More beef: Flank Steak

I bought some really nice flank steaks at Trader Joe’s yesterday.  While I was there I saw that they have tri-tip steaks!!  That is the first time I have seen that cut of meat for sale on this side of the country.   I didn’t buy one, but now I know where to go when I need one!

I marinated the steaks for 6 hours in worcestershire sauce, olive oil, garlic, salt and pepper.   Then seared in a hot pan for 4 minutes on each side.  It was a little too bloody, so after slicing I seared each slice again for about 30 seconds on each side.

Served ontop of iceberg lettuce and spinach with guacamole, salsa, and cilantro.

My Salsa Recipe

  • 1 serrano pepper
  • 1 jalapeno pepper
  • 1/2 medium sweet onion
  • 1 14oz can diced tomatoes (I used Muir Glen Organic Fire Roasted)
  • handful fresh cilantro
  • a few shakes of sea salt and pepper
  • 1 teaspoon lime or lemon juice
  • 3 garlic cloves
  • 1 tablespoon olive oil

1. Roast the garlic in the tablespoon of olive oil on the stove for about 10 minutes.  Keep the temperature around 1 or 2 so it doesn’t brown too fast.  Burnt garlic is gross….

2. Dice peppers, onion, cilantro.

3.  Throw all ingredients in a blender (including garlic and the olive oil from the pan) and blend until it is the consistency you like it.

– Tracy

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Filet mignon and guacamole

I have lots of avocados that became ripe all at the same time, so I’ve been eating guacamole everyday.  I made a very simple guacamole by mixing in a little basil infused olive oil, sea salt, and pepper.   The hint of basil from the olive oil was kinda interesting..basil and avocado aren’t really paired very often.

Today I had pan-seared filet mignon with guacamole, green beans, and a clementine.

Post workout snack from a few days ago was guacamole and roast beef roll-ups and another clementine.

– Tracy

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Baked Swordfish

I picked up these nice swordfish steaks at Trader Joe’s.  I rubbed them in a basil infused extra virgin olive oil that I got from my brother and sister-in-law for Christmas and seasoned with some cracked black pepper and Mediterranean sea salt.  I baked uncovered for 15 minutes at 450 degrees.

Served with a drizzle of balsamic vinegar on the fish and a side of sauteed baby spinach in coconut oil and granny smith apple slices.


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Beef Chili

I made a big pot of beef chili this weekend. Now I have leftovers to take with me for lunch this coming week!

This chili had double beef.  I used 2lbs ground beef, and 1lb cubed beef.  The other ingredients I used were kidney beans, diced tomatoes, tomato paste, beef stock, onion, garlic, green bell pepper, chili powder, cayenne pepper, cumin, and garlic powder.  I topped my bowl off with some queso fresco (my new favorite cheese) and some chipotle Tabasco sauce.  Mmmmm!


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Gluten Free Chicken and Wild Rice Soup

My good friend was telling me about the Chicken and Wild Rice soup at Panera the other day.  Sadly, it is not gluten free so I thought I would make some myself.  

I started with‘s recipe and changed it up a bit by adding mushrooms and a couple bay leafs, using heavy cream instead of milk, onion instead of leeks, and omitted the white wine.  I also sprinkled some fresh thyme ontop right before serving.  The addition of the fresh thyme really made this soup delicious. 

– Tracy

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Rosemary butter pork chops

Made an easy dinner tonight of pork chops cooked in Kerrygold butter and seasoned with rosemary and a side of green beans sauteed in coconut oil and Mediterranean sea salt.

And a few things from things from the past few days…

Italian sausage meat sauce on zucchini pasta.   I used a peeler to cut thin strips of zucchini and then lightly sauteed them in coconut oil until softened.

Yellowfin tuna with avocado and spicy mayo sauce.

Chorizo and eggs.   I think I love chorizo so much because it reminds me of home and my family.  We used to have chorizo and egg burritos every Sunday morning and whenever we went camping.   I was so excited when my local meat guy told me he had some fresh pastured pork chorizo…. I have 6 lbs of it in my freezer now.  🙂

And dessert…

I wish I had snapped a better picture of this.. it was amazing.  Fage Total Greek yogurt, raspberries, dark chocolate chunks (WholeFoods 365 Organic brand), cinnamon, and local honey.

– Tracy

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Braised Lamb Shanks

Since my last post I got a new job so I haven’t had much time to post, but I haven’t let being busy keep me from sticking paleo!

Last week I met a local farmer at the St. Clairsville farmers market who raises pastured chickens, lambs, and cows.  I bought some chicken breasts, lamb shanks, and grass fed beef chuck roast.

I think the best way to cook lamb is to slow roast it until the meat is falling off the bones.  I started off by laying the shanks in a pan with foil and drizzling olive oil and sprinkling salt and pepper.   I then roasted uncovered for 30 minutes at 450 until the shanks were looking brown and crispy.

Then add 5 – 6 garlic cloves, rosemary, and any other seasonings you like (I used a little thyme).    Wrap tightly with foil so that no moisture can escape, and bake for 2 more hours at 300 degrees.  You can bake longer at a lower temperature if you have more time… I didn’t start this until late in the afternoon so I needed it to cook faster.

I then served with mashed cauliflower and green beans sauteed in bacon drippings.

Here’s the video I watched on youtube to get an idea of how to cook these…


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