Strip Steak with Mustard Cream Sauce for Paleo and Wahl’s Protocol Clean Eating

  

Ingredients

• 2 strip steaks
• Salt & freshly ground pepper
• 1 tsp butter
• 1/2 C dry white wine
• 2 tsp Dijon mustard
• 1/4 heavy cream (or sub)

Directions

Allow steaks to come to room temperature. Heat cast iron skillet. Pat dry and season steaks with salt and pepper. Add half of butter to pan and add steaks directly on top of butter. Sear 2 minutes; use tongs to seat sides of steaks. Turn and cook until thermometer reads 120 or desired temp. Transfer to warm plate to rest.
Remove pan from heat and add wine to deglaze. Hear for 1 minute, scraping any brown bits from pan. Add mustard and stir, cooking 15 seconds. Add cream and juices from steaks. Season with salt and pepper. Serve drizzled over steaks. 

Pumpkin Smoothie for Paleo and Wahl’s Protocol

Ingredients

1 cup Greek yogurt
1 Tb honey
1/2 cup pumpkin
1 tsp pumpkin pie spice
2 Tb protein powder

Directions

Combine all in a blender & enjoy!

Finally perfected my pumpkin smoothie recipe with added protein! My protein levels are always low so I have to add protein powder into my smoothies whenever I can & try to keep them from being too chalky. If you like your smoothies on the thinner side, use half the Greek yogurt & half almond milk! 

My recommended protein powders:

Source Organic Whey Protein

It’s GMO free and sourced from the milk of grass-fed cows. Very important for those on the Wahl’s diet! Rich in protein and amino acids. 

Naked Casein 

GMO, gluten & hormone free. No sweeteners added. 

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Marsala Beef Roast with Bone Broth for Paleo & Wahl’s Protocol

Ingredients

Beef Chuck roast
2 onions sliced
2 bay leaves
1 Tb thyme
2 Tb fresh rosemary
1 Tb fresh basil
Pinch of pepper flakes
2 cups Marsala wine
2 cups bone broth
Crumbled Gorgonzola
Cauliflower (optional)
Carrots (optional)

Directions

Tie roast in several places with butchers twine to keep together during cooking. Preheat bone broth in small saucepan.

Coat all sides with salt & pepper. Preheat a few tablespoons coconut or olive oil in a Dutch oven over medium heat & brown roast on all sides then set aside. Add onions, bay leaf, pepper flakes, and dried herbs (if using instead of fresh). Cook til onions are soft. Add carrots if using.

Add Marsala & place beef on top. Add preheated broth. Cover & cook on low simmer 1-1/2 hours, basting occasionally.

Remove beef, set aside & cover with foil. Turn heat up & reduce sauce. Add cheese to melt. Add fresh herbs (if using instead of dried).

I like to serve this with mashed cauliflower as a substitute for mashed potatoes topped with roast beef with a spoonful of gravy!
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Korean Style Short Ribs Paleo Wahl’s Protocol Crock Pot

Ingredients

6 lbs short ribs
Kosher salt
Freshly ground black pepper
2 Asian pears
6 cloves Garlic chopped
3 scallions sliced
1″ Ginger minced
2 tsp Fish sauce
1 Tb Rice vinegar
1 cup Chicken broth
Cilantro

Directions

Preheat broiler. Season ribs with salt & pepper. Broil ribs 5 minutes on each side to brown. When cool enough to handle, stack in the crock pot on their sides to fit all in the pot together.

Cut pears in large chunks. Add to blender with garlic, 2 scallions, ginger, fish sauce, and vinegar until smooth. Pour over ribs. Add broth. Cover and cook on low 8 hours.

Remove ribs and set aside 5 minutes. Ladle off some of the fat from sauce. Serve ribs with sauce and sprinkle with cilantro and remaining scallions.

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Black Bean Soup

Ingredients

Limes for juicing & wedges
1 large jar salsa
1 large onion chopped
1 bay leaf
1 green bell pepper chopped
2 packets Sazon seasoning
2 large cans (28 oz) black beans
3 cloves minced garlic
1 Tb cumin
2 Tb sofrito
1/2 lb chorizo (optional)
4 eggs
Hot cooked rice
2 large containers chicken broth (substitute vegetable stock for vegetarians)

Directions

If using, remove chorizo from casing & sauté in large stock pot until browned. Add onion & sauté til slightly brown, 5 minutes. Add bell pepper, bay leaf, cumin and garlic, cook 1 minute until garlic is fragrant.

Add broth, beans, lime juice, salsa, Sazon and sofrito. Bring to a boil, then reduce to low, cover and simmer 20 minutes.

Fry eggs in skillet sunny side up, over easy or over medium.

To serve, place a scoop of rice in bowl. Spoon soup over rice, top with a fried egg & squeeze of fresh lime juice.

I’m on Instagram! @headcandyrobin

Salmon with Orange Relish for Paleo and Wahl’s

Ingredients

4 wild caught salmon fillets (about 1 1/2 inches thick)
2 tsp extra virgin olive oil
2 tsp lemon juice
1-2 oranges (depending on size) (peeled and segmented)
1/4 C scallions (Sliced)
2 tsp Ginger (Grated)
1/4 cup slivered almonds
Sea salt & black pepper

Directions

Preheat oven to 500.

Segment oranges & cut into 1/2″ pieces. Drain oranges in a colander. Toss in a bowl with ginger, lemon juice and scallions.

