper

 

Directions

–    place the beef in a slow cooker with a few cups of left over bone broth, you don’t need to too much liquid in here.

–    cook for 8 -10 hrs

–    for the sweet potato fries, pre heat your oven to 205 degrees C, cut the sweet potato into thin chips

–    melt the coconut oil in the microwave and then coat the sweet potato

–    sprinkle over salt or other seasoning and paprika.

–    cook for 20-25mins until turning slightly brown.

–    for the chard heat the oil and fry briefly until slightly softened adding the seasoning.

–    serve all together and enjoy.

 

Parma Wrapped Scallops and courgette Spaghetti (serves 1)

 

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Ingredients

–    6 large scallops

–    6 slices of parma ham

–    1 tablespoon lemon juice

–    sea salt and pepper to taste

–    melted coconut oil for drizzling

–    1 courgette

 

Directions

–    pre heat the oven to 175 degrees C

–    wrap a piece of parma ham around each scallop

–    season with salt and pepper

–    pour lemon juice over each scallop

–    drizzle coconut oil over all the scallops.

–    place your scallops on a baking tray and cook for 15 minutes

–    meanwhile prepare the courgette, I actually make mine look like spaghetti with a spiralizer or a julienne peeler. If you don’t have one of those you could just slice it up, grate it or use a vegetable peeler to make long strips which would work fine. Cook in a pan with fat of choice with seasoning.

–    when scallops are done they should be firm and opaque throughout and parma ham should be crispy