Coffee Mug Banana chocolate Blondie

Coffee Mug Banana chocolate Blondie http://kokopaleo.com/2012/04/02/coffee-mug-banana-raisin-blondie/

my variation.....

Ingredients:

2 tablespoons kerrygold butter (coconut oil would probably work too)

4 tablespoons almond flour or 2 tbs coconut flour 

1 tablespoon almond butter (I use chunky)

1/2 very ripe banana

1 egg

dash of cinnamon

splash of vanilla extract

1 dark chocolate square smashed

Directions:

Melt butter in a large coffee mug.  Add banana, and mash together.  Stir in remaining ingredients until combined well.  Microwave on high for 2 minutes.

The “blondie” should turn out easily onto a plate.

Weekly Menu

I bought dried fruit and instead of 'moderation' I ate the whole stinkin' 1lb package.. needless to say my tummy was not very happy today! No Bueno lol
A year ago Tuesday I decided no sugar, stop the processed foods and cut grains and carbs from dinners to start off. I also started interval workouts and weights. Within a week or so I was 90-95% Paleo and taking my first "before" photo. April 4th, 2012 I will take the "now" a year later photo! I have been as strict as possible since March 7th, 2012 in prep for my 1 yr Paleo-Versary.

So I had some extra time on my hands today and really wanted to prep for the week! Here is what we got for today! In the oven: bacon, paleo pizza for lunch, egg bacon muffins for breakfasts. Boiled eggs and lastly Pork shoulder cooked in coconut water in the crock pot, pulled pork for dinner...

Here is what I have come up with for the week! =)

1) Pulled Pork
2) Bacon wrapped jalapeno chicken
3) Chili
4) Leftover Sheppard Pie casserole
5) Meatloaf
6) Shredded Chicken eggplant casserole

Warm Cinnamon apple cereal

Missing warm cereal! Very rich in flavor and high fat so only eat small amounts at a time!

Ingredients
1 C raw walnuts
1 C raw macadamia nuts
1/2 C pecans
1 C medjool dates, pitted and diced
2 apples, peeled and diced
1 Tbsp coconut oil
1 Tbsp vanilla
1 Tbsp ground cinnamon
2 C almond milk
1 14 oz can full fat coconut milk

Instructions

• Combine nuts in a food processor until ground into a fine meal, about 1 minute; set aside
• Saute apples and dates over medium heat in coconut oil until apples lightly browned, about 5 minutes
• Add nut mixture and cinnamon and vanilla to apples and stir to incorporate, about 1 minute
• Reduce heat to low and add coconut and almond milk
• Stirring occasionally, let mixture cook uncovered until thickened, about 25 minutes

Serve warm; 6-8 servings

Paleo Pizza

I miss anything sugar and chocolate the most but a very close second is PIZZA! This is the best yet!
1 Serving
preheat 400

1 cup almond flour

1 egg 

1 tsp olive oil 

mix well 

then I lay it out and form

sprinkle Italian seasoning and garlic powder.. 

top with whatever you like and cook 20-25 min

Enjoy =)

Pepperoni, spicy sausage, onion, mushrooms, olives  and a sprinkle of Parmesan cheese

Spicy Shredded Chicken eggplant casserole

Ingredents
1.5 lb chicken

2 medium to large eggplant, sliced 1/2″ thick

salt & pepper

Coconut oil

12 oz organic tomato sauce

7 oz El Pato sauce

3 Tbs. minced chives

3 Tbs. minced parsley

1 Tbs. thyme leaves

6 oz.  heavy cream or 12 oz half&half

4 oz parmesan cheese, grated

Preheat oven to 375.  

Melt coconut oil in pan med-high

Season eggplant slices with salt and pepper, fry eggplant slices in batches until golden on both sides.  

~Cream Parmesan Sauce

Place Cream in a small saucepan and bring to a simmer over medium heat.  Reduce to about 1 cup, then stir in half of the grated parmesan and all of the chopped herbs. Remove from heat and let sit for 5 min until it gets thicker.

• Mix together the can sauces into a bowl.
• Place a thin layer of sauce in baking pan, then spread cooked and shredded chicken over the sauce
• A small layer of sauce over the chicken. 
• Place a layer of eggplant "chips" over this covering the top with tomato sauce.  
• Another layer of eggplant "chips" and remaining sauce.
• Spread the creamy parmesan over this and sprinkle on a final layer of parmesan cheese.  
• Bake uncovered until browned and bubbling, about 25-30 minutes.  
• Let rest for 5min before serving.

Absolutely Amazing! I will be making this again. Enyoy! =)

Lamb and Bacon Wrapped dates!

Never made lamb before, my dad usually makes it on the grill!  I would have to say my first attempt was awesome!

8-9oz Lamb Steak
Coconut oil
3 cloves garlic, minced
fresh ginger, grated

High heat in coconut oil sear each side of lamb. Turn down to medium heat and add the garlic. I push the lamb to outside of pan and put garlic in center for a minute or so then place the lamb on top of garlic. Grate fresh ginger to taste on top with a little salt and pepper. I cooked on low roughly 8minutes each side!

