Civilized Caveman https://civilizedcaveman.com Easy Paleo Gluten Free Recipes - Wellness - Truth Sun, 07 Mar 2021 22:59:40 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.1 https://civilizedcaveman.com/wp-content/uploads/2017/10/cropped-icon-80x80.png Civilized Caveman https://civilizedcaveman.com 32 32 Goopy https://civilizedcaveman.com/recipes/goopy/ https://civilizedcaveman.com/recipes/goopy/#respond Sun, 07 Mar 2021 22:59:08 +0000 https://civilizedcaveman.com/?p=26696 Goopy? I get it. Some explanation is probably needed around the not-so-appetizing name of this recipe, but I promise you, the ease and flavor are worth giving this one a try! Plus, “goopy” is just fun to say. Ok – the story around the name. I remember it was the end of a week, and …

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Goopy?

GoopyI get it. Some explanation is probably needed around the not-so-appetizing name of this recipe, but I promise you, the ease and flavor are worth giving this one a try! Plus, “goopy” is just fun to say. Ok – the story around the name.

I remember it was the end of a week, and there was a bunch of random ingredients in the fridge, no plan for dinner, a grocery run needed, and an exhausted mama (me). So, I grabbed everything that was in the fridge that needed to be used. You better believe, if it was in there, I sure did use it. We were shocked at how good it actually turned out! In fact, it brought back memories of the boxed hamburger helper we used to eat as kids (please don't eat that).

Our son was maybe 2 at the time and so naturally, we asked him what we should call the meal because I was definitely going to be making it again. He said, “goopy”, and so friends, ‘Goopy' remains the name!

Some notes

All the veggies & a bit of protein

This is really a “can't do wrong” kind of meal. Have veggies that need to be used? Throw them in. I've used various squash, zucchini, potatoes, and more. I always follow the mentality that my dinner plate should be 75% vegetable-based and 25% protein. This dish definitely allows that, but the veggies and seasonings can, and should, vary depending on what you have laying around! It's a great dish for the end of the week to use up the rest of the week's produce. You can also use any kind of meat you like. Chicken, beef, turkey, sausage – go nuts!

To noodle or not to noodle?

This is chef's choice! I know that most “noodles” don't follow the Paleo lifestyle, but there have been times that this meal needed a little more bulk. For the images used here, I used chickpea noodles. Sometimes a black, or wild, rice adds really nice dimension, too.

Other potential Goopy add-ins

Before we really refined our diet, I have also added beans and cheese to the mix. While we generally steer clear of beans now, there are tons of options for non-dairy cheeses that can be added in order to add some amazing creaminess. I highly recommend using your favorite nondairy cheese! Finally, hot pepper flakes are my personal favorite! I don't get to use them often because my kids aren't a fan of the spice, but if I had it my way, I'd season that meat up with a generous pinch!

Goopy sharing is caring!

Please share your rendition of this recipe! Start with what I've shared here, and then GET CREATIVE! If there is ever a recipe you shouldn't be afraid of messing up, it's totally this one! I'd love to see what you've done with it. Use the hashtag #goopy and tag me so I can celebrate your creations with you!

As always – have fun, be creative, and find joy in the process!

 

Print

Goopy

Course Dinner

Ingredients

  • 1 1/2 tbsp olive oil divided
  • 1 tsp garlic powder
  • Salt
  • Pepper
  • 1/2 cup beef or veggie broth
  • 2 cups broccoli florets
  • 1/2 large, yellow onion diced
  • 1 bell pepper, any color diced
  • 14 oz bag coleslaw mix
  • handful spinach and/or kale chopped
  • 1 lb ground beef
  • noodles or rice optional

Instructions

  • Cook pasta or rice according to package instructions. Set aside.
  • Heat 1 TBSP olive oil in large skillet over medium-high heat. Cook the ground beef, breaking up into pieces. Season with garlic powder, salt, & pepper. Once browned, remove with a slotted spoon to a paper towel-lined plate. Set aside.
  • Drain any excess fat from skillet and add remaining olive oil. Cook the broccoli, diced bell pepper & onions until soft.
  • Add minced garlic and cook for another minute, stirring continuously to avoid burning. Season veggies with more salt & pepper.
  • Add broth to the skillet followed by the bag of coleslaw mix. Cook until the coleslaw mixture has become soft.
  • Return the cooked, ground beef to the skillet.
  • Add the handful of greens and cook until just wilted.
  • Stir in your pasta or rice.
  • Serve immediately and enjoy!

