Your Unconscious Mind is Making You Fat

There I am.

  • Sitting on the couch watching NHL playoff hockey at the end of a long day.
  • The wife offers me some of her potato chips.
  • I decline

I’m a personal trainer dammit, and personal trainers don’t eat potato chips.

Fast forward 20 minutes…..

I am now sprawled out on the couch…..totally immersed in the game…..screaming at the referees for blowing another call….and absent mindedly reaching over and grabbing a handful of potato chips out of the bag…and then another…and then another

your unconscious mind is making you fat

WTF!!! What just happened?

I don’t eat potato chips….seriously. So what happened? Where did my will power go?

I’ll tell you what happened.

  • When my wife first offered the chips, my conscious mind did a quick pro/con calculation and decided to take a pass on the salty/greasy delight.
  • Soon after, my conscious mind became fixated on the hockey game.
  • Soon after that, my unconscious mind snuck behind the back of my conscious mind, and by using a mixture of sensory inputs, old memories, emotions, brain chemicals and hormones, managed to hijack my body and convince it that eating those chips was suddenly a great idea.

Damn you unconscious mind!!!.

  • This is a big reason why diets fail.
  • Your bad habits live in your unconscious mind.
  • Your bad habits have built up powerful connections within your mind and body.

And if you let your unconscious mind run the show, you WILL return time and again to your old habits…your over-eating, under-exercising, making you fat kind of bad habits…

Next PageThe Unconscious Mind…and why it loves making you fat…

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4 Really, Really Good Reasons To Stop Eating Factory Farmed Meat and Start Buying Organic Meat

Today’s post was sparked by a chat I had the other day with someone on Twitter.

I had just tweeted an infographic about all that yucky pink slime in America’s hamburgers. Normally, a tweet like this generates a pile of RTs from people who are viscerally grossed out by the existence of pink slime in their hamburgers.

pink-slime-jon-stewart-2

However…on this day, I ran into someone who didn’t care about the existence of pink slime in her McDouble because (in her words) McDonalds burgers taste AMAZING.

After I grabbed my jaw off of the floor, I replied to her and suggested that someone needed to introduce her to a better hamburger joint…because McD burgers ain’t as tasty as she thinks they are…with or without the pink slime.

The conversation went on for a few more tweets, with no real conclusion…she thinks that the Big Mac is the pinnacle of hot beef sandwich…and I prefer a burger made from grass fed beef and a lack of industrial chemicals.

But even though I couldn’t convince her to abandon her love affair with her McBurgers, this little chat got me thinking about the meat processing industry in general and the quality of meat that most of us eat every day.

After about 30 minutes of daydreaming, I came up with what I think are… 4 Really, Really Good Reasons To Stop Eating Factory Farmed Meat and Start Buying Organic Meat.

1.   Your Health

Medical science has come a long way in the last century.

  • Infant mortality rates have dropped.
  • Anti-biotics and anti-virals have saved millions of lives
  • Trauma surgeons put us back together after horrendous accidents

Unfortunately, medical science is having a hard time keeping up with the damage we inflict upon ourselves with our modern diet.

  • Diabetes rates are exploding
  • Obesity rates are exploding
  • Cancers related to diet are exploding
  • Dementia / Alzheimers rates are exploding

All of these conditions are directly related to the food we eat…and unlike the type of medicine we are really good at, these conditions are slow to develop and modern medicine can’t do a thing to cure them.

Here are a few articles if you want to learn more:

2.   Your Kid’s Health

Same reasons as above…but instead of just making ourselves, now we’re talking about your precious little bundles of joy.

3.   Your Tastebuds

Back in the olden days, your great-great-great-great grandparents ate organic…and free-range…and local…and all that other good stuff that costs me extra every time I go grocery shopping

But unlike me, they didn’t call their food organic or free-range…they called it food.

Because that’s what food was.

  • Cows grazed on grass until it was time for the rancher to turn them into dinner for his neighbours and…
  • Farmers used manure from their livestock to grow better vegetable crops and…
  • Chickens pecked around in the dirt eating bugs and seeds and grass and worms and…
  • Crops were rotated and seeds were shared and our produce wasn’t covered in chemicals or grown from genetically modified seeds and…
  • Hunters went into the woods and hunted for game

And not only was their food healthier…it tasted better.

Ever since I switched to free-range, naturally fed meats, I can’t believe how much better they taste, look and smell. The beef I buy comes from a co-op of ranchers in PEI who finish their grass-fed cattle by adding potatoes to their feed…they swear that it makes the beef taste sweeter.

I chuckled when the butcher first told me this…but that night as I was chomping down on a mushroom cheeseburger, I couldn’t stop making noises about how good the beef tasted….seriously, it was like I had never had a burger before…Ahhh-mazing.

FYI – Earlier today I made a meat sauce of grass-fed beef, mushrooms and tomato sauce. Very simple, very basic…but the taste…OMG. Right now, I am baking a spaghetti squash in the oven. In 10 more minutes, I am going to pour the sauce over of the spag and have a serious post-workout dinner. Mmmmmmmmmm good.

Better ingredients = Better tasting meals

4.  You’re not cool with torturing animals

As a self-aware human being and life-long meat eater, I understand and accept the moral implications of killing animals for my dinner.

  • Because I eat meat, I am partially responsible for the death of other animals.

I can live with this…I may not think about it all the time, but when confronted by a rabid vegan in a nutrition forum, I am able to own up to my complicity and still sleep well at night. Nature is bloody and meat consumption is partially responsible for the state of human evolution and our big brains.

What I can’t accept is the cruelty we inflict on the animals trapped in our industrial meat factories.

It is seriously messed up.

For example…in this video expose of Walmart’s pork suppliers, we see…

  • Pregnant pigs confined to gestation crates so small they are unable to even turn around or lie down comfortably
  • Workers slamming conscious piglets headfirst into the ground and leaving them to suffer and slowly die
  • Workers ripping out the testicles and slicing off the tails of piglets without the use of any painkillers
  • Sick and injured pigs with severe, bleeding wounds or infections left to suffer without veterinary care

All so we can save 50 cents on a pound of Walmart’s breakfast sausage.

Like I said…seriously messed up…and it doesn’t have to be this way.

If mega-corporations like Walmart told their suppliers to stop torturing their livestock, it would happen. It might cost you an extra 50 cents per pound of breakfast sausage…but it would happen.

Note – If you live in the U.S. and would like to see Walmart stop sourcing meat from producers who torture their livestock, you can sign this online petition…it takes about fifteen seconds.

Conclusion

I’m sure that there are a lot more reasons for you to stop eating factory farmed meat and start buying organic meat, but since I only thought about it for 30 minutes and I’m not that bright to begin with, I only came up with four really, really good reasons.

Hopefully they are good enough to get you to re-think tonight’s dinner purchase.

 

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A Healthy Diet WILL Lower Your Risk of Heart Attack, Stroke, Death

According to a study published in the medical journal Circulation, eating a healthy diet significantly reduces your odds of…

  • Cardio-vascular death by 35%
  • Heart attack by 14%
  • Stroke by 19%

 The Study

The researchers looked at 31, 546 men and women aged 66.5±6.2 years of age with pre-existing conditions who were enrolled in one of two blood-pressure medication trials.