Bacon Wrapped Pitted Dates

Preheat over 350

Line cookie sheat with foil, shinny side down. Cut uncurred bacon slice in half and wrap around the date and use a tooth pick to keep in place. 

I cooked roughly 10-15min or until it looks done

Enjoy they are amazing!

 

Weekly Menu ideas

Okay well another weekend is coming to a close which means it is that time again for weekly menus. I know you are all on the edge of your chair waiting for this one hee hee hee... Going to change it up a bit!

Sunday~ Mexican Chicken Bake
Monday~ Lamb Shanks w/ mint jelly and bacon wrapped dates
Tuesday~ Split shift at work so leftover night
Wednesday~ Taco Night
Thursday~ Split shift at work so leftover night
Friday~ Seared Ahi with wasabi mayo (making it paleo)
Saturday~ SD zoo

Getting started and Whole30....

Whole 30 is a strict version of Paleo. Highly recommend if your just starting out! Shop the perimeter of the store.

Just Eat REAL food 

Paleo 101 ...Eat none of the following:

• Grains: rice, pasta, breads, oats, corn..
• Beans/Legumes- including string beans, kidney beans, lentils, peanuts, snow-peas and peas, peanuts
• Soy
• Sugar
• Limit Salt
• Anything artificial or processed
• Alcohol 

♥ Eat the following:

• Meat, chicken, seafood and fish
• Organ meats- liver and kidneys (I am not this PALEO yet )
• Eggs
• Berries- strawberries, blueberries, raspberries etc.
• Fruit
• Vegetables (LOTS)....... Potato and Sweet potato (IN MODERATION)
• Nuts, eg. walnuts, brazil nuts, macadamia, almond (IN MODERATION) Do not eat peanuts (a bean) 
• Dairy occasional or not at all (raw)

You should expect some minor tuning problems- don’t worry, you can deal with them. It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

Click on the link below
Whole30 2012 here is the info you need to do the Whole30!

MY story

Highest weight, Summer 2005------>  Summer 2011

I have battled with my weight for years, it seriously has been a roller coaster. In 10 yrs I went from 135lbs to 170 lbs. size 16 or 18 pants (I don't quite remember) to my current size 6/7 130 lbs. ♥ I don't think I realized to what degree I had gained weight until I had seen a photo. In 2005 (above) I started working out, watching what I was eating and that really seemed to help get the weight loss ball rolling. 2006~ I was roughly a size 11 Jeans, 147lbs. I continued to lose weight and feel great! I had my son summer of 2007. I jumped on this PALEO wave in April 2011, Since then I went from a size (loose) 11 to my size 6/7 and have dropped 5-10lbs of fat. Dropped my regular workout routine and started interval training, modified CrossFit (no lifting but the basic idea). I have never felt better and my moods have improved! I am the healthiest and in the best shape I have ever been in. I am still learning but loving this lifestyle. I would say I am about 90% Paleo (occasional dairy, dark chocolate, and rice in sushi)

Since going Paleo

THINGS THAT HAVE CHANGED SINCE GOING PALEO~ 

• I now like Bacon.. A LOT!!!!!!
• Blueberries and blackberries are sweeter and I enjoy them now
• I liked Brussel Sprouts (short lived since I can't digest them and I will save myself and others around me that experience lol)
• I can now handle Black coffee with coconut oil in it
• I love green and black tea
• My confidence is up
• My skin looks better
• My moods are better
• Too many nuts makes me keep a little of weight

Learning and Wondering

• Too many carrots and sweet potato can turn your palms orange! 
• Does anything happen if you eat too many blueberries?!  
• If tea stains you mug what does it do to your insides?
• Can you eat too many avocados? Doubtful
• Eat when your hungry and DON'T when your not.
• You have to eat fat to lose fat.

Paleo Chocolate coconut ice cream

Shredded coconut chocolate ice cream! Wow is it sweet and yummy! My daughter loved it!!


In a sauce pan bring to a low boil whisk 
1 can full fat coconut milk
3/4 cup maple syrup
1/2 cup unsweetened cocoa powder
3 egg yolk
1 tsp vanilla extract
Place in a medium sized bowl, mix in 1/2-3/4 cup finely shredded unsweetened coconut and cover with plastic wrap. Place in fridge for at least 2 hours
Place in ice cream maker until desired consistency.
Place in air tight container in freezer.
Awesome!!!!!
mixture of Make it paleo and my own recipe! Enjoy ♥

MEATZA

MeatzA 
Preheat oven 400
1lb ground beef
1lb Italian sausage
1 egg
1 Tbsp Italian seasoning
1 Tbsp garlic powder

Mix together and flatten on a cookie sheet olive oil and some Italian seasoning
Cook "crust" for 10 min drain grease
Place a layer of cooked bacon over "crust"
Sautéed veggies and place on top pizza
broil low another 10 min :) ENJOY
Inspired by my friend Tim, Go check out his Paleo page!

