Real Food Challenge Day 5
Candied bacon care of baconbabble.com
I’m overwhelmed by the success of this challenge and we’re only on Day 5. The enthusiasm and support you’re showing is amazing. We had a great showing at the nutrition meeting on Wednesday night and I’ve decided to keep holding them at least every two weeks. As we continue with the challenge, I’ll continue posting links, recipes and resources, but I’d like to add a “Q&A” component. So, if you have any questions you want answered email them to me or ask in the comments and I’ll try to address them in a post…
We’re still focusing on breakfast this week, so today’s topic is BACON. I’m seeing a lot of bacon consumed in the past 5 days. Bacon is NOT evil in essence, however, there are a few reasons to limit its consumption and be conscientious about your bacon selection.
Problem: Preservatives. If you’re buying Costco or Safeway bacon, it’s filled with tons of sodium, nitrates and other crap I can’t even pronounce, which is generally bad for you.
Solution: Buy higher quality bacon, organic, naturally raised, look for “no nitrates” on the label. Also check for sodium and sugar in the ingredient list. If it has anything ending in “nitrate”, “nitrite”, or anything you don’t recognize, skip it. You can get the good stuff directly from the farmer.
Problem: Bad Fat. Bacon is high in fat, usually the bad kind. As you know, I’m generally very pro-fat, but as you start thinking about balancing out your Omega-6/Omega-3 fatty acid ratios, consider that conventional bacon will be a significant source of Omega-6 fatty acids (the kind you already have too much of) and not a significant source of Omega-3 fatty acids (the kind you need more of).
Solution: Buy back bacon because it’s less fatty, and supplement with lots of fish oil to balance out your fat ratio.
Problem: It tastes sooo gooood.
Solution: Have it once it a while, but get the good stuff, and enjoy it!!!
Miller’s sells an excellent bison roast if anyone’s looking for something different. It was $14 and fed me some good size portions for several meals over about 2-3 days. I have to check with Tenille, but I think we cooked it to 160 which was a bit long for my tastes. At 145 I was ready to go
Breakfast: 4 eggs (2 yolks only) / 1 grapefruit / 1/2 banana / 1 coffee black / 2 teaspoons of fish oil (does this count as fat intake?)
4 egg one yolk spinach and steak omelette. If this is wrong, I don’t wanna be right!
2 scrambled eggs, celery, 2 breakfast sausages, coffee
Lunch: chili, no beans
Dinner: Halibut, boiled cabbage
Snacks: pork, blueberries, green tea
2 eggs and 1/2 a grapefruit
… same as last 4 days but couldn’t figure out how to use the web site until my gracious incredible most awesome coach brendan showed me how…
3 eggs, an ounce of chicken breast and a cup steamed spinach.. berries for dessert
and since we’re on the topic of bacon, I asked Steve’s 9 year old a few months ago what I should respond during an interview when they ask me what my strengths and weaknesses are… he responded that that was way too easy, and that I should say “my weakness, for sure, is bacon.” Nice.
I was dreaming about cauliflower last night. How odd.
Breakfast:
4 egg whites with spinach and sauted (saw-taid – god my spelling is horrific – spell check did not even know what i was trying to say)shrimp
strawberries
Coffee
water
@Michelle
Looks like this is Bacon intervention week on TLC.
my delicious cauliflower eggs again..I am hooked!
3 eggs
grated cauliflower sauteed in garlic
salsa
@Michelle
and you got the job! smart kid! more supper left overs for breakfast, bbq chicken and spinach salad.
My delicious cereal concoction with bluberries/raspberries.
And an big ol XL tea from Tim’s.
And I want to think Miller’s has nitrate free bacon since I saw them slice it right off the pig, and then into the cooler to sell. Would this count as nitrate free… Turbo?
Another delicious ‘Go-to’ recipe….
As usual… tweak whatever you want re:spices/veggies. You may have to scale down veggies if you have a smaller quart slowcooker… this recipe is for a 6.5 qrt.