As part of these studies, the test subjects were required to complete detailed lifestyle questionnaires which included questions about:

  • age,
  • education,
  • ethnicity,
  • diet,
  • physical activity,
  • smoking (never, current, former),
  • daily alcohol intake (frequency of intake),

In addition to the questionnaire, numerous lab tests were conducted – fasting lipids & glucose, medications, physical activity, blood pressure, body mass index (BMI), waist circumference, and hip circumference were also recorded at baseline, at 2 years, and at study end.

After five years, the researchers found that the test subjects who ate a diet similar to the Alternative Healthy Eating Index (AHEI) approach were much healthier than those who ate the Standard American Diet.

Note – In their calculations, the researchers accounted for age, sex, location, pharmaceuticals, smoking and a whole bunch of other know confounders. This allowed them to “adjust for potential factors that could also influence heart disease risk. For example, healthier eaters may experience fewer heart problems because they also tend to smoke less or exercise more or take their medications more diligently. But even after they controlled for these behaviors, the study showed a strong link between healthy diet and heart health”.

A strong link indeed:

  • A 35% reduction in risk of cardio-vascular death
  • A 14% reduction in risk of heart attack
  • A 19% reduction in risk of stroke

All by eating your veggies.

Reference

Orange Ginger Pork

Here’s this weekends Paleo friendly recipe. As an alternative to the usual protein packed chicken and turkey, pork loin is the ‘other’ white meat which is lean and mean. It’s also one of those meats that marinades well. The ginger and orange work great here together with the earthiness of the Swiss chard.

Have a great weekend guys.

RECIPE:
1 x 2 lb organic pork loin
1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

Marinade:
1 tbsp fresh ginger – grated
1 large orange – zested
2 tbsp olive oil
1/4 tsp black pepper

Here’s the full recipe.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called VEGUCATING ROBIN.

The show involves me teaching Robin, who’s a vegan, how to cook an assortment of vegetables.
This is not just for vegans but is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen. In this weeks episode I show Robin how to make pesto. Our next episode goes up Wed 12/15.

Here’s some more of my Paleo friendly recipes from previous posts.

Sundried Tomato Chicken

Here’s another one pot meal perfect for the weekend. As you guys know I’m a big fan of these not only ’cause it’s easy to put together but more importantly there’s hardly any washing up. Ideal!

RECIPE:
Serves 4

1 whole organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs)
2 tbsp olive oil
1 tbsp smoked paprika
1/2 tbsp salt

Here’s the full recipe.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called VEGUCATING ROBIN.

The show involves me teaching Robin, who’s a vegan, how to cook an assortment of vegetables. This is not just for vegans but is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen. The first episode is up now and the next one goes up Wed 12/8.

Here’s some more of my Paleo friendly recipes from previous posts.

Roasted Pumpkin & Pear Soup

Today’s recipe is courtesy of my better half also known as, the missus. Enjoy – Gavan.

There comes a time when the wife of a chef has to dig in and do the dirty work. Lucky for me I like to cook but I’m still getting used to just whipping things together as I’m more of a recipe girl. But sometimes (just sometimes in my case) throwing caution to the wind pays off.

Our fruit bowl was overflowing with apples, pears, persimmons, pumpkin and winter squash. I stared at it thinking, what to make….what to make….

I love pumpkin soup. I love pears. Why not?

With a little guidance from the hubby I whipped up a delicious twist on the usual pumpkin soup and it was fabulous.

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called Vegucating Robin.

In it I’m teaching Robin, a vegan, how to cook all varieties of vegetables. This is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen.
If you get a sec take a look.

Here’s some more of my Paleo friendly recipes from previous posts.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Cheers.

Sundried Tomato Pesto Grilled Lamb

I’ve done a few recipes in the past highlighting the versatility of pesto. Here I made the not so familiar version with sun dried tomatoes and spinach. Yep, you heard me right!

Pesto is one of those sauces/marinades that works well with a lot of different foods including seafood and of course meat. It’s also delicious on vegetables and makes a perfect accompaniment to any and all vegetarian dishes (skip the cheese and it becomes vegan). Sometimes I like to grill up some seasonal veggies or since winter’s here, just saute or roast some and when they’re cooked simply toss them in a little pesto and you’re sorted. Because the veggies are still warm they’ll absorb all the pesto flavour. Try it, it’s goooood.

TIP: I’d say plan your meal using pesto on one (not all) of the components. If you use the pesto on both your protein and veg in the same sitting it might be overkill for the ol’ palate.

Serving Suggestion: Roast a selection of seasonal veggies from your local farmers market and you’re good to go.

Below photo: Brussels Sprouts, Parsley Root, Sunchokes, Baby carrots.

Roasted Root Vegetables

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Moroccan Marinated Chicken

How many times have you had dry boring bland chicken? It’s one of the easiest meats to over cook yet is also one of the best to absorb flavour. I’ve cooked many a bird but this marinade is probably one of my faves (hopefully I haven’t said that before).
To show you how versatile this ol’ bird is here’s a few other recipes.

RECIPE:

Serves 4-6

2 whole organic chickens- portioned (breasts, drumsticks, thighs)
1 cup chicken broth or water

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Almond Crusted Fishcakes

I was kind of inspired to make this recipe having just come back from home where I had probably the best fishcakes I’d had in a long time. We ate some fabulous seafood whilst there, all locally caught of course, and I just love the seafood’s flavour plucked directly from the Atlantic Ocean. My thought here was to crust the cakes in something other than the usual breadcrumbs. Handy I had picked up some almond meal I spotted at the farmers’ market recently, which fit in perfectly with my plan. This recipe is also Paleo-approved!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Lemon Pepper Crusted Lamb

In honor of my trip home to Ireland recently here’s a lovely quick n easy lamb dish. In case that doesn’t make sense lamb’s very popular in Ireland. A little known fact you can tell your friends, the word Paleo is a Gaelic word meaning  ‘always trust an Irishman’s lamb recipe’. Who knew?
The seasoning here is basically flavoured S&P which adds a little extra to the already flavourful meat.

Not much else to say.

Enjoy!

RECIPE:

Serves 4

1 lb grass fed Lamb noisette
1 tbsp lemon pepper
2 tsp garlic salt

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party!

Cheers guys.

Apple & Dijon Glazed Pork

Alrighty Paleo-heads, this is a play on roast pork and mash potatoes just for you guys. I made a simple marinade for the pork using paleo-friendly ingredients. My favourite veg as a kid was carrot/parsnip mash. My Mum couldn’t make enough of the stuff! I still love it today and it works great here instead of potatoes.
The sweet and tangy flavour of the pork works brilliantly with the sweetness of the C&P mash.

Enjoy!

RECIPE:
Serves 4

4 x 5-6oz organic pork loin steaks

Marinade Recipe:
2 tbsp organic unsweetened apple sauce
1 tbsp wholegrain Dijon mustard
1 tsp dried sage
1/4 tsp black pepper

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party!

Cheers

Beef Filet with Ratatouille

Ratatouille, for me is one of the most versatile recipes around. It’s a traditional French Provençal dish of stewed vegetables namely courgettes, eggplant (aubergine), onions, garlic, peppers, herbs and most importantly tomatoes. There are a few different thoughts on how to make it but as always with my cooking style I keep it simple. It’s mainly used as a side dish but can, and I have used it as a pasta sauce or even with some simple grilled fish. Here I served it with a lovely tender fillet steak. Super.
It’s also a sneaky way of getting the kids to eat more veggies!

Enjoy!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Flank Steak Salad

My goal this weekend is to help you from falling victim to the usual fatty barbecue foods.