Paleo Pizza

Paleo Pizza


Crust:
2 cup almond flour (or ground almonds)
2 egg
2 tsp olive oil
1 tsp sea salt
I added in garlic powder and italian seasonings to taste

Preheat oven to 375.

Beat egg then form dough with all ingredients.
Press onto a baking sheet and shape into a "pie" (sometimes I have to oil my hands with olive oil so the dough doesn't stick to me)

Bake for 7-10 minutes

Then top with tomato sauce (that has no sugar added and the only ingredient is tomatoes and natural spices- then you can season however you like with natural herbs/spices) on top and then top with your favorite toppings. garlic, Basil, spinach, roma tomatoes, olive oil and mozzarella (Cheese is NOT paleo, however I allow myself one serving a day)

Stick it the oven for 5 min to warm everything up, little longer if you add cheese!

bacon acorn squash cream sauce chicken

AWEsome bacon acorn squash cream sauce chicken
Serves 2
1 spaghetti squash
1 larger acorn squash (delicata is better if in season, fall)
1/2 lb chicken tenders (or whatever kind of cut you like)
4 slices bacon, diced
1/2 cup canned coconut milk
4 garlic cloves diced
1 teaspoon basil
1 teaspoon parsley
1/2 teaspoon oregano
1/4 teaspoon thyme
salt and pepper, to taste
What you do:
Preheat your 425 degrees.
Cut spaghetti squash acorn squash in half and use a spoon to scoop out the seeds and excess threads. Don't be dainty.
Place open side down on a baking sheet (use aluminum foil for easy clean up) and cook for 20-25 minutes. You will know when they are done cooking when you can poke the outside skin and it 'gives' a bit.
cook your chicken at the same time. Just place chicken on a foil lined baking sheet, sprinkle some olive oil over the chicken (or other kind of fat), salt and pepper it, and sprinkle just a bit of basil on top. Easy peasy. I cooked my tenders for around 15-20 minutes, or until cooked through.
Once your squash is done cooking, pull it out of the oven, dethread the spaghetti squash into a large bowl with a fork. Go against the grain, if spaghetti squash had grain.
Now throw your diced bacon into a skillet and cook until done. Use a slotted spoon to pull out your cooked bacon, but leave behind the grease. I used all of my grease.cads 4 diced cloves of garlic put in bacon grease. Take your acorn squash and hollow it out. Dump the insides into your warm skillet filled with bacon grease. Then add your coconut milk. You may need to add a little bit more coconut milk depending on how runny you like your sauce. Mix thoroughly with a ladle to break up the squash a bit.
Add seasonings to the mix and salt and pepper as needed. Mix thoroughly and cook on low for about 5 minutes to simmer.
Now dice up your cooked chicken.
Pour sauce over spaghetti squash and add your chicken to the mix well and Top with bacon.

Paleo Mexican Chicken Bake

Cooking Steps
Preheat your oven to 375º. In a large bowl place the shredded chicken, spices, lime juice, sour cream, cilantro and salt and pepper to taste then mix well. Transfer to a lightly oiled baking dish and top with cheese. Pop into the preheated oven for 15 minutes then garnish the top with shredded lettuce, diced tomatoes, avocado slices & your favorite hot sauce.

Ingredients

1 store bought organic rotisserie chicken
1.5 tablespoons cumin
1.5 tablespoons chili powder
2 minced clives of garlic 
2 green onions
1 tablespoon cilantro, chopped
Juice of 1 lime
1/2 diced jalapeño 
1/4 cup shredded cheddar cheese

Optional garnishes:
Shredded lettuce
Diced cherry tomatoes
Sliced avocado
Cilantro leaves

Chicken broccoli alfredo

One of my favorite sharing sites www.fastpaleo.com had this Chicken broccoli alfredo casserole  posted!
It was very good! I used heavy whipping cream, 3/4 a stick of butter, 1/3 white onion diced and a little less cauliflower  than they called for
 :-) Might have done something wrong since it was more like a soup but either way it was yummmmtastic!

Paleo MeatLoaf

PALEO meatloaf

1.5 lb ground beef (90/10)
1/2 of an 8oz can of organic tomato paste 
2 cloves garlic (minced)
1/2 small white onion (diced)
3-4 medium fresh basil leaves (finely chopped) or 1 TBS dried
2 eggs
Fresh ground black pepper
Pinch sea salt
Squirt of mustard or dash of mustard seed

In a large bowl, thoroughly combine all ingredients. Grease a bread pan with butter and lightly press the mixture into the pan. Cover with foil and cook in a 350 degree oven for 45 minutes. Then, remove the foil and cook for an additional 15 minutes.

Allow the meatloaf to rest for 5-10 minutes before serving.

Beef, bacon and spinach