I Can Help!

Hi! As a fitness and nutrition strategist, I work to help people take small steps toward lasting health change. These steps will be positively disruptive to your life and health! And the best part?! They won't require you to completely shake up and change your day-to-day routine. Together, we will navigate your lifestyle, current health status, environment, and health/fitness goals to create steps to uniquely fit who you are. If you tried this recipe, please consider reviewing it and sharing it with friends! If you're in need of some guidance when it comes to clean and healthy eating without sacrificing the wonders of great food, I'm your person! Please feel free to email me at amandaaddis86@gmail.com to schedule an initial consultation.

~ Amanda

Jalapeno Apricot Glazed SalmonAmanda Haile is a Nutrition & Fitness strategist with 8 years experience. She coaches others on building health from the inside out and uses her own experience battling hidden disease to teach people that their environment (mental, physical & emotional) has greater influence on their health than they may understand. Her signature style is to teach people how to take baby steps toward health, so that changes stay exciting, are manageable and sustainable. Feel healthier and more confident so that you’re living a life of health, joy, and happiness that will bleed into your success and relationships. You can follow her on Instagram at @amanda.m.haile

 

 

Interested in eating more healthy for life?

Listen to our friends over at Wellness Force Radio to learn about the “5 Must Have Nutrition Fundamentals”

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Venison Stew https://civilizedcaveman.com/recipes/venison-stew/ https://civilizedcaveman.com/recipes/venison-stew/#respond Tue, 12 Jan 2021 23:10:07 +0000 https://civilizedcaveman.com/?p=26597 Venison or Beef? Go Venison! It's January, and in Pennsylvania, it's gloomy, cold and the days are short. Now that the holidays are over, and all the decorations are down, I'm finding ways to keep bringing the warmth and joy straight from my kitchen. This time, it's venison stew! When my mom asked if I …

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Venison or Beef? Go Venison!

Venison Stew Civilized Caveman

It's January, and in Pennsylvania, it's gloomy, cold and the days are short. Now that the holidays are over, and all the decorations are down, I'm finding ways to keep bringing the warmth and joy straight from my kitchen. This time, it's venison stew!

When my mom asked if I wanted some venison, I was hesitant at first. I'm not a huge fan of game meat, but I said, “what the heck, let's try a stew” and friends, I'm so glad I did. If you're not convinced that venison is the way to go here, feel free to use beef instead! Honestly though, what's better than meat straight from your local woods?

Herb Bouquet?

Venison Stew Civilized Caveman

This stew is full of bold flavors and tastes like it spent hours slow cooking when in reality, a few ingredients were thrown in the pot and ready to go within an hour. The trick to the bold flavor is the herb bouquet and the addition of red wine and Worcestershire sauce added to the beef stock you're used to using for stews.

I found that wrapping the herbs in cheesecloth saves tons of time on prep. You still get all the benefits of the flavors without having to remove the herbs from their stems, and then measure, and chop them. When the stew is done, remove the bouquet, and bam, you're ready to eat.

Shake it!

Venison Stew Civilized Caveman

Finally, I really like the “shake-and-bake” method. This allows me to really walk away from the stew while it cooks without having to remember to throw together a slurry. You certainly can go the slurry route though! Just season the meat with salt and pepper, and brown as directed. Follow the rest of the recipe and add the slurry at the end. Continue to cook for 5-10 minutes to allow the broth to thicken.

I hope this stew brings smiles around your table and comfort to your stomachs. Enjoy!