Here’s a delicious simple lunch that’s packed full of flavor and only takes minutes to pull together.

Grilled flank is a quick n easy way to get quality protein, especially after a vigorous workout in case any of you are actually going to exercise over the holiday weekend.

Working out and eating well means more beer. (I’m a very wiiiiise man!)

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Chilled Avocado Soup & Sandwich

This is a play on the classic soup & sandwich lunch special.

The problem I find with most packaged deli meats is that they’re full of sodium and fillers so I decided to use a real turkey breast.

Turkey breast is pretty easy to cook and really fast (around 3-5 minutes fast, I kid you not).

This light seasonal version of soup & sand is perfect on a hot day so while we still have them left, get on it!

RECIPE:

Serves 2

2 ripe avocados
1/2 jalapeno – small dice
2 tbsp fresh mint – chopped
1/2 a lime, zest only + a squeeze of juice
6 ice cubes
S&P

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Slammin’ Summer Salmon

There’s nothing better on a hot summer’s day, if you actually get hot day’s in summer, than something light, fresh and bursting with flavour. That was very poetic of me, wasn’t it? This recipe is super easy and works really well on a buffet if you have peeps comin’ around.

Enjoy guys.

Serves 4

2 lbs wild Pacific salmon

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Breakfast Egg Crepes

If there was ever a breakfast of champions, this is it. Simple, healthy and most importantly delicious. This is my take on the traditional crepe or pancake. Super high in protein and loaded with fresh flavour.

The photo says it all.

RECIPE:
Serves 2

2 organic egg whites
2 organic whole eggs
pinch salt n pepper
Olive oil spray

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Asian Glazed Pork Chop with Bok Choy

Pork…the other white meat. You either love or hate it but it’s really one of the most versatile meats out there. Like the other white meat pork absorbs flavour really well. The only thing to worry about is trying not to over cook it which also goes for the other white meat. Because this cut of pork is super lean it’s protein packed and a great low fat choice in the meat dept. You’ll like how quick n easy this is.

Have a great one!

Serves 2

RECIPE:
2 x 8oz pork chops (on the bone)
1 tsp Chinese 5 spice

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Osso Bucco a la Irishman!

Just so you know and can pretend like you knew all along when you cook this for your friends, Osso Bucco is a Milanese dish. The name means “bone with a hole” or “hollowed bone” which refers to the veal shank bone with a large and tasty marrow filling. By braising (slow cooking) the meat this tough but tasty cut of meat will become super tender and taste almost like butta. This is a great dish to make if you have friends coming over ’cause you can pop it in the oven and forget about it for a couple of hours. The more you cook it the more tender it becomes.

Enjoy!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Orange Balsamic Steak

This inspiration for this recipe came from an insanely delicious orange that I picked from my friend’s tree.

Being grill season it’s always good to have a few simple marinades on hand to keep things interesting in the taste bud department. This should do the trick.

RECIPE:
1 lb grass fed flank steak

Marinade:
2 tbsp balsamic reduction *
1 large orange – zested & juiced
1 tbsp fresh ginger – grated
3 tbsp olive oil

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You’ll also find a bunch more Paleo friendly recipes.

Slow Roasted Seabass with Swiss Chard

This is a dish I made recently for a dinner party I catered and it went down a treat, so to speak. It’s protein packed & Paleo friendly. This one is really for the guys but you ladies can also give it a go if you want, if not just pass it on to your fella. Guys, if you’re looking to impress your missus or simply find yourself one, this dish will do the trick. It’s fool proof. I promise you. You’ll definitely get some good brownie points and to finish off why not make the dessert I also made for the same party here. If this all goes according to plan you might get breakfast in bed. I have that covered too.
Happy Days!

Have a great weekend guys and happy trails.

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Chipotle Salmon Burgers with Stone Fruit Salsa


If you’re on the US East coast you’re getting your ears scorched right about now as a massive heatwave continues to burn things up. So what do you eat when you’re trying to beat the heat?
I can’t seem to get enough of all summer fruit myself right now. Berries are amazing as are melons, mangoes, pineapple and all kinds of stone fruit. I actually got these apricots and nectarines from locally sourced Tenerelli Orchards for an event I catered last weekend. I had a few leftover so that’s where this little beauty came from. Served chilled as a snack or as I did make something delicious with them, either way you’re sorted.
The contrast of the smokey flavour of the burger against the sweet fruit relish works brilliantly.

Have a great weekend guys and happy grilling.

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

//

Happy 4th!

4th of july fireworks Pictures, Images and Photos

Well guys, we are nearing the biggest barbecue holiday weekend here Stateside and I’ve found myself in the thick of it. This year I’m catering 2 gigs instead of throwing the big ol’ hooha (as my missus calls it) like last year so I decided to do a round up of my best 4th of July/barbecue recipes for those of you lucky enough to be in the sunshine. I even put a Paleo section together for you guys, after all it is barbecue.
Cheers to a happy, healthy and safe holiday!

MEAT & POULTRY

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Chiturken Meatball Boats

I had a couple of reasons for doing this recipe. First off, 4th of July is next weekend and I always like to do some seasonal bbq food around this time. Secondly, and probably more importantly, I had this ginormous zucchini (courgette) growing in my garden that I needed to do something with before some little people decided to move into it.

I’ll be honest… I did think about letting it grow so I could enter it in the local county fair’s massive over-sized vegetable for no apparent reason competition, but since my missus put the kibosh on that idea,  instead I chose to do something novel and cooked it. Strange concept that.

I had decided to cook the meatballs anyway and instead of just showcasing them on a platter I figured I’d use my foot long zucchini as an edible serving dish. Genius I hear you say, why thank you very much. I tink so!

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Sesame Crusted Turkey & Spinach Salad

I made this recipe with a two friends in mind. One’s a Paleo-head (guess who?) and the other a young father with another on the way who’s trying his hand at this healthy cooking stuff. There’s not a whole lot the latter guy eats that doesn’t resemble meat and potatoes but lucky for me he just so happens the likes raw spinach. I’m a big fan of salads for dinner in the summer as long as they’re satisfying, you know what I mean. If the salad is wimpy we’re going to bed hungry and that’s definitely not a good thing. Of course I put this one to the test myself and it passed with flying colours. The sesame seeds not only added a lovely nutty flavour but also added nutrients and minerals that left me quite satisfied indeed.

RECIPE:
Serves 2

1 lb organic turkey loin
1.5 oz jar toasted sesame seeds
1 tsp ground cumin
1 tsp lemon pepper
1 organic egg white – slightly beaten
pinch salt (omit if you’re a die hard Paleo)
1 tbsp olive oil

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Happy Father’s Day to all the pops.

Paleo Pulled Pork Wrap

With summer on it’s way today’s recipe is a meat eaters delight. Your illustrious author here on HH, Douglaise Roberto asked me a while ago if I could come up with a healthy barbecue sauce with bbq season on it’s way. I played around with the idea but with the main ingredients in the sauce being, ketchup, molasses, sugar and a bunch of other not so healthy things I thought it might be interesting to use a rub instead. This adds a huge amount of flavour to the meat and by braising you’ll create a type of barbecue sauce, although not conventional. I think you’ll enjoy this recipe and with July 4th up the road these will go down a treat.