Mandy’s Veggie Beef Chili
1 – 1 1/2 lbs of ground beef
Half a head of broccoli florets (cut up) – Could also do Cauliflower florets
4 carrots (sliced)
4 stalks of celery (sliced)
2 zucchini’s (sliced)
6-8 mushrooms (sliced)
1 bell pepper (cut up)
1 onion (cut up)
1 jar of salsa (watch the labels for sugar)
1 can of crushed tomatoes
1/2 C of beef broth
3 TBS of Chili powder
2 TBS of minced garlic
1 TBS red pepper flakes (or something spicy)
1 TBS Cumin
Salt & Pepper
Throw everything in the slow cooker for 7-8 hours on low. Voila, dinner is done.
4 eggs Whole……4 whites…… 3 oz ham……. 1/2L water…….
black coffee…..
Boiled eggs last night…and good thing…morning was on the run…and started with running late! 2 boiled eggs, sliced peppers, 1/2 bannana. Yeah! it’s Friday!
However, we were invited to a party tonight…I might have to bring my own food!
@Motha aka. Mandy
Probably, but ask them to make sure.
@chris
Dreaming of cauliflower because of our nice chat at Safeway near the vegetables yesterday! Plus I had 2 cauliflowers in my cart! Plus we discussed how to make it like mash potatoes! haha
I had a very productive night last night, made an amazing salmon over veggies to die for (thanks go directly to the coconut oil!!) Made a pan of breakfast quiche, and prepackaged 4 fruit salads (mmm, fruit). Along with a recovery swim 2.7km.
breakie: one square breakfast quiche ~ 2 eggs, 1oz back bacon, 4 mushrooms, 2 kale leaves, 1/4 green pepper, 1/8 onion. And some pecans. I can’t wait for the fruit salad, I’ve been dreaming about it all am: 1/4 cantaloup, 1/4 grapefruit, 1/4 cup raspberries.
I made a stop for groceries yesterday and that led to 2 hours of cooking…starting at 9pm, not smart. lol
I made the Primal Jambalaya (yum!) and Mandy’s Sheppard’s meat pie thingy (yum!) she posted yesterday…
@Motha aka. Mandy Does the thingy have a name Mandy?
BF (post workout) – Mandy’s Sheppard’s meat pie thingy
Lunch – Madeleine is taking me out for a Birthday lunch at Maxime’s!
(Snack if needed – some Primal Jambalaya)
Supper – My papa, sister and boyfriend are taking me out…I suggested Mongo’s Grill because you prep your own dish (choose veggies/meat/oil/sauce/spices) and then they cook it in front of you on a huge grill.
* Great place to go out to a restaurant and stick to eating Paleo! Me recommends!
3 eggs and a yellow pepper…..but apparently I need to have cauliflower. that’s not what I dreamt about last night, but we won’t go there!!!
post work out
2 eggs, 1 cup of a mixture of veggies (broccolt, onions, spinach, cauliflower) precooked then sauteed in olive oil,also a 1/2 cup of a mixture of pineapple, cucumbers, tomatoes, lemon juice and cilantro.
Preworkout Jodi & I- Smoothie w/ berries and some whey protein. Not ideal but I need something before working out and I love sleeping so making food in the am is minimal.
Post workout was beef/pork with hotsauce and three almond butter pancakes. Jodi had pancakes and two pork kabobs left over from last night
Lunch TBD
Supper Roast w/ carrots, spinach salad
2 boiled eggs,1 tomatoe adn 1/2 avocado
@ MLC
When at Miller’s I asked if thier bacon was nitrate free (the sales lady was not too nice)… she went to the back… came out and said ‘all bacon has nitrates’. Since I know they all don’t… I left without buying any cause I wasn’t impressed that they didn’t know but call themselves a meat market. However… I really do want the bacon. Don’t the nitrates come into play in the packaging of the bacon… keep it from going rancid? So if you get it right from the cooler… you’d think it’d be fine. I’m gonna go with that.