Venison Stew
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Venison Stew

Hearty, comforting, and wildly delicious
Course Dinner
Keyword beef, dinner, easy, one pot, venison
Prep Time 30 minutes
Cook Time 1 hour
Author Amanda Haile

Ingredients

  • 2 lb Venison cubed
  • 2 Tbsp Avocado oil
  • 4 Large Carrots sliced
  • 3 Stalks Celery sliced
  • 6 Red Potatoes cubed
  • 1 Large Yellow Onion diced
  • 32 oz Beef Stock
  • 1 1/2 Cups Red Wine
  • 1/4 Cup Worcestershire Sauce
  • 4 Large Fresh Sage Leaves
  • 2 Sprigs Fresh Thyme
  • 2 Sprigs Fresh Rosemary
  • 2 Tbsp Fresh Parsley
  • 1 Bay Leaf
  • 1 Tbsp Garlic Powder
  • 1 tsp Sea Salt
  • 1 tsp black pepper
  • 1/4 Cup Tapioca Flour or Arrowroot Starch

Instructions

  • Create an herb bouquet. To do this, wrap the sage, rosemary, thyme, parsley, and bay leaf in cheese cloth. Tie the cheese cloth with cooking twine to hold herbs inside.
  • Mix the tapioca flour, garlic powder, S&P together in a gallon-sized, zip-lock bag. Add your cubed venison and shake (shake-and-bake style) until the meat is fully coated.
  • Over high heat, heat 2 Tbsp avocado oil in an 8qt pot. When hot, brown meat on all sides. The meat does not need to be fully cooked.
  • Turn the heat down to medium, add onions, carrots, and celery. Season veggies with S&P and cook until onions are translucent.
  • Add the beef stock, red wine, worcestershire sauce, potatoes, and herb bouquet.
  • If needed, add more stock (or water) to cover the meat and veggies.
  • Bring pot to a boil and then reduce to a simmer. Cook until potatoes and meat are tender. About an hour.
  • Serve alone, or over cauliflower rice, and enjoy!

Notes

*You can replace the venison with beef for this recipe!

Amanda Haile

Shortbread CookiesAmanda Haile is a Nutrition & Fitness strategist with 8 years experience. She coaches others on building health from the inside out and uses her own experience battling hidden disease to teach people that their environment (mental, physical & emotional) has greater influence on their health than they may understand. Her signature style is to teach people how to take baby steps toward health, so that changes stay exciting, are manageable and sustainable. Feel healthier and more confident so that you’re living a life of health, joy, and happiness that will bleed into your success and relationships. You can follow her on Instagram at @amanda.m.haile

 

 

Interested in eating more healthy for life?

Listen to our friends over at Wellness Force Radio to learn about the “5 Must Have Nutrition Fundamentals”

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October’s CHILI and a GOURD time https://civilizedcaveman.com/recipes/october-chili-gourd-time/ https://civilizedcaveman.com/recipes/october-chili-gourd-time/#respond Wed, 23 Oct 2019 00:17:35 +0000 https://civilizedcaveman.com/?p=26020 Chili: it is the one meal that is a guarantee to hit the spot on an October night. Chili is extremely versatile, customizable, and frankly- one of those “set it and forget it” meals. The trick is to let it aaaaaall simmer together to create those warm and embracing flavors you are looking for in …

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Chili: it is the one meal that is a guarantee to hit the spot on an October night. Chili is extremely versatile, customizable, and frankly- one of those “set it and forget it” meals. The trick is to let it aaaaaall simmer together to create those warm and embracing flavors you are looking for in this dish. What is also great about chili is that it can be a literal pot of quality protein and vegetables- like my Chili Stuffed Acorn Squash! Packed with fresh ingredients, the chili satisfies with nutrients that taste good, but also have some benefits for your health- you know you need that. Thank GOURD for that! Also, a perk, the bowl is edible too (because we're about being good to our bodies and the earth, right?)

The Key Ingredients

Kale (and other hearty greens)

Yes, they are bitter- I know. Not without good reason though. Bitter foods are a sign that they aid in digestion. While the bitter bite of hearty, earthy greens or roots like radishes may be off-putting, they stimulate the release of specific enzymes that increase bile and amylase amounts to make absorbing the nutrients within these foods easier for the body. Hearty greens, like kale, swiss chard, or collard greens, are remarked for their impressive content of vitamin K, calcium, iron, and phytonutrients (you can thank that deep and dark green color). Pro-tip: the iron in plants can hinder absorption of meat iron, so a perfect way to enjoy these greens is with a plant-based salad like this one!