RECIPE:
Serves 4

2 lbs organic/grass fed pork loin
1 head of Bibb/Butter lettuce

PORK RUB RECIPE:

1/2 tsp dried sage
2 tsp dried thyme
1 tsp dried mustard
2 tsp paprika – preferably smoked
1/2 tsp ground cumin
1 tbsp fresh parsley – chopped
1 tsp fresh rosemary – chopped
1 1/2 tsp salt
1 tsp ground black pepper
1/2 cup olive oil

To see the rest of this recipe head to GavanMurphy.com where you’ll find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Paleo 'Fried' Chicken 'n' Strawberry Salad

Fried Chicken n Strawberry Salad

Who doesn’t like fried chicken? How about a gluten free healthy version that tastes amazing without all the unnecessary fat and calories. This is my version that, if I do say so myself, hits the spot.

Can you believe we’re in June already? Summer is on our doorstep and Father’s Day is around the corner so I decided to revisit my version of fried chicken, a sure-fire hit for both occasions!

BTW did I add that this is baked not fried chicken. How ’bout that?

I’ve made this chicken before (click here for recipe) but this time I paired it with a seasonal strawberry salad since strawberries are gorgeous right now. It’s a super easy salad including the dressing. Simple and delicious, just my style.

NOTE:

To update this recipe to a fully Paleo version, you can substitute nut meal/flour for the GF bread crumbs. FYI, you can buy nut meal from Bob’s Red Mill or, if you’re adventurous, you can make your own.

Also, if your version of Paleo eating doesn’t include vinegar, you can substitute lemon juice. It won’t be near as tasty, and you will have to adjust quantities, but feel free.

STRAWBERRY SALAD RECIPE:
Serves 4

4 cups organic mixed greens
1 cup walnuts – toasted in hot dry saute pan ’til golden
1 cup organic strawberries – sliced

I highly recommend choosing organic strawberries because you don’t want to eat a lovely salad laced in pesticides, right?

Aged Balsamic Vinaigrette:
1/4 cup aged balsamic vinegar
2 tbsp wholegrain mustard
1 tsp organic honey
pinch S&P
3/4 cup olive oil

DIRECTIONS:
In a large bowl combine the lettuce, nuts and strawberries. Toss gently.

I have the easiest quickest way to make this vinaigrette: Put everything in a plastic or glass jar and give it a good ol’ shake. Taste and season.

Drizzle enough dressing to lightly coat the greens but don’t drown them. You should have some leftover dressing for next time.

All recipes are made with the finest quality farmers’ market whole foods, natural and non-processed ingredients as much as possible.

Head over to my site, GavanMurphy.com, to see more healthy recipes and make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Cheers.

Grilled Cumin Lamb Kabobs

Grilled Lamb Kebabs

Why is it that I like cumin so much? I don’t have many memories of eating it growing up (apart of learning how to use it at Ballymaloe). So what is it that attracts me to its peppery nutty flavour? It’s really just down to how good it makes food taste.

Along with flavour cumin has many health benefits including aiding digestion, supplying a good source of iron and research is starting to show that cumin seeds may also have anti-carcinogenic properties. It’s also a must have in many Mexican and Middle Eastern dishes and is available both in its whole seed form (like we used in a previous post) or ground into a powder. Actually, now that I look back, I’ve used cumin in several of my recipes from tortilla soup to glazed baby carrots to Spanish potatoes and of course  we used cumin in conjunction with our turmeric recipes. Don’t worry I won’t list all those!

RECIPE:
Serves 2

1 1/2 lbs Organic/Sustainable lamb shoulder or leg of lamb – cut into uniform pieces (Ask your butcher to cut it for you, much easier)
1/2 green pepper – cut in cubes
1/2 red onion – cut into cubes
1 tsp ground cumin
3 tbsp olive oil
1/4 tsp salt
1/2 lemon – zested

DIRECTIONS:
Preheat barbecue or stove top grill pan.

Begin by mixing the oil, cumin, salt and lemon juice in a small bowl. Assemble the kabobs as per the photo, alternating between lamb and red onion with green pepper at the top and bottom of each skewer.

TIP: Soak the bamboo skewers in water for at least 2 hours before grilling. This will help prevent the skewers from burning.

Once together and ready to cook, brush all sides of the lamb with the olive oil mixture. Spray your grill or grill pan with olive oil spray. Sear the lamb for 15 minutes on all sides or until nice and pink inside, 120°F for medium rare.

Tzatziki
(Optional if you’re not a Paleo head)

1 cup fat-free Greek yogurt
1 tbsp fresh mint
1/4 cup diced cucumber
1/2 lemon – zested
pinch S&P to taste

Mix all above ingredients together and serve with grilled Lamb. This works really well with it. Cool and refreshing. (Sounds like a toothpaste commercial!)

All recipes are made with the finest quality farmers’ market whole foods, natural and non-processed ingredients as much as possible.

My new site, GavanMurphy.com, is up ‘n’ running so please sign up for my newsletter and get my FREE Entertainment booklet.

Head over and take a look around.

You may find even more Paleo friendly recipes.

Cheers.

How 'bout an Ostrich Burger?

….And now for something completely different. I was in the market the other day and happened to be looking through the freezer section for some buffalo meat, a lingering craving after my recent trip to Texas. I usually peruse this aisle just to see what they have on offer like frozen mash potatoes. I’ve never understood why people would buy frozen mash like this. By the time you have defrosted the mash you could go peel and boil a fresh batch them, am I right? Anyway, my buffalo search was unsuccessful although I did come across a package of ostrich patties. Now this was interesting and the more I read on the package the more I wanted to try it.

Here’s a few fun facts courtesy of Blackwing Meats, the brand I purchased. (I’m going to pass these off like I knew them already, k?)

Ostrich is a wonderful healthy red meat with the flavor and texture of beef. It’s rich in both protein and iron and is actually lower in fat, calories and cholesterol than skinless chicken or turkey. Our Ostrich meats are rich in Omega 3 and Omega 6 fatty acids which are widely recognized as being beneficial to health. Enhanced Omega 3 and Omega 6 levels are achieved by feeding our ostrich a specially formulated diet.

  • They come from Africa
  • South Africa has been raising them for over 200 years
  • Ostrich’s can provide leather, meat and feathers
  • Ostrich leather is the second most valuable in the world and is well known for its toughness and strength
  • The meat tastes like beef but is higher in omega 3 fatty acids, is lower in saturated fat and calories
  • Ostrich is the largest bird in the world
  • It is unable to fly as it lacks a breast bone and doesn’t sing
  • It can run at staggering speeds of up to 45 mph and has a powerful and deadly kick
  • they are omivores and eat whatever is available from plants to insects and small lizards
  • Adults can grow up to 9 feet tall and weight 350-400lb!
  • they can live up to 50-75 years

The meat Market in the US for Ostrich is expanding to meet the demand for healthier red meats, if you have yet to try it, consider ordering some from us you will be glad you did.

Yes indeedy, glad I tried it. It’s lean and has the same texture as beef but a bit gamier. I quite liked it! For a guy who doesn’t eat much red meat this could be a great option for me this summer. Who’s game?

Ostrich Burger Recipe
Serves 2

2 x 4-6 oz Ostrich patties
drizzle olive oil
avocado slices
green leaf lettuce

Paleo Ostrich Burger

Continue reading here for the full recipe.

For those of you who are regular readers here I am the man formally known as The Healthy Irishman (although I am still both healthy and Irish).
My new site, GavanMurphy.com, is up ‘n’ running so please sign up for my newsletter and get my FREE Entertainment booklet.
Head over and take a look around. You may find even more Paleo friendly recipes.

Cheers.

