Monthly Archives: May 2012

The incredible, edible, egg. I eat a few everyday. Yep, yolk and all. After so many years of being scrutinized by the diet Nazi’s as being one of the culprits of high cholesterol ( right around the time margarine was also popular ) eggs are making a comeback. Not only are they not going to cause your cholesterol to sky rocket, but they are a great protein rich food to start your day with. Its time to run out and get yourself some eggs. But first, here are some things to look for before purchasing.

Look out for key words….these key words include:

Cage Free – Cage free has no legal definition… cage free basically means that they are probably in a hen house sans cage, yet still crowded together and stuffed like sardines.

Free Range- Free range also has no legal definition. They are basically your “cage free” chickens with “access” to the outdoors. “Access” means the over crowded hen house has a door that is left open. However, chickens are not the brightest of animals…and don’t venture out much. If their food is inside, that is where they are going to stay.

Vegetarian Fed- Did you know that Chickens are not vegetarians? Yep, when they are actually free to roam they will eat insects, worms, etc. Nothing makes my blood boil more than seeing a carton of eggs that says “Free range 100% vegetarian fed”. The only way that you can assure that a chicken is 100% vegetarian fed is if they are kept contained somewhere with no real access to the outdoors. Also 100% vegetarian fed, means 100% chance it was fed some form of soy.

Natural- This term means absolutely nothing. The only thing it means is that the unknowing customer will spend an extra buck because they think they are buying something that is at least a step up from conventional. Wrong.

Omega 3 fortified- This term means that the chickens were usually fed a diet of flax seed or some other type of dietary supplement. The omega 3’s may be a bit higher in these eggs but omega 3 fortified doesn’t mean the chickens were raised outdoors in green pastures and open spaces.

Organic-This means the chickens are given organic feed, and no antibiotics, and they may or may not have access to the outdoors

So what kind of eggs should you buy? Your best bet is to buy your eggs from the farmers market, whole foods, or other gourmet/natural food store. Look for real pastured eggs. Ones that were free to roam, and not fed a “vegetarian diet”. You will probably find that pastured eggs tend to be more expensive so if you can’t afford the extra dollar, I would recommend at the very least going with organic…or you could skip that morning Starbucks which costs the same as a dozen pastured eggs, make your coffee at home, and stop making the “but its too expensive” excuse. Yep that’s right, I said it.

For now, I will leave you with a little lesson on omelet making…or perhaps how to not make an omelet… courtesy of none other than the drunken Hannah Hart. Warning: This video contains explicit language…which is hilarious but not recommended for children or those allergic to cursing.


Day #30 has come and gone. It felt weird making my breakfast this morning and not snapping a photo of it before I dug in…so I snapped a quick photo anyways. I think I have created an odd habit. Taking pictures of my food has worked its way into my routine. Uh oh.

I may take a few days off from posting about my food but I have a feeling I will be back with more very soon…perhaps something a bit more challenging. We shall see. 🙂

Now on with the days food!


Scrambled eggs with smoked salmon, dill, and sweet potatoes.

If you still have not tried smoked salmon in your scrambled eggs… you don’t know what you are missing out on. I suggest you try it immediately.

Not only did I survive yesterdays WOD but I also had the opportunity to cook lunch for my friend Laura and her little one Claire. ( well, Claire had a sandwich with almond butter and jelly ).

Salmon with red and golden beets, ( glazed with coconut oil, chicken stock, and raw honey ), and brussel sprouts.

I was a little nervous serving beets and brussel sprouts to Laura…little did I know it was the first time she had tried either of these vegetables. If you have had beets before, you know they have what we call in the culinary world an “earthy” flavor. A.K.A. it tastes like dirt. They are kind of an acquired taste…but luckily Laura isn’t a picky eater and enjoyed the beets and the brussel sprouts. Mission accomplished.

Another concern when serving fish is that people are not used to #1 eating the skin, #2 seeing it served skin side up, and #3 are used to it being served to them over-cooked. Laura asked me before she started eating “Can you eat the skin?”. Yes. You can indeed eat the skin. If it is served nice and crispy of course.


Salad of of leftovers

For a post-workout meal I made a salad out of leftovers from lunch. The only thing I had to slice up was mushrooms and avocados. I added a bit of balsamic vinegar and dinner was done!

And that my friends concludes my thirty days of Paleo…or does it?

Hard to believe yesterday was day #29, only one more day to go…that is if Is survive this WOD  today…

WOD ( workout of the day )

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I might die. Guess I better make some good food.


Bacon, eggs, and sweet potatoes…yum



Left over London Broil and the usual avocado, mango, peppers, and olives


More leftovers!

I love leftovers. I used the rest of the London Broil from the night before and sauteed some peppers, onions and mushrooms. I guess you could say I made fajitas..just minus the tortillas.

