BUILT by SYD

Building U Individualized Lifestyle Training

Meals

Meals can always be a challenge in our busy, hectic lives. I always like to find time to make a lot of something and package it up so I can have a quick bite when I am in a rush. That way I don’t have to eat something from somewhere gross and processed, and I can have total control of the ingredients I put in my body.

Organic Chicken and Greens

This is one of those easy recipes that your kids can totally help you. I used green beans, spinach and broccoli. So not entirely Paleo, but GAPs friendly. Feel free to add your own mix of greens, the darker the greens the better!

Ingredients:

1-2 cups Organic Spinach

2 large Organic Chicken Breasts

1-2 Cups Organic Green Beans

1 Cup Organic Broccoli Florets (you can always cut your own crowns into florets, but Trader Joe’s makes it really easy with pre-cut organic florets)

1-2 Cloves Garlic

3 Tbsp Coconut Oil (or use grass-fed butter, ghee, or olive oil)

Salt and Pepper to taste (I use organic of course and Himalayan salt, Celtic salt is excellent too)

Method:

Rub your chicken with salt and pepper and cut into tender size pieces for quick cooking. Chop the garlic and heat up 2 pans. One of the pans has more oil (for the chicken & broccoli) and the other has a little less for the spinach. Here is where it gets super easy. Throw in some of the garlic into the first pan and rest in the second. Then after about 15 seconds add the chicken to the first pan and the beans to the second. I like to put a lid on the pans to help trap the heat and cook the moisture into the chicken. One the chicken starts to look less raw add the broccoli. Then add the beans to the chicken and broccoli and wait until the last 2 minutes to add the spinach to the pan the beans was in because spinach will cook really fast. Add your salt and pepper to taste and serve up!

grass-fed steak and kale

This is one of those delicious Paleo-friendly, nutrient-rich meals. Grass-fed beef has lots of Vitamin K2 and kale has lots of Vitamin K1. So this is a complete Vitamin K meal! Also it is just so good and a must try! I don’t like to marinate my steak in too much when it is local and grass-fed because I like the flavor of the meat. Feel free to marinate your steak in whatever seasonings you like!

Ingredients:

1 Filet Mignon (must be grass-fed to get the vital Vitamin K2)

1 Bunch Organic Kale (your choice- red, greed or lacinato [dino])

1-2 Clove Organic Garlic

Salt and Pepper to taste

2 Tbsp Coconut Oil (or grass-fed butter, ghee, olive oil)

Method:

Wash the kale and chop into 1 inch pieces. Heat up a pan to medium with some of the coconut oil. Add the steak. I like to cover the pan for a few minutes to seal in the moisture. Flip the steak and add the garlic, rest of the oil and kale. Remove the steak when it has reached your preference for doneness.  Continue sauteing the kale until it is a little darker green and less stiff. Serve up and enjoy! Mmmmm meat!

pesto chicken with parsnip spinach hash

This recipe is easy but takes a little longer than others because the chicken and the parsnips needs to bake. Super nutritious, this recipe is also GAPs and Paleo friendly. I got inspired from other recipes from Eat Nourishing.com. Check them out they have some awesome recipes.

Ingredients:

2 Organic Chicken Breasts or Cutlets

20 leaves Organic Basil

1/2 cup Pine Nuts 

1/2 cup Organic Extra Virgin Olive Oil

1/4 cup Organic Aged Cheddar Cheese 

2 Organic Parsnips (chopped into chunks and roasted in a 350 degree oven for 15 minutes)

2 Organic Free Range Eggs

1/8 Cup Coconut Flour

1/2 Organic White Onion

2 Cloves Organic Garlic

1 Handful Organic Spinach Leaves

Organic Pepper and Himalayan (or Celtic) Salt to taste

2 cloves garlic

Method:

Put the olive oil, cheese, pine nuts and basil in the food processor and blend well. Marinate the chicken in half the mixture for at least 30 minutes. Reserve the rest for cooking. Put the rest of the ingredients in the processor and blend. These can be just like pancakes, or you can just mash it up in a greased up pan and make a hash. I did both this time. Using grass-fed butter on medium heat I fried up the pancakes and all the ones that crumbled became the mash! Easy trick. Then I put the chicken in that 350 degree hot oven and baked with the rest of the pesto for 15-20 minutes or until your chicken is done. Enjoy!

Organic squash and carrots sauteed with Steak

This is another super simple recipe that you can alter to your own accord. Feel free to change the meat or add additional veggies too! The possibilities are endless!

Ingredients:

1 lb Steak (or more if you have a big family)

Organic Paprika

Organic Himalayan Salt

Organic Onion Powder

Organic Pepper

Organic Garlic Powder

Organic Yellow Squash (3 medium sized sliced and cut into quarters)

1 Organic Carrot (cut just as the squash)

1/2 Organic Onion (diced)

1/2 Cup of Organic Green Onions

1/2 Cup of of Organic Raw Cheddar Cheese (shredded)

2 Tbsp Organic Olive Oil

Method:

Marinate the steak in the salt, pepper, onion powder, garlic powder and paprika to your own liking. While the steak is marinating you can prep the veggies. Then you can heat the oil up in a large saucepan on medium heat. Add the onion first and then the carrots. Once the carrots have cooked down enough, add the squash. After about 5-8 minutes add in some onion powder, salt and pepper to your liking and finish with the cheese and green onions. Apply a lid and set aside on a warm burner. Then take the steak out of refrigerator and cook up on a medium burner. Cook to your liking and serve with the veggies. Enjoy!

bacon stuffed trout

This recipe is only time-consuming in that it takes awhile for the trout to cook. Always look for a sustainable fish to use and try not to eat the skin, the skin soaks up a lot of the toxins from the ocean.

Ingredients:

1-2 Large Pieces of Trout

2-4 strips Natural Humane Bacon

1 Leaf Organic Kale (I used black or Lacinato here)

4 Cloves Organic Garlic (chopped)

2 Cups Broccoli

2 Cups Spinach

1/4 Organic White Onion (chopped)

1/4 Cup Organic Green Onions (chopped)

2 tbsps Organic Unrefined Coconut Oil

Salt and Pepper to taste

Method:

Preheat oven to 400 degrees. Clean the trout with filtered water. Grease a medium sized baking dish with some grass fed butter or olive oil. Lay the trout skin side down in the pan. Add the bacon, some of the garlic and kale leaves and fold the trout in half. You can use a toothpick to hold it. Bake for 20 minutes. While it is baking, heat a large pan with the coconut oil and add the white onions and garlic. Cook down and add the broccoli first. I like to cover the pan so the broccoli can steam a bit, preserving nutrients. Spinach cooks really quick so add it when the broccoli is almost done. Top with the green onions and your seasonings. Serve along side your trout!