Herbed Apple Stuffed Pork

Herbed Apple Pork

What’s up Paleo people? Here’s another beauty for you. I’m not sure about you guys but I’m a big fan of pork loin. It’s lean and Paleo protein packed (assonance or alliteration??). The stuffing in this recipe will not only add some great flavour but help keep the meat moist which is sometimes a problem with these less fatty cuts of meat.
This is spot on for Sunday lunch for the family and as you’ll see pretty straight forward.

Enjoy!

RECIPE:
Serves 4

1 1/2 lb organic/grass fed pork loin
1 red apple – small dice (If chopping ahead, keep in water with a squeeze of lemon juice)
1 celery stalk – small dice
1 garlic cloves – minced
1 lemon – zested
1/4 cup parsley – chopped
1/4 cup sage – chopped
1/2 cup Calvados (apple brandy)
4 tbsp olive oil
S&P

To see the rest of the recipe head over here.

You may be surprised to know that I wasn’t actually christened The Healthy Irishman, totally true. I grew into that name. I now go by the name my creators gave me.
My new site, GavanMurphy.com, is up ‘n’ running so please sign up for my newsletter and get my FREE Entertainment booklet. Head over and take a look around. You may find even more Paleo friendly recipes.

Cheers.

Chipotle Grilled Flank Steak

Although Cinco de Mayo is done, bbq season is on the way so today’s recipe is Paleo perfect for an afternoon when the grill is out and some of your carniverous peeps are popping by. It’s always great to have a few quick marinade recipes in your pocket and here’s a beauty.

RECIPE:
Serves 4

1 1/2 lbs grass fed flank steak

Marinade:
2 canned chipotle peppers (not 2 cans just 2 peppers!) – chopped
1 tbsp Adobo sauce (from chipotle can)
1 small lemon – zested
1 tsp lemon juice
1/4 cup olive oil
2 tbsp dried oregano

To see the rest of the recipe head over here.

You may be surprised to know that I wasn’t actually christened The Healthy Irishman, totally true. I grew into that name. I now go by the name my creators gave me.
I just launched my new site GavanMurphy.com. Head over and take a look around. You may find even more Paleo friendly recipes.

Cheers.

Paleo Pork Chops

Alright Paleo peeps, here we go.

Pork is one of those meats that’s a little underrated. There’s so much flavour in all the various cuts especially the fattier varieties but of course I like to use the more leaner cuts like the chop or loin.

One of the main issues using these cuts is the chance of over cooking or drying them out. My technique of adding some broth when cooking the chops always gets you a juicy succulent result. This is no exception and it’s such an easy recipe to boot. The added crust here just creates a brilliant burst of flavour.

RECIPE:
Serves 2

2 x 6 oz organic/grass fed pork chops
1/2 cup low sodium organic chicken broth

Marinade:
2 tbsp fresh rosemary – chopped
1 tbsp wholegrain mustard
1 lemon – zested
2 cloves garlic – minced
1/4 tsp salt
1/4 tsp pepper
1/4 cup olive oil

Continue reading for the full recipe. I would if I were you, well worth it!

Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Brisket a la Chard

Brisket with Swiss Chard
Hey guys, so today’s Paleo recipe is for all the carnivores. Oh ya wait..that’s most if not all of you. This’ll definitely hit the spot and is another one pot deal so after you’ve demolished the beef you’ll only have the one dish to ask your missus to clean. You’re welcome! This also falls into the cheap n cheerful category so no excuses.

Enjoy!

RECIPE:

Serves 6

3 lbs grass fed beef brisket
1/4 cup Dijon mustard
8 oz pearl onions – peeled (see tip below)
2 cups red wine (If you’re a strict Paleo and don’t fancy a bit of vino in your grub, omit it and add 2 extra cups of broth. The flavour won’t be as intense though.)
2 quarts (8 cups) organic beef broth
1 cup fresh oregano
4 cloves garlic
2 tbsp olive or grape seed oil. (Grape seed oil get to a higher temperature before burning so is ideal for high heat searing.) (other Paleo options include coconut oil, tallow & lard)

DIRECTIONS:
Preheat oven to 300°F.

Preheat large skillet on high for 1 minute. Season the brisket with S&P on both sides. Drizzle olive or grape seed oil in pan and sear meat for 3-4 minutes each side until golden. Remove to a deep oven proof dish. Rub the Dijon mustard into brisket once seared. Once brisket has been removed from skillet reduce heat to medium and wipe out same pan with a kitchen towel. Add wine, onions, herbs and garlic to pan and cook for 3 minutes. Add to meat along with beef broth. Cover with foil and pop in the oven for 2 1/2 – 3 hrs or until the meat is tender enough to slice.

To reheat (if not serving immediately) – slice brisket into 1/2″ slices and place back into sauce. Reheat in 350°F oven for 20 minutes, covered.

TIP: To peel pearl onions, boil them for 1 minute first, drain and peel. The skins will come right off. Way easier.
Watch your fingers though, muy caliente!

Serving suggestion: Saute Swiss Chard.

To find out how to cook the chard head on over to my site.

Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Family Style Artichoke Chicken

Artichoke Chicken

Would you believe I’ve made this dish three times in hopes of getting a good photo? Ah well, this is me best. Good thing it’s mouthwatering good! You’ll have to trust me on this one.

You’ll love these one pot meals…less washing up. Serve it up family style with my seasonal Beet & Fennel Salad. Now you’re talkin’!
Roast Beet and Fennel Salad

Healthy cooking doesn’t have to be bland nor does it have to be complicated. These types of meals are pretty simple to make and they’re packed with flavor and nutrition.

Serves 4 (unless you’ve just done Doug’s workout, then it might only serve 2 of you)

Recipe:
1 x 5 lb organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
12 oz jar marinated black olives – pitted
1 x 7 1/2 oz jar marinated artichoke hearts – drained (or 1 lb. fresh artichoke hearts – steamed)
1/4 cup marinated sun-dried tomatoes – drained (optional)
3 bay leaves
1 tbsp black peppercorns
1 red pepper – thinly sliced
1 garlic bulb – halved crosswise
1 bunch fresh tarragon – tied together with string
1 quart low-sodium chicken broth
1/2 cup white wine

Directions:
Preheat oven to 375F.

Preheat large saute pan on medium high heat. Season the chicken portions with S&P on both sides. Add 2 tbsp olive oil to pan and and sear chicken for 3-4 minutes each side until golden brown. Once browned remove and set in large oven proof casserole dish. Drain excess oil from pan. In same pan add another tbsp olive oil and saute the peppers quickly for 2 minutes. Add wine and de-glaze the pan, scraping all the nice caramelized bits from the bottom of the pan. Cook for 1 minute.  Add liquid to chicken along with all other ingredients. Cover with foil and pop in the oven for 1 1/2 hours approx or until chicken is fork tender.

Artichoke Chicken

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.


Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

.

Paleo Question: Is the wine used in this recipe Paleo friendly?

Paleo Answer: Sort of…the godfather of Paleo dieting (Loren Cordain) is okay with moderate wine consumption while Ray Audette says it’s a no-no.

My POV: 1/2 a cup of white wine divided between four people = 1/8 cup per person. If you are worried about 1/8 cup of white wine ruining your diet, you may need to go out and get yourself a life. Relax. Or, make the recipe without the wine. It’s your call and it’s your life.