If there is no blog tomorrow its probably because I didn’t survive today’s WOD…or my arms, including my fingers are too sore to lift. Wish me luck!

I was kind of a slacker yesterday. I think I had an adrenaline hangover from the midterm the day before. I didn’t even make it to CrossFit. I know, complete and total slacker. I did however, get some time in the kitchen.



Sauteed chicken breast, carrots (and purple carrots), and brussel sprouts with bacon

I usually blanch, or steam my veggies before I saute them. In this case I steamed the carrots and brussel sprouts so that I am pretty much just warming them up and adding a little color in my pan while I season them. I seasoned the brussel sprouts with salt, pepper, and some white wine. The carrots are seasoned with salt, pepper, and fresh dill.


I don’t eat a lot of beef. Not because I think it is unhealthy, but because I only eat grass-fed beef and it is kind of pricey sometimes. Well, I picked up a little treat from the Farmers market…

Yep, Grass-fed goodness courtesy of Flying Mule Farm.

Fun Fact of the day: London Broil is not a cut of meat…it is actually just a cooking process. What you are really getting when something is labeled London Broil is usually top round roast. Oh, and they have no idea what a London broil is in London. Yep, Americans just love to make this stuff up. 🙂

Here is another fun fact: Dogs go crazy for grass-fed beef. I think there is something different in the way it smells when its cooking compared to corn-fed beef. That should say something right?

Good thing there is a glass door between me and this hungry pup..I hadn’t even started cooking it yet.

There was a huge watermelon taking up space in our fridge so for the purpose of creating some more storage space I decided to use it up by making a gazpacho…

Watermelon Gazpacho

Along with the watermelon I used 1/2 serrano pepper, 1 tomato, 1/4 cup red onion, olive oil, dill, and a mix of apple cider vinegar and balsamic vinegar. Red wine vinegar would of been ideal but I was out. I just blended the pepper, tomato, onion, dill, and watermelon up in the blender until smooth and then added the vinegar, salt pepper,  and oil, to taste. After it I seasoned it to my liking, I placed it in the fridge to chill for a bit and served it topped with more dill, coconut milk and olive oil.

For the london broil: I marinated it with a mixture of balsalmic vinegar, coconut aminos, garlic, olive oil, and italian herbs. I didn’t want to make a liar out of the name so I broiled it in the oven until it was medium-rare. I served it with a side of mashed sweet potatoes and asparagus. Yum 🙂

What is your favorite cut of beef?

I almost feel relaxed today…compared to yesterday at least. As you might have read yesterday, I had my written and practical midterm for my baking and pastry class. We had to make biscuits, spritz cookies, a pie, and soft yeast dinner rolls in only a whopping 3 hours….and for the results:

My pie is kind of a hot mess....

I passed! My biscuits are pretty sexy, as are my rolls and cookies…my pie on the other hand, well… its a bit of a hot mess. -1 point. The pie was supposed to be a double crusted apple pie, but the chef decided to go with a cranberry apple pie with a streusel topping instead. How pretty can streusel really get? Okay, its still pretty ugly but it tastes better than it looks. (or so I was told :p )

Onto the real food!


Sometimes you just need some good old bananas and eggs to start your day.

Yep, bananas and eggs. Had to start the day off right…


Canned salmon, avocado, bell pepper, mango, salsa, and olives with red wine vinegar.

Quick and easy…


Shredded chicken and salsa, sauteed cabbage, avocado and mango.

Thanks to my roommate ( ehem* my Mom…:p ) there was some left over shredded chicken breast upon my return home. ( just chicken and salsa cooked in a slow-cooker all day and then shredded ) I was more than happy to take the rest of the chicken and placed it on top of a bed of sauteed cabbage, mango, avocado, and top it with some more salsa. Definitely quick and easy.

Despite the days of quick and easy meals I am not always about the quick and easy. ( that’s what he said ). I respect my body by putting good food into it, but I also want to make sure that I respect the food. I enjoy taking my time in the kitchen. Sometimes time doesn’t always allow for it, but cooking is not always about shortcuts and convenience. When time does allow, don’t be afraid to take your time in the kitchen, put on some music, relax, smile, live in the moment, and enjoy it.

Happy Cooking!

Today is Day #26 and also the day of my practical and written midterm exam for my baking and pastry class. Yesterday I watched ( and helped clean ) the rest of my group struggle to finish their practical part of the test on time… so naturally, I am a bit worried. For the practical we have to make: Dinner rolls ( yeast bread ), biscuits, spritz cookies, and an apple pie. Wish me luck.


Chicken and apple sausage, scrambled eggs and sweet potatoes


Smoked salmon salad with avocado, bell pepper, mango, and red wine vinaigrette


Time to study!


Happy Tuesday!