Tag Archives: 21daybodymakeover

Paleo No Knife Pot Roast

Paleo Pot Roast
I make a mean pot roast in various ways.  I have a Mexican chili version I use for tacos, I have a pot roast dip sandwich that includes pepperoncini and then my go to pot roast with horseradish sauce.  This recipe is new to me and I basically just made it up but avoided preservatives of any kind.

Chuck Roast
2 carrots
1 parsnip
4 cloves of garlic
1 yellow onion
1 small sweet potato
diced tomatoes
1 cup of Red wine
2 qts Beef stock
2 tbs Balsamic Vinegar
2 tsp oregano
2 tsp thyme
Chili powder
Kosher Salt
Penzey’s Beef Roast Seasoning

Pretty easy but my key is to keep the roast under liquid at all times and to go low and slow (8hr minimum).
In a medium high heated skillet sear your salted and peppered chuck roast about 3-4 mins on all sides. You can see the crust below.
Dice up all veggies and put them into a slow cooker. Add your seared roast to the top. Deglaze your pan with red wine and add to crock pot. Add stock and spices until covered. Cook on high for 4 hours and then turn it to low and let it cook for another 4-7 hrs. You want it fall apart tender and flavorful. Season to taste.

Chicken and Bacon Rice

Chicken and Bacon Rice


Jill and I stumbled on this recipe through house sitting when we were first out of university. One maid created this dish and we just loved it. Now I tried to lighten it up or “paleo/gf/df” it and did sacrifice some flavor and creaminess by omitting the can of cream of chicken soup.

What is nice about this dish is that the bacon slowly cooks so it renders out it’s fat which melds into the rice. The chicken coated in pepper, paprika and oregano concentrate spicy but herbaceous flavors. It’s just a great comforting dish. I had an idea about injecting more veggies by perhaps first lining the pan with greens like collards or kale.

2 chicken breasts (organic free range air chilled)
1 cup of brown rice
4 strips of no nitrate bacon
2 cups of chicken stock (organic)
Kosher Salt and Black Pepper
Dried Oregano

1 can of cream of chicken soup (I omitted this during our detox)

1. We are going low and slow on this one. So preheat your oven to 300 degrees. In a sauce pan add chicken stock and rice with half the spices. Heat through to allow the rice to soak up some liquid.

2. In a 9×12 pan line the bottom with your bacon strips and lightly pepper. No pour your sauce pan of rice and stock on to of the bacon. Add your chicken to the top of the rice and dust with spices. (I cut my breast up into chunks for Jill because she tends to pick at breasts looking for grizzly bits despite my trimming ).

3. Cover and cook for 2 hours checking on it every 30mins or so. You will want to pay attention to the rice to make sure it has enough moisture to soften/fluff. Add a little stock if necessary. We discard most of the bacon at the bottom of the dish as we eat it. Your call.


Chicken Avocado Kale Salad with Spicy Lemon Vinaigrette

Chicken Avocado Kale Salad with Spicy Lemon Vinaigrette

Salads are always a decent lunch option. Given my detox I have been making chicken for dinner and throwing in a few extra breasts for lunch and protein snacks. I can’t have dairy, nuts, sugars so trying to inject flavor so lemons are a decent option.

Spicy Lemon Vinaigrette
2 Lemons juiced
4 tbs of Olive Oil
Organic Spicy Mustard
Garlic Salt

Kale Mix, green onion, roasted herb chicken, cherry tomatoes, 1/2 avocado…..dressed and mixed.

Spaghetti Squash Turkey Marinara

Spaghetti Squash Turkey Marinara
This recipe is a great Paleo, Whole30, WW, GF, DF, 21 Day Body Makeover (good gosh) Italian dish that mimics a rich marinara meat sauce with angel hair pasta. Does it? No parm or goat cheese or more salt would be much more appetizing but it’s pretty good.

spaghetti squash
lean organic ground turkey
7 cloves of minced garlic
1 yellow onion
28 0z of Natural Crushed Tomatoes (no preservatives, sugars etc..)
Fresh Basil
2 tbs of Coconut Oil (unrefined) or Ghee
Crushed Red Pepper
Smidge of Kosher Salt

1. Split and scoop out the seeds of the squash. Flesh side down put into a 400 degree oven and roast it for 40-50 minutes. Remove and let it cool.

2. Mince your onions and put into a medium heated pot with 1 tbs of oil/ghee until onions are softened. Add your ground turkey and cook out the pink. Now add your minced garlic and crushed red pepper (optional) and stir for a minute until finally adding your tomatoes with all the juice. Turn down to a simmer and let the flavors concentrate into a thick sauce. Add fresh torn basil before serving.

3. Take your cooled squash and work it with a fork to create spaghetti like noodles. Mix with your sauce to your liking and serve.

Grilled Chicken Lettuce Taco

Chicken Lettuce Taco

I grilled up three chicken breasts the other day (see Chicken Kale Salad) for some lunches this week. I had a salad yesterday so decided to go Mexican today. While at Central Market the other day a guy was handing out samples of a salsa called Happy Tomato Fresh Salsa . My wife brought a jar home and I tried it for the first time and it’s really great. All natural and organic with a lot of locally sourced ingredients. Very fresh and it reminds of La Taqueria in College Station ages ago. www.happy-tomato.com


Organic Free Range Chicken Breast
Organic unrefined Coconut Oil
Penzey’s Buttermilk Seasoning
Penzey’s Ruth Ann’s Muskego Ave Chicken and Fish Seasoning (lemon peel, K Salt, Pepper, garlic, onion)
Smidge of Kosher salt

Happy Tomato Fresh Salsa
Avocado (1/2)
Lime Juice
Bibb Lettuce

I made the chicken the day prior and cut it up and served cold. Avocado sliced and diced with lime juice to keep from browning. Happy Tomato Fresh Salsa or anything that is organic, sugar and chemical free.
Assemble like tacos or fajitas.