Grilled Cod with Carrot Parsnip Puree

Grilled Cod with Carrot Parsnip Puree

Here’s a lovely simple recipe for the weekend. Today’s Good Friday and growing up we’d always have fish on Fridays but especially today. I figured I’d better keep the mother happy and post a fish recipe for you guys just so she knows I haven’t lost all my values. Just kidding Mary! What I love about Pacific cod aside from it being fished sustainably is how moist it is. It’s perfect for grilling as it has a high oil content which helps keep it moist and delicious.

Happy Easter guys.

Serves 2

RECIPE:
2 x 6oz Pacific cod fillets
S&P
1/2 lemon – zested
drizzle olive oil

2 carrots – peeled, chopped
2 parsnips – peeled, chopped
1/4 cup homemade organic chicken stock or homemade veg stock
drizzle olive oil
S&P

DIRECTIONS:
Began by cooking the carrot and parsnip in salted water ’til fork tender. Drain and mash. Add splash of organic chicken or veg stock along with drizzle olive oil.Taste and season with S&P. I add the stock and olive oil in place of butter, you’ll be surprised how well it works. Leave in same pot to warm on low heat.

Preheat non-stick grill pan on medium high heat for 1 minute. Season cod fillet with S&P and lemon zest. Drizzle olive oil in pan and gently lay fish down away from you to prevent the oil splashing.
Let sear on one side for 2-3 minutes until golden. Flip over and reduce heat to medium. Cover pan with lid or foil to finish cooking, 2 minutes approx. This also helps retain the heat and steam the fish ’til cooked thus making the fish moist.

Serve with farmers market grilled asparagus with squeeze fresh lemon.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.


Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

BBQ Lamb Chops w/ Root Veg Boulangère

Grilled Lamb Chops
After all the good Irish food & drink from Paddy’s Day I figured some of you guys might need a little cleansing food for the weekend. This is a great seasonal dish highlighting some beautiful lamb and  veggies that some people may not use or even know of. I grew up eating turnips all the time. They have a delicious sweet nutty flavour. They’re in season right now but with spring just here you should take advantage of these great veggies while they last. Those of you who know my cooking style will know I’m all about simple delicious food and this definitely fits the bill. I didn’t want to mask the great natural flavour of the grass-fed lamb so I just enhanced it with some flavourful fresh garden herbs.

LAMB RECIPE:
Serves 4

2 racks of grass-fed lamb (16 chops)
1/4 tsp salt – use to season before grilling
1/4 tsp pepper – use to season before grilling

Marinade:
1/4 cup fresh thyme
1/4 cup fresh parsley
2 garlic cloves – minced
1 lemon – zested
3 tbsp olive oil

Grilled Lamb Chops
Mix all marinade ingredients together and toss lamb chops in marinade for at least 2 hours up to 6 hours, refrigerated.

Remove chops from fridge 1 hour before grilling to let return to room temp.

Preheat grill (outdoor or stove top) on medium for 5 minutes.
Season chops with S&P. Sear for 3-4 minutes on each side for medium rare. Remove from grill and let rest for 3 minutes before serving.

Paleo Root Veg Gratin

Continue reading the Full Recipe Here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

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Paddy's Paleo Beef Stew

Yet another beef stew!

Next week is St. Paddy’s Day so all week on my site I’ve been featuring a bunch of healthy Irish recipes. Continuing on with my Irish recipe round up…..Yep, it’s another Irish beef stew. I can’t help it–it’s in my DNA!
You’re probably familiar with my Beef & Guinness version and you may remember I made an Autumn Stew this past year. What’s the difference besides the obvious use of Guinness? Subtle differences like using more types of root veg, pearl onions and no potatoes in the stew itself (making it a perfect St. Paddy’s Paleo dish) are the main differences, which goes to show that you can take the same idea and make it different and seasonal.

Beef Stew Mise en Place

Continue reading the Full Recipe Here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Grilled Steak n Cauliflower

Peppered Steak with Roasted Cauliflower

There’s a lot to be said for mastering basic cooking techniques like properly grilling a steak, plain and simple. Here I’ve done just that yet to spice things up I roasted cauliflower with a little kick using smoked paprika. This might sound too basic but this is where choosing your ingredients makes all the difference. Grass-fed meats and organic produce are bursting with natural flavour. Delicious doesn’t have to mean complicated.

RECIPE:
2 x 6oz NY grass-fed steaks
1 tsp cracked black pepper (1/2 tsp per steak)
1/4 tsp salt
1 tbsp grape seed oil (or olive oil if preferred). Grape seed oil gets to a higher temp before burning so is ideal for searing on high heat.

1 head organic cauliflower – cut in florets
1/4 tsp smoked paprika
1/4 cup green olives – halved
1/4 tsp pepper
2 tbsp olive oil
drizzle agave or honey

Continue reading the Full Recipe Here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Seafood Stew

Mardi Gras Seafood Soup

Growing up in Ireland most people assume it’s all meat n veg but being an island we have amazing seafood and a lot of my training as a chef was in seafood restaurants. This is my simplified version of a bouillabaisse. Typically, and according to tradition, there should be at least five different kinds of fish (not including shellfish) in a proper bouillabaisse. That can get pretty pricey so I thought I’d use some key seafood ingredients saving money yet without compromising flavour (which I may have used for a (my) six-pack). This version is light, fresh and brothy… just the way I roll!

If you do have a craving for some good ol’ fashioned meat try my Tomato marinated Flank Steak or Citrus Fennel Crusted Pork.

RECIPE:
Serves 4

20 mussels – rinsed
20 Manila clams – rinsed
1/2 lb large locally caught wild shrimp – P&D’d (peeled & de-veined)
1 lb white fish (Pacific cod, Tilapia, Pacific halibut) – 1″ cubes
3 cups leeks (whites only) thinly sliced, washed
1 red bell pepper – small dice
3 bay leaves
1/2 tsp chili flakes
1 x 15 oz can diced tomatoes – drained
1 cup white wine (whatever’s in your glass will work) OR an 8 fluid oz bottle of clam juice*
3 cups water
about a handful of fresh basilchiffonade
2 sprigs fresh thyme (for steaming mussels & clams)
2 tbsp olive oil

*TIP: Bottled clam juice is easily found in the States though it might be hard enough to find across the pond. Steaming the shellfish in the white wine is a great alternative for making your own clam juice.

DIRECTIONS:

Preheat large soup pot on medium heat for 1 minute. Add olive oil along with leeks, red pepper and chili flakes. Saute, stirring occasionally for 5 minutes. Cover with lid while they’re sauteing. This will keep in the moisture and help prevent them from going brown. You don’t want any colour on the leeks, just softened.
As leeks and pepper are cooking, preheat a large saute pan on high heat for 1 minute. Very carefully add mussels and clams to pan along with the wine and thyme or bottled clam juice and thyme. (Be careful of splashing the liquid.) Cover with lid and cook until all the shells are open. Give the pan a shake after 30 seconds or so to move them around. Cook for 2 minutes approx or until all the shells have opened.
NOTE: If there are any unopened or cracked shells when the majority are cooked, discard them.

Holding a colander over the soup pot drain the shellfish into the colander. This steaming liquid will be the base of your soup and it’s delicious. Add the water, bay leaves and chopped tomatoes to the soup pot and bring to a boil.
Next remove all the mussels & clams from their shells. Set the meat aside and throw away the shells or even better you could use them with your saved veg and the shrimp shells to make a seafood stock.