 

October's CHILI and a GOURD time salsa chili powder spices nutrition facts

 

Chili Powder, Cayenne, and other red spices

Another ode to the color of the rainbow: red. Similar to chromotherapy, red stimulates blood flow, especially of the eyes like that of lycopene. Red plus spicy equals major health benefits. Capsaicin, the main spice component of peppers, boosts metabolism, circulation, and suppress appetite. In a recent study, eating just a small dose of cayenne a day can increase caloric burn afterwards1. The high spice level of peppers triggers nerve endings in the digestive system that also increase immunity and beneficial inflammation, ultimately fighting off infections.

Acorn Squash (and other similar gourds)

Who doesn't love a good squash? Lowkey (but highkey) one of my favorite aspects of fall. Squashes, in my opinion, are MUCH more satisfying and filling than most typical “plate-fillers” carbs have become known to be (not to say they do NOT belong on your plate- all foods absolutely do). Squashes, sturdy in structure, contain fiber, Vitamin C, water, and essential electrolytes. Like most foods in nature, the fact that squashes, like avocados, combine electrolytes with water acts an innate balance, intended how it is supposed to be. I use it as edible plateware here, but check out this recipe for another incredibly delicious and meaty use of squashes.

October's CHILI and a GOURD time acorn squash food ingredients healthy seasonal produce

Bone Broth

And who could forget about bone broth? Sought for its natural protein content, it is a complete protein that aids in rebuilding and repairing muscle fibers, tendons, and wounds- especially within the gut. Once broken down, these components aid in sleep, antioxidant activity, and other important metabolic functions. Many bone broths sold in stores contain other herbs and spices that only compliment these benefits.

 

A dinner that boasts nutritional benefits is a dinner to look forward to! Get cookin' below and check out other recipes on here, Civilized Caveman, or my platform for more home-cooked goodness!

Print

Chili Stuffed Acorn Squash

Course Dinner
Cuisine American, Mexican, Paleo
Keyword acorn squash, chili, crock pot, dinner, easy, fall, instant pot, simple
Prep Time 1 hour
Cook Time 5 hours
Servings 4 1/2 Squashes
Calories 527kcal

Equipment

  • crock pot, stock pot, or instant pot

Ingredients

  • 1 tbsp Avocado oil
  • 1 whole White onion diced
  • 2 cloves Garlic minced
  • 1 whole Green Bell Pepper diced
  • 3 cups carrots sliced
  • 1 lb Ground meat of choice
  • 1 tbsp Chili Powder
  • 1 tbsp Smoked Paprika
  • 1 1/2 tsp Salt and Pepper each
  • 1 can Chipotle Peppers in Adobo blended
  • 1 bottle Epic Artisanal Jalapeño Bone Broth
  • 1 can Roasted Tomatoes
  • 1 Jalapeño diced
  • 1 bag Cauliflower “Rice”
  • 5-6 leaves Swiss Chard cut into strips (or other hearty leafy green- kale, turnip, beet, mustard, etc)
  • 2 Acorn Squash halved

Instructions

  • Prepare ingredients as noted
  • Heat oil in pot, add in garlic, onion, jalapeno and spices until browned
  • Begin to cook ground meat with carrots, tomatoes and bell pepper
  • Once meat begins to brown, add in bone broth and adobo pepper paste. Let simmer for 4-5 hours
  • While chili is simmering, steam squash for approximately 5 minutes to soften- cut in half. Finish steaming for about 15-20 more minutes until soft
  • About 20 minutes before serving, add leafy greens and cauliflower rice. Finish simmer
  • Scoop portions into squash halves and serve as is- try scraping out some squash with each bite!

Citations

1. D.Mattes, Richard. “The Effects of Hedonically Acceptable Red Pepper Doses on Thermogenesis and Appetite.” Physiology & Behavior, Elsevier, 18 Nov. 2010, https://www.sciencedirect.com/science/article/abs/pii/S0031938410004063.

About the Author

Tatum Guerrero Rooted Tates BiographyTatum Guerrero is an aspiring Registered Dietician and a Certified Nutritional Therapy Practitioner. Through her journey of adopting a Paleo lifestyle, Tatum has been able to learn how proper nutrition can heal the mind and body. She hopes to use her credentials to emphasize the importance of whole, real food and make these options more accessible to youth and at-risk groups. You can follow her at RootedTates Instagram, or her website, therootedlife.online.

 

 

 

 

Want to learn which ingredients are the best to cook with?

Check out our friends over at Wellness Force Radio and learn about how good nutrition impacts your health with Udo Erasmus:

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