@ Smokey Jo
It’s just called Sheppard’s Pie… However you can call it Mandy’s Sheppard’s pie… I don’t mind the props.
1st weekend on the challenge… Stay strong everyone! If you are having a ‘I think I may need sugar’ moment… make some baked apples with raisins, walnuts, vanilla, cinnamon… it’s a yummy treat that’ll fix that craving.
Omelet made with 4 eggs green pepper, finely chopped broccoli, tomatoe,
chicken sausage with 2 scrambled eggs, avocado, salsa and spring mix salad.
oops that was three eggs in the omlet, have some leftover for later, guess I gotta watch the intake amount cause im in a cast for a week or two kinda hard to do a good work out
@Motha aka. Mandy
You’re right, nitrates are preservatives, they keep the meat from going grey. When you buy nitrate free bacon or any other nitrate free deli meat for that matter, it looks and smells kind of funny (but it doesn’t mean it’s bad). It has a greyish colour and goes bad in a day or two. Also, you can get bacon that is totally nitrate free or bacon that is just lower in nitrates. I don’t worry about it when eating the occasional slice, but if I know I’m going to eat it in bigger quantities, I splurge for the good stuff. I wrote the post because I saw a a lot of people eating lots of it.
Jeff, is that from Volleyball on Tuesdasy?!! That’s crazy! I’m sorry man, that really sucks, I’m sure the coaches could offer great upper body stuff for you to do…@jeff
@Motha aka. Mandy
Mandy,
Nitrates preserve the meat but also add flavor and color. And the not so nice lady was wrong, not all bacon has nitrates. I get ours from http://www.harborsidefarms.com – these are amazing farmers that deliver into the city many times a month. One of the pick up spots is at my husbands office on Provencher – right near the gym…
They have nitrate/sugar free bacon, sausage, cold cuts, hot dogs made from free range, grassfed animals. PLUS a ton of other cuts from cow, chicken, pig and lamb. Alot of the meats you buy at the local organic stores are still grain finished, but harborside’s are not. PLUS it is MUCH cheaper to go directly to the farmer.
enough of my harborside plug
on another note..Baby Johanna is excited for her first paleo meal this evening..egg yolks! I am not doing the “traditional” cereal for first foods..
_
I thought I post this recipe too..it is delicious!
cabbage roll soup
broth ( I used my homemade chicken, beef would be fine too)
1 lg can of crushed or whole tomato
onion sliced
cooked ground beef
shredded cabbage
add all ingredients to a crockpot and let cook on low for 8-10 hours.
I actually was creative and used a “paleo meat loaf” gone bad for the meat..it didn’t stick together very well, so I crumbled it all up and used this for the beef in the soup. I have been eating this for days and it gets better everyday.
@Smokey Jo
I think that had everything to do with it. That’s hilarious. Im such a dork.
Breakfast: 2 omelet muffin things, with green/red pepper and bacon. Washed down with a shot glass of fish oil…. then coffee and milk.
Breakfast – crustless quiche – approx 2 eggs, coconut milk, veggies.
Met a friend at Tim’s for coffee, had a carb craving, caved and had a muffin – went shopping after, spent a lot of money – sugar and caffeine induced insanity?!!
Am doing penance for muffin, having chicken and celery for snack. We are going out for dinner but will stick to meat/veggies combo.
@helen
Glad to see you made it online!!
@chris
I think it is spelled “sauteed”!
@Suzanne
That cabbage roll soup sounds fabulous, will definitely try it!
Breakfast today: leftover fajitas, chicken breast, peppers and onions & black coffee
Also today I have had a banana, larabar, apple, pulled pork and lots of water.
@Scott A
Atta boy!!
@Erika We’ve been stuck at Tim’s before, my go to choice is always the chili, it’s a delious choice 98% paleo, (skip the big beans, they’re easy to eat around).
I think I’m making chili for dinner…
@natalie g
Thanks, didn’t even think of that.
@MLC
I thought you’d like that!