Making Seafood Soup

Add the white fish and shrimp to the soup and stir. (They’ll cook in the broth.) Once soup comes to a boil reduce heat to a simmer. Cook for 15 minutes on medium low heat.
Just before serving add all mussels, clams and fresh basil. Stir and taste. Season with S&P.

Mardi Gras Seafood Soup

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Poblano Pork Stew

Poblano Pork Stew

Being in California I’m exposed to an amazing array of fresh organic fruit n veg that I wouldn’t normally get, especially back at home so I’m taking full advantage of it. One of my weekly adventures is heading to our local farmers market and seeing what’s in season and figuring out something to make with it. You might recall a few weeks back I made a Braised Beef Rib recipe using some Poblano peppers, which actually came from my garden. Turns out I really liked their charred smoky flavour so I figured I’d have another go with them. I love roasted peppers (Roast Red pepper Hummus) and funny enough I actually made this pork dish already but my photos weren’t up to par so this is round two. With a few tweaks this turned out even better than the last time.
Lucky for you I’m a shitty photographer!

Poblano Peppers in my Garden

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

Copyright © 2010 The Healthy Irishman. All rights reserved

Shrimp & Spaghetti (Squash) Fra Diavolo

Shrimp & Spaghetti Squash Fra Diavolo

You may have noticed all the different winter squash at the markets–acorn, butternut, spaghetti, kabocha, just to name a few. I absolutely love butternut squash, which is what I tend to use most often. I suppose we all tend to stick with what we know and like but lately I’ve had quite a few inquiries for what to do with a spaghetti squash, which is great because I really dig this squash too. Actually I’m really into pasta (gluten free) but I’m off heavy carbs in the evening thanks to DR, Mr. Health Habits himself with the training program I’m on so this squash, believe it or not, makes a brilliant substitute for pasta! Thought all you who are sticking to any sort of get-in-shape regiment and of course all the Paleos, would love this idea, too.

RECIPE:
Serves 2 with leftovers

1 medium spaghetti squash (preferably organic)
1 lb medium wild, locally caught shrimp (21-30’s) P&D’s (peeled & de-veined)
1 cup pasta tomato sauce (whatever you fancy)
1 tbsp capers
1/2 lemon- zested
chili flakes (as much as you can handle)

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Herb Grilled Chicken with Celery Root Puree

Grilled Chicken with Celeriac Puree

I wonder, is the Super Bowl as popular in Canada as it is here? All week I’ve posted healthy Super Bowl grub on my site but then I started thinking….if we happen to fall off the wagon a bit and chug a few unexpected beers, shouldn’t I have a ‘make-up’ recipe ready to rock for Monday? Being healthy is all about balance and planning ahead, right?

I’m still new to the Paleo way of eating but I think I’ve a good idea here. What I really try to do with food, besides creating easy healthy recipes, is to shop and eat sustainably and seasonally. With all my recipes you are encouraged to use what ever is in season in your area, which might be different than my area especially because I’m planted in sunny Southern California, as I often like to remind DR. (Better not make him too jealous or my next workout session might be brutal!)

Since the Paleo diet does not include potatoes (ouch says the Irishman) I wanted to show you an easy substitute using what I know as Celeriac, often called Celery Root. It is a kind of celery grown as a root vegetable that tastes like celery with a potato-like consistency. Common across the pond, we use as mash, in mash or even raw, grated in salads. Here’s how it stacks up against the potato:

Celery Root* Potato*
Calories 42 118
Carbohydrates 9g 27g
Dietary Fiber 2g 2g
*1 cup celery root (155g)
boiled, drained with no salt
*1 potato (136g)
boiled in skin with no salt

In California we can get celeriac all year round but the season runs about October through April. As for the tomatoes, I didn’t think it was tomato season yet we received these lovelies in our CSA box. Feel free to substitute any in-season veg for the tomatoes if you can’t get locally grown tomatoes this time of year.

RECIPE:
Serves 2

2 x 4-6 oz organic/grass fed chicken breasts

1 tbsp fresh marjoram
1 tbsp fresh oregano
1 large garlic clove – minced
3 tbsp olive oil
1/4 tsp black pepper
1/2 lemon – zested

2 medium celery roots (you’ll probably have some left overs but that’s grand!)
low-sodium chicken broth
S&P to taste

DIRECTIONS:

Begin by mixing all the marinade ingredients together in a mixing bowl. Add chicken breasts and coat. To store, either place in a Zilpoc bag or cover in a bowl in the fridge. Turn occasionally to make sure all sides are marinating.
NOTE: This can and should be done ahead of time to get maximum flavor. I would suggest marinating for at least 4 – 24 hours.

To cook celeriac:

Top and tail celery root and using a small kitchen knife carefully peel the outer layer. (Top & tail is common chef lingo, which means trim the top and bottom.)

Organic Celeriac aka Celery Root Prepping Celeriac

Once all peeled roughly chop root in equal size pieces and boil in salted water (maybe a couple of teaspoons) until fork tender. Drain and return to same pot. Mash, add broth, taste & season.

I made the little blistered cherry tomato thingy by sauteing some cherry tomatoes on medium heat in olive oil under they begin to break down. Once they soften add a drizzle of red wine vinegar and a pinch of S&P. These will add a nice contrast and burst of flavor with the chicken and celeriac.

Farmers' Market Cherry Tomatoes

Preheat grill pan or outdoor bbq and when hot sear chicken on both sides. Cook to internal temp. 160F, 8-12 minutes approx. Let rest for 3-4 minutes after cooking before cutting.

Grilled Marinated Organic Chicken

Tasty and easy! Let me know how you got on with the celeriac. Cheers!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

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Asian Seabass with Spaghetti Veg

Asian Steamed Seabass with Spaghetti Veg

Following on DR’s recent posts on the Paleo diet we’ve decided to go the Paleo direction with my recipes from now on. Although I’m no expert in this style of food it’s kinda similar to the way I eat myself although I do love me my grains! For all you Paleo enthusiasts out there make sure you shoot me off some suggestions if you have any and we’ll go from there.

Today’s recipe is a simple little dish that I make which I have to say is pretty easy and very tasty and as you can see looks the business.

Steaming liquid:
6 fluid oz mirin
6 fluid oz sake
2 tbps fresh ginger – minced
Place all ingredients in medium saute pan. Heat gently to let the flavors infuse.

4 x 4oz black sea bass portions

Vegetable Spaghetti:
2 medium zuchini (courgette)
2 medium yellow squash
2 medium carrot
1/2 cup low-sodium chicken / veg. broth
Drizzle olive oil
S&P to taste

To Prepare: slice all veg. lengthwise, 1/8 inch thick. Once sliced cut into thin strips like, you guessed it, spaghetti. I use a mandoline which is fairly readily available in kitchen supply stores or in Asian markets. It’ll make your life a lot easier so definitely look into getting one. Once all veg. are cut keep carrots separate as they’ll take longer to cook than the others. In a medium hot saute pan add drizzle of olive oil. Saute carrots for 1 minute.
Meanwhile season your fish with salt and white pepper and add to steaming liquid and cover. Steam the fish for 10-12 mins. approx or ’til firm to touch. To check whether the fish is cooked pierce the center of the fish with a small pairing knife. Remove and, very gently touch your top lip with the knife. If it’s hot you’re good to go.
Meanwhile while the fish is cooking, in a separate saute pan, add broth & carrots and bring to boil. Once boiling, reduce to simmer for 4 minutes approx until carrots begin to soften.
Next add zucchini, squash to carrots and cover. Season to taste. You want the spaghetti to still hold it’s shape so be careful not to cook the daylights out of it. All in all the veg should take 7-8 minutes to cook.

