Caveman Cuisine - Muscle & Performance

Caveman Cuisine

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housands of years ago, mankind did not have Twinkies, instant mashed potatoes or microwave popcorn. All they had was what they could whack with a rock, dig up from the earth or gather from their surrounding environs. Such is the theory behind the Paleo diet, which emphasizes natural and organic meats, fish and shellfish, roots, nuts and locally grown fresh produce. The diet excludes more “modern” developments like dairy products, grains, legumes, refined sugar and processed oils, all of which were introduced when the agricultural age began and the Paleolithic age ended some 10,000 years ago. The idea: Our bodies evolved to eat these basic foodstuffs, so getting back to our nutritional roots and weeding out newer dietary additions promotes health and performance. (Though we bet even the staunchest caveman wouldn’t pooh-pooh a little dark chocolate now and again.)

Try these Paleo-friendly recipes from celebrity chef Ronnda Hamilton and put the spice back into your nutritional life.

Breakfast

High-Protein Huevos Rancheros

1 roma tomato, chopped

1 green onion, chopped

1 tablespoon fresh lemon juice

1 dash of ground cumin sea salt and fresh pepper to taste 

¼ pound ground turkey

4 eggs, lightly beaten

In a small bowl, combine tomato, onion, lemon juice, cumin, salt and pepper to create a salsa. Heat a nonstick pan over medium heat. Add turkey and cook until browned. Add eggs and cook thoroughly. Slide egg and turkey mixture onto a plate and top with fresh salsa. Serves 1.

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Herbed Spinach and Tomato Frittata

2 cups fresh spinach

1 roma tomato, chopped

4 eggs, lightly beaten

1 teaspoon fresh oregano, chopped

nonstick olive oil cooking spray

Preheat oven to 350 degrees. Combine spinach, tomato, eggs and oregano into a bowl and mix well. Spray a small baking dish with nonstick spray. Pour mixture into a baking dish and bake until the center is firm, approximately 15 minutes. Eat with one large piece of fruit. Serves 1.

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lunch

Gaucho Chicken With Garlic Lemon Herbs and Sauteed Greens

2 boneless, skinless organic chicken breasts

1 teaspoon garlic

2 teaspoons olive oil

4 tablespoons fresh orange juice

1 teaspoon orange zest

¼ onion, chopped 

1 teaspoon fresh oregano, chopped

1 teaspoon fresh basil, chopped

½ teaspoon ground cumin

1 sliced fresh lemon

1 teaspoon fresh or dried thyme

2 cups mustard greens, chopped sea salt and pepper to taste

Combine chicken, garlic, 1 teaspoon of olive oil, orange juice, orange zest, onion, oregano, basil and cumin in a bowl. Allow chicken to marinate for five to 10 minutes. Heat a saute pan over medium heat, then add chicken and lemon slices. Cook until chicken is no longer pink inside. Add remaining olive oil, thyme and greens. Saute until greens are wilted. Serves 2.

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Shrimp Skewers With Okra Succotash

12 fresh large raw shrimp

1 teaspoon fresh garlic, chopped

2 teaspoons olive oil

2 teaspoons rosemary sea salt and pepper to taste

2 ears of fresh corn 

1 red onion, chopped

¼ cup okra, chopped

1 large tomato, chopped

Clean shrimp and skewer. Combine garlic, 1 teaspoon oil, 1 teaspoon rosemary, salt and pepper, and brush onto shrimp. Cook shrimp on medium-hot grill until pink and firm (about eight minutes). Clean raw corn and cut kernels from cob. In a saute pan, combine remaining rosemary and olive oil, onion with salt and corn. Cook four to five minutes. Add okra and cook another two to three minutes. Add tomato and remove from heat. Serve succotash with shrimp. Serves 2.

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Dinner

Sage and Turkey Meatloaf With Spinach and Shredded Carrots

1 pound organic ground turkey

4 fresh sage leaves, chopped 

1 onion, chopped

1 cup shredded carrots

1 teaspoon rosemary sea salt and pepper to taste 

1 teaspoon (plus a bit for the pan) olive oil

2 cloves garlic, minced

4 cups spinach

Preheat oven to 350 degrees. Combine turkey, sage, onion, half the carrots, rosemary, salt, pepper and oil in a bowl and mix well. Pack mixture into a loaf pan. Bake for 30 to 40 minutes or until center is cooked through. Remove from oven and let stand. Combine garlic, oil and carrots in a hot pan and cook for two minutes. Add spinach and wilt. Remove from heat immediately. Serves 2.

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Beef-Stuffed Portobello Mushroom With Garlic Spinach

6 ounces grass-fed ground beef

½ green bell pepper, chopped

¼ onion, chopped

1 clove garlic, chopped

2 teaspoons olive oil

½ teaspoon cayenne pepper sea salt and pepper to taste 

1 large portobello mushroom

Preheat oven to 350 degrees. In a bowl, combine ground beef, bell pepper, onion, garlic, oil, cayenne, salt and pepper. Pull the stem out of the mushroom and turn upside down on a baking pan. Mound beef mixture into the mushroom and bake for about 20 minutes or until beef is no longer pink. Serves 1.

Classically trained chef Ronnda Hamilton has worked extensively with athletes, including the Los Angeles Lakers, the Los Angeles Clippers and tennis superstar Serena Williams, as well as notable Hollywood celebs such as Queen Latifah, Cher and Chris Rock.

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