Cucumber, Tomato and Grilled Chicken Summer Salad (120 cal/serving)

Keep it Simple September – Meal Prep Cold Salad – 4 servings


Starting realllllllly simple: a monkey could make this exquisitely fresh meal-prep lunch. It’s a manefestation of Farmers Market HEAVEN. One particular amish farm stand has the most amazing yellow cherry tomatoes I’ve ever had in my life – which deserve a spotlight in this dish.

2 chicken breasts
4 cucumber
2 cups cherry tomatoes (the more color variation the better!)
salt pepper garlic powder and fresh chopped basil to taste

Grill or cook chicken (I cooked in pan and then chopped)
Chop cucumber and halve cherry tomatoes.
Mix all ingredients and package up into four containters



Spicy Cocoa Rubbed Venison Steak Lettuce Wraps

In honor of the hottest week I think central New York has ever experienced, twentysomething and paleo presents a deliciously paleo and cold dinner fit for any active and sweaty young adult – and the best part is: before it wound up in my freezer, it was romping around in the wild and eating naturally germinated plants. Thank you again to Coach Craig, Crossfit Partner-in-Crime Maria’s hunter and my new running group leader! Where he finds time to catch wild game between triathlons, training, and listening to maria gush about crossfit I just don’t know…

Spicy Cocoa Rubbed Venison Steak Lettuce Wraps:

Venison Steak (or any steak of your choosing)
5 tbsp baking cocoa
3 tbsp chili powder
1 tsp cayenne pepper
3 tbsp freshly ground black pepper
1 tbsp coconut/olive oil
Iceberg lettuce
Tomato, Avocado, and any other fixins you may want

Pound thawed steak to tenderize.

Mix 4 tbsp cocoa, chili, cayenne, and black pepper.

Rub steak in oil, followed by the pepper-cocoa mix.

Cover in plastic wrap and let sit in fridge for at least an hour, no more than 4 hours.

In a skillet, heat another tbsp oil and sauté steak over medium heat for about 2-2.5 minutes (to get the perfect medium rare… mmm)

Set steak to the side to rest (don’t cut! Don’t cut! Don’t cut! Those juices are like gold…)

Slice steak or cut into portions for the week and slice into smaller pieces the day you wrap.


Pulled Pork Cubano Roll-ups

Pulled Pork Cubano Roll-ups:

1 lb organic nitrate-free deli sliced Ham (I use Applegate or Wegmans)
1 jar dill pickles (paleo friendly)

Pulled Pork:
Pork Loin
1 cup orange juice
tbsp: pepper, garlic powder, onion powder, chili powder, paprika, salt, cumin, oregano, lemon juice
2 tbsp brown mustard (or you could use mustard powder)

Cook Low 6 hours. Shred with Fork. Mix with hot sauce, or paleo-friendly barbecue sauce.

When ready to consume, roll pickle spears and pulled pork in ham slices with a little extra mustard or sauce (but of course you can use the dipping technique as well)

Red White and Burger

Happy Fourth of July! Grilled Red Pepper and Onion Turkey Burgers with Tomato and Lettuce Wrapped have been waiting oh so patiently for the mid-summer holiday! I love an excuse to buy every red fruit and vegetable in the produce section.


Red White and Burger:

1.25 lb ground turkey
1 red bell pepper
2 small onions
1 tsp cumin
1 tsp paprika
1 tsp chili powder
1 tbsp garlic powder
1 egg
2 tbsp nutritional yeast (optional)

Chop pepper into large chunks and grill until become slightly soft with nice black char marks.

Slice and dice onions and mix into ground turkey with egg and seasoning.

Let pepper cool, dice, and mix into ground turkey mix.

Form into patties and throw on the grill.


Serve with iceburg lettuce to wrap, onions, tomatoes, avocado and any other patriotic fixins you may fancy. Happy Independence!


Italian Venison Spa-squashi Casserole

This recipe comes to you complements of my Crossfit partner-in-crime, Maria and her Craig: hand-hunted game meat! Best. Gift. EVER! I will happily accept ANY deer meat for freezer-clearing purposes. Not ONLY is it delicious but also right on cue with our trainer’s prompts to use “varied game meat” in our diet. And probably the best part is… there’s still MORE!


Italian Venison Spa-squashi Casserole:

2 lbs venison (or stew beef)
1 spaghetti squash
3 tomatoes
1 onion
2 cu tomato sauce (make sure it’s paleo!)
1 egg
3 cu frozen spinach or collard greens
2 tbsp minced garlic
1 tsp oregano
1 tsp garlic powder
1 tsp basil
1 tsp salt and pepper

Preheat oven to 400F.

Cut up tomatoes and onion.

Slice spaghetti squash in half and bake for 25 minutes.

Cook stew beef/venison and sautee tomatoes, garlic and onion on stove or in slow cooker with tomatoes, garlic and onion. (Slow Cooker – Low 6 hours)

Scoop spaghetti squash with a fork (spaghetti squash style) into a bowl and mix with oregano, basil, garlic, salt and pepper.

Stir in the meat, tomatoes and onion.

Layer half in baking dish, layer frozen spinach, and then layer the second half of spaghetti mixture.

Sprinkle garlic powder on top with some EVOO (if you consider olive oil to be paleo).


Sorry, no zone numbers this week… so to make up for it I have a:

Baked Sweet Spaghetti Fritters
1 sweet potato
1 spaghetti squash
1 egg
¼ cup almond flour
2 tsp salt

Preheat oven to 400F.
Bake sweet potato (poke with fork, microwave HIGH 4 minutes, flip, HIGH 4 minutes) halve, and scoop out flesh.
Mix with spaghetti squash (cut in half, scoop out seeds, add a little bit of water in each half, cover with wax paper and microwave HIGH 8 minutes)
Pat spaghetti squash dry with paper towel to absorb as much liquid as possible.
Add egg, almond flour and salt.
Roll into a log using wax paper and flatten slightly so the log becomes a plank about ½ – 1” high.
Slice and place on baking sheet.
Bake for 12-15 minutes, flip, and bake for another 10.

Can you tell I have an excess amount of Spaghetti Squash? Those are complements of a co-worker partner-in-crime who had to ditch pantry items during a move. I LOVE FREE FOOD! Especially when it’s paleo.

Pazzo Pulled Chicken on Celery

“Pazzo” (for those of you who haven’t experienced the world’s best wings at Darkhorse Tavern at Penn State) is the most phenomenal hot wing sauce I’ve ever experienced in all my years of dive bar epicurean adventures. I wish I could be a Food Network start JUST to talk about these wings on “Best Thing I Ever Ate”. Buffalo pulled-chicken is also a super-extra easy slow cooker starter recipe, and completely satiates my recent snacking tendencies.


Pazzo Pulled Chicken on Celery: 3 servings @ 213 cal/ea (F 8g; C 6g; P 33g)

1 lb boneless skinless chicken
2 tbsp chopped garlic
4 oz Frank’s Red Hot (it’s paleo)
1 tbsp Dill
½ tbsp chipotle
½ tbsp parsley
½ tbsp oil (coconut)
celery bundle

Place chicken (frozen or thawed) in crockpot.
Pour sauce over top then sprinkle herbs.
Cook LOW 8 hours.
Shred chicken with two forks.
Stir in oil and garlic.
Cook LOW for an additional hour.
Slice up your celery stalks for dipping.

Whoever and wherever “Pazzo” is… I’m sure he’d say “enjoy”.


Slow Cooker Chicken Vindaloo and Jicama Rice (4 servings @ 215 cal/ea.)


This bad boy has been on the “to make” list for a while now. It was actually my slow-cooker’s first go (woo! Go crock pot! Way to rock your first time!) I’ve never had proper vindaloo so I couldn’t guarantee that it’s as good as the real deal but its pretty freaking delicious! And the Indian spiced jicama rice is good enough to be a meal of its own (if it had more protein of course)

Slow Cooker Chicken Vindaloo with Jicama Rice: (4 servings @ 215 cal/ea)

1 lb chicken breast
2 yellow onions
2 inches of fresh ginger, chopped
6 garlic cloves, chopped
2 seranno
½ tbsp turmeric
½ tbsp coriander
½ tbsp garam masala
½ tsp cinnamon
1 tbsp salt and pepper
1 tsp mustard

Chop up (and seed) the Seranno, Onion, and Garlic.

Sautee Seranno, half of garlic and onion until soft, then puree in the food processor/blender.

Add the pureed veggie sautee into the slow cooker with all of the spices.

Chop chicken breast into 1” pieces and add to slow cooker with 1/8 cup water.

Cook on LOW for 6 hours, checking in after about halfway to stir.

1 medium Jicama
1 tsp fenugreek
1 tsp cumin
1 tsp cinnamon
1 tsp cardamom
1 tsp turmeric
1 tsp coriander
1 tsp cayenne

Blend/food process Jicama into rice-sized pieces.

Mix in sautee pan with all of the spices and ½ cup water.

Let cook, covered, for about 5-8 minutes.