If you’re new to cooking fish or aren’t familiar with it, black sea bass is a great fish to use. It’s a mild oily white fish that doesn’t over-cook easily. This is a great starter dish for those of you looking to branch out. You could also use any sustainable firm white fish like Pacific Halibut or Pacific Cod although the cod will cook faster so keep an eye on it.

Be sure to sign up for my newsletter. When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Enjoy.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Good Ol' Fashioned Chicken Noodle Soup

Homemade Chicken Noodle Soup

I don’t think anyone is exempt from the winter weather that’s hitting us all at the moment. Between the snow, the cold and the days upon days of rain we’re having here in LA at the minute, I thought a quick n easy soup would hit the spot. I made chicken for dinner last night and had some left over so I thought the obvious choice was to bust out a soup for lunch today and hey presto here it is. If you don’t have any leftover chicken like I did, buy a roast chicken and just use that. You’ll get a great flavour as well as having the carcass to make your stock. Perfecto! This is one of the simplest ways to make a soup as you basically just put everything in the same pot and simmer it.

Did I mention it’s flu season? A bit of homemade chicken soup and vitamin C are sure to help!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Slow Cooked Chicken with Wild 'Rooms & Tarragon

Slow Cooked Chicken with Wild Rooms & Tarragon Slow Cooked Chicken with Wild Rooms & Tarragon

On a recent visit to Austin my brother-in-law gave me a packet of dried morels and asked me to create a dish for them. Though this is a dish I’ve made many many times I thought it would be the perfect recipe for the morels plus it’s fairly fool proof. (Let’s see if Ron will try his hand at cooking this!) Luckily, braising meats is dead easy, eliminates the risk of drying out meat and always adds great flavour. The key with slow cooking, as I’ve mentioned before, is layering flavours. Searing the chicken, sauteing the mushrooms, adding garlic, well you get it. The more flavours you add the more intense and tasty the end result will be. Stands to reason, right?

I recently made this for a drop-off menu (did you know I can make dinner for you and drop it off?) and they said their 2 year old loved the mushrooms (if you’re a parent, this got the tot’s seal of approval) and they said it was even better the next day. Gotta love delicious leftovers!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

Homemade Good Luck Soup

Good Luck Soup

So, Christmas – Done. New Years Day -Done! Another year older and hopefully wiser.

Have you noticed all the food traditions associated with the new year? Of course my Texan Missus has hers, which involves black eyed peas and leafy greens (representing good luck, good health & good fortune), which is now a tradition I’ve adopted.

I’m thinking the feast you just had on Christmas might have yielded some leftover turkey or ham and with a lot of you in the midst of winter right now one of the easiest, healthiest & quickest meals to put together is a great big ol’ pot of soup, which is also a great way to use up the leftovers. (If you don’t have any ham check out this turkey soup recipe.) I bunged this together in about 30 minutes (hassle-free indeed) and man was it good! You’ll love how good this smells cookin’ up in your kitchen and will probably serve you well as a good hangover munchie.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

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And if you want more recipes from the Healthy Irishman, click here

Braised Holiday Brisket

Braised Holiday Brisket

The first time I had brisket was when I was working for a caterer at a Hanukkah dinner here in LA. I was fresh off the boat so I wasn’t versed in this Jewish tradition, though over the years I’ve become well versed in the variety of foods served around this time of year. This is in honour of all my Jewish peeps.

I’m a huge fan of braising meats because this technique of slow cooking over longer periods of time makes the meat super tender and intensely flavourful. Plus it’s hard to mess up. What I’m doing with this recipe is laying flavours on top of each other so that when the meat is cooked it’s tender like ‘butta’ you get this deep rich flavour that shows how much care and time has been put into preparing it. Now, I know brisket is more of a Hanukkah type dish but for those beef eaters coming ’round for Christmas dinner, this’ll go down a treat and can (and should) be done ahead so all you need to do is reheat. Doesn’t get any easier than that!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

Winter Split Pea Soup

Split Pea Soup

Winter is arriving if not already here for a lot of you (apparently there’s snow in Houston?) so this is defo soup season. You all know there’s nothing better than a delicious bowl of homemade soup with a nice sangwich. I remember growing up in the tropical Isle of Ireland and the odd day it might be cold and wet my Mum would always make us soup for lunch. It’s always been one of those things that was a staple in our house as any leftover veg from dinner would be made into a delicious soup the next day. Those were the days.

This soup recipe is one of my faves and you’ll definitely love the fresh pea flavour and earthy texture. Off you pop and get the pot out.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

Chipotle Lime Catfish

Chipotle Lime Catfish

I remember as a young fella going fishing with the boy scouts (ahh, I was Angelic looking as you can imagine) and on occasion catching a catfish. We’d always just throw them back in as we were told they were inedible, though the people in Texas would beg to differ! There are Catfish Parlours all over the map there. According to Wikipedia, the most commonly eaten catfish species in the States are the channel catfish and blue catfish, both of which are common in the wild and increasingly widely farmed. Farm-raised catfish became such a staple of the diet of the United States (I’m pretty sure Texas played a substantial role in it) that on June 25, 1987, President Ronald Reagan established National Catfish Day to recognize “the value of farm-raised catfish.” Catfish is eaten in a variety of ways; in Europe it is often cooked in similar ways to carp, but in the United States it is typically crumbed with cornmeal and fried. Now, how ’bout that for some good info?

I think usually catfish is one of those fish that we don’t always gravitate to in the store because some people just don’t know what to do with it but once you get the hang of it, you’ll really enjoy it especially since it’s not expensive and it’s sustainable. I’ve made some delicious fish tacos with catfish and most recently Cajun spiced with Chard & Leek Saute. This is another tasty way to whip up a quick n’ easy dinner. How times have changed!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

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Transformation #2 – Me

Doug...happy & sweaty @ the gym

Every autumn, I dedicate my workouts to strength & power.

I set myself a goal, hit the gym and unleash the beast.

This year, my goal was to press 350 lbs overhead.

And, as that stupid grin on my face can attest to, not only did I achieve my goal, I crushed it by pressing 365 lbs overhead. Woo Hoo!

Unfortunately, along with all this superhuman strength comes some superhuman eating and a wee bit of extra body-fat.

As of this morning, I weighed in at 252.2 lbs @ 15.4% body-fat.

doug's body composition Dec 2

Way too p-p-porky for my liking.

So, as I do every winter, I clean up my diet and start a new training program similar to the one I gave to the Healthy Irishman.

The goal being that I drop my body-fat down to 10% without losing much muscle mass.

doug's body composition goal

What is new for this year is that I will be doing this transformation in front of my millions and millions of readers.

In the next few days, I will post an outline of workout & nutrition plans.

I will also post my daily workouts here. Feel free to sign up for email updates if you want to follow along.

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Leftover Turkey Soup

Leftover Turkey Soup

Ah, another Thanksgiving has come and gone. By now you’re all probably completely and utterly over turkey. I wouldn’t blame you. With the size of turkeys nowadays there’s enough meat on there to feed a whole African village! We began our gorging with the actual turkey which lead into turkey sandwiches the next day and the next. Finally taking off whatever meat is left in order to make stock with the bones, the next obvious step is to make a delicious easy soup with the stock (and if you have turkey still left over–good luck!!)
Here’s how it’s done:

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved