There are tons of amazing Paleo and Zone recipes online and in the numerous Paleo books, all recently published and outstanding sources of info. However, don’t get overwhelmed by thinking you have to make these sometimes complicated and elaborate meals. Stay simple until you get the hang of it. Like I have mentioned before, I often make a protein that lasts a few days and then I make a new veggie every night. Last night, I ate a rotisseried chicken that I bought at Whole Foods on Friday (the Costco ones are great also) with freshly made sweet potato chips and asparagus.
This is still a work in progress. I’m thinking I don’t have the correct tools to make them super crunchy (Let me know if you all have ideas on this). Or, maybe I need to broil them right before I take them out of the oven. The best ones were those that were almost burnt because they were crunchy. However, even the soft ones were delicious.
1 Whole sweet potato
Spray olive Oil
Salt & pepper
Pre-heat oven to 400 degrees. Use a very steady hand and sharp knife or a mandolin slicer and cut the sweet potato into approimantly 1/8 inch thick round coins. You can peal the sweet potato first, however, there are many nutrients in the skin so it’s best to wash well and leave it on. Spray the oil over the baking pan and lay out the potato slices in one layer. Spray again so that the coins are lightly coated and then sprinkle with salt, pepper and cinnamon. Flip each slice over and lightly season the other side. Bake in the oven for about 10 minutes or until the bottoms start to turn golden. Turn each slice and cook for another 5-10 minutes or until the slices are golden on both sides and are crunchy. If the thickness of the slices is different, it will be difficult not to burn some of them. Watch them closely towards the end!
These are super easy and take almost no prep or time.
2 Bundles of asparagus
Zest of 1/2 Lemon
2 Tablespoons Parmigiano cheese (hard Italian cheese similar to Parmesan) – grated
Spray olive oilSalt & pepper
Wash asparagus and dry lightly. Cut off the tough ends. Spread evenly in an oven-safe cooking pan. Spray lightly with olive oil. Sprinkle the grated lemon zest and Parmigiano over the asparagus and season lightly with salt and pepper. Bake in the oven for about 10 minutes. I prefer the asparagus to still be crunchy when served!
Add a little color to your plate and serve these sweet potato chips and asparagus with a chicken leg like I did, or with any other protein. If you are Zoning, measure and weigh everything out before serving. I would count the oil used in cooking and the fat in the cheese as your fat for the meal. It’s not a lot, however, its probably a few blocks.
A Note on Sweet Potatoes
Sweet potatoes are a root vegitable that contain no cholesterol, have lots of fiber and are rich in beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. They are also a good source of protein, calcium, vitamin E. They rate extremely low on the glycemic index meaning that it takes a long time to turn these carbs into sugars and, therefore, there is not a large spike in blood sugar after eating them. Sweet potatoes are an excellent “good carb” source.