Place sheet tray in 500 oven to preheat. Cut 3 diagonal slashes into skin side of salmon, not going in too deep. Pat both sides dry with a paper towel. Brush with extra virgin olive oil & season with sea salt & pepper on both sides.

Turn oven down to 275. Place the salmon skin side down on the preheated hot tray. Roast salmon 9-13 minutes until a thermometer temp reads 125.

Serve salmon topped with orange relish & sprinkle with slivered almonds.

** you can also substitute tangerines or any other variety of citrus for the oranges depending on the season! This is one of my favorite recipes and I’ve made it several times with different types of fruits including tangerines, clementines & blood oranges!

I’m on Instagram! @headcandyrobin

Grass Fed Rib Eye Steak with Herb Butter for Paleo and Wahl’s

  Ingredients 

•  1 Tb apple cider vinegar 
• 2 cloves garlic (minced)
•  2 Tb Worcestershire sauce 
• 2 Tb fresh rosemary (chopped) 
• 2 scallions (minced) 
• 2 Tb fresh parsley (minced) 
• 1/4 tsp red pepper flakes
  Sea salt
• 4 Tb unsalted butter
  Dried porcini mushrooms 
• 1 Bone In 100% grass fed Rib Eye Steak (About 2-1/2″ thick, about 2 lbs)
• Extra virgin olive oil for brushing

Directions

Grind mushrooms in spice grinder. Mix in bowl with garlic, vinegar, brown, 1 Tb Worcestershire, 1-1/2 Tb rosemary, pepper flakes & 2 tsp salt.

Cut 8 deep slits about 1″ apart all over steak. Fill each slit with some of mushroom mix & rub the rest all over steak. Transfer to a plate, cover with plastic & put in fridge for 2-4 hrs. Remove from fridge about 1 hour before cooking to bring to room temperature. 

 Combine butter, scallions, parsley, remaining Worcestershire, & remaining rosemary, and 1 tsp salt in a bowl. Cover & fridge til ready to use.

P

reheat grill to medium high. Turn off burners on one side. Brush steak with extra virgin olive oil & place on cooler side of grill. Cover & cook, turning occasionally, til thermometer reads 110, 20-30 mins. Move steak to hot side & cook 2 mins per side. Transfer to board & rest 15 mins, spreading with some of the butter.

Top steak with more butter to serve.
I’m on Instagram! @headcandyrobin

Tuna Steak Salad for Paleo and Wahl’s Protocol

Ingredients

4 Tuna Steaks
1 lemon
2 Tb. Dijon mustard
2 Tb. White wine vinegar
2 Tb. Fresh thyme
1 clove minced garlic
4 cups chopped kale
3 stalks celery chopped
4 plum tomatoes chopped
1/2 cup minced fresh parsley
1 onion chopped
1 can Cannelloni beans
1/4 cup extra virgin olive oil + 1 Tb

Directions

Preheat grill. Drizzle tuna with 1 Tb olive oil, salt & pepper.

Whisk lemon juice, thyme, vinegar, mustard & garlic. Gradually whisk in olive oil. Add kale, tomatoes, onion, beans, celery & parsley. Toss to combine.

Grill tuna 2-3 minutes on each side. Slice & arrange on salad.

Spinach Salad with Strawberry Dressing for Paleo & Wahl’s Protocol

Ingredients

2 Bags baby spinach
2 oranges (peeled & sectioned)
2 C Strawberries (1 cup sliced)
1-1/2 Tb balsamic vinegar
1 Tb Sunflower Seed Oil
2 tsp honey
Salt and freshly ground pepper
1/4 C almonds

Directions
In blender, combine 1 cup strawberries, vinegar, oil, honey, salt & pepper. In a bowl combine spinach, oranges, 1 cup sliced strawberries. Toss with dressing and top with almonds.

This salad is an easy way to pack a lot of the daily requirements in for those on the Wahl’s protocol! I always try to add extra almonds & strawberries to top off my salad cuz it’s delicious!!
I’m on Instagram! @headcandyrobin

Cauliflower Cheese Sticks & Pizza Crust for Paleo or Wahl’s Protocol

Ingredients
1 head cauliflower
4 eggs
1/2 Cup grated Parmesan cheese
2 cups + 4 cups shredded mozzarella
Dried oregano
Marinara sauce (for dipping)

Directions

Preheat oven to 425.

Prep 2 baking dishes with parchment paper.

Pulse cauliflower florets in food processor until it resembles rice. Place in microwaveable container & cover with lid. Microwave 10 minutes. Place in a large bowl with 4 eggs, 2 cups of mozzarella, spices of choice & mix together.

Separate in half & place each half onto prepared sheets into round for pizza crust or rectangle for breadsticks.

Bake crust for 25 mins.

If making as pizza crust, once golden, top with remaining ingredients & finish baking.

We discovered that this recipe needs a lot of seasonings or else it is quite bland! We tweaked the original a few times until we got it just right!

A few notes on the ingredients: we preferred shredded Parm instead of grated. We purchased the block of good quality Parm and did a larger shredding. The cans of inexpensive already grated cheese made it salty and the texture was off.

We also found that making the mix into a thin crust pizza thickness turned out perfect. Any thicker made it taste spongey!

Hope you enjoy!
I’m on Instagram! @headcandyrobin