Pre-workout: apple/coconut milk/protein shake
Post-workout: spinach and mushroom omelet with salsa.
+fish oil
@MLC
Also, I tried making your protein bars yesterday. Except I made them with IsoNaturals whey powder which has zero taste. I did not dig. I think they need something else for flavor or you’d need to use flavored powder.
Good for a meal on the go though, regardless of taste.
Lunch: spinach salad with chicken and almonds
Supper: Salmon steak, mixed veggies ie; cauliflower, broccoli and carrots. 6 shrimp
snacks: 1.frozen berries and a bit of cottage cheese, 2.an apple and 3.almonds with 3 dried apricots. I have never eaten this often in my entire life. I also have never eaten so healthy.
“I feel good…. like I knew that I would now.”
James Brown
Hey folks, here is another recipe for ya’:
Bolonaise Sauce ( I put over cabbage or cauliflower)
2 med. onions
2 med. carrots
2 stalks celery
1/4 cup oil
3 lb ground meat (I use beef or bison)
1 lb chopped tomatoes
1 cup red wine (or some balsamic for flavour and omit wine)
2 tsp oregano
2 1/2 TBS tomato paste
1/2 cup cream (coconut milk, sour cream, heavy cream – whatever you use)
1. Saute the onions, carrots, celery and garlic in the oil in a large frying pan until the onions are transparent. Put into crockery pot.
2. Brown the meat in the same frying pan stirring to break up meat. Put into crock pot with the tomatoes, red wine, oregano, tomato paste, s&P to taste. Stir well.
3. Cover and cook on the low setting for eight hours. skim any fat.
4. Add cream, stir well and cook on the high setting until the sauce is reduced and thick. SERVES 8 (makes leftovers)!
While I am at it – here is the chicken wing recipe that I am ADDICTED to:
Spicy Chicken Wings
2 pounds chicken wings or drumettes
2 TBS Olive Oil (or other)
2 TSP Lawry’s Salt (I omit)
2 TSP citrus and pepper seasoning (I use Epicures Chili Lime Sansel)
1 TSP Paprika
1 TSP Cayenne (I omit – too spicy for me!)
1 TSP ground thyme
Mix all marinade ingredients, mix into chicken wings. I marinade a couple hours or even a couple days.
Cook @ 375 for 20 minutes.
1
@ Steve A: LOVE THE JAMES BROWN!!!
2 egg omelette with shrimp, green onions and there might have been cheese in it…ok there was
Cajun Chicken salad for my “breakie” still on nights
Breakfast: 2 egg quiche thing with bacon jam (this amounts to slice)
Lunch: Same thing and a spinach salad
Supper: At parents for games night and I have to thank my mom for making sure there’s always meat and veggies when I’m there. I did have the no-fat, not-real-food ceasar dressing on the salad and I know the veggies had margarine on them but she’s been super supportive and I choose to pick my battles, like refusing the cookies my Dad insists “won’t kill me”, ugh!
I’m looking forward to spending some quality time in the kitchen tomorrow! Great recipes everyone
breakfast: canned mackerel, asparagus, broccoli, green tea
snack: half can tuna. salad, olives, orange.
lunch: steak. broccoli, green beans. Also went for a booster juice.
snack: steak, avocado.
diner: went out to eat. Citrus bbq chicken with garden salad.
good stuff guys, thanks for sharing recipes.
@Luke
My recipe for protein bars is roughly (I don’t really measure)
3/4 cup almond meal
3/4 cup shredded coconut
a couple of scoops or protein powder
lots of cocoa (I use about 1/2 cup, but that makes it really chocolaty)
2/3 cup almond butter or other nut butter (cashew macadamia nut is awesome)
a couple of tablespoons of butter or coconut oil
a teaspoon of honey (my mom uses fruit puree instead)
like i said I don’t really know the proportions, but just keep adding stuff until you get a good consistency then flatten onto a pan and freeze and cut up into pieces and refreeze.
I kind of consider this an occasional treat though because I don’t consider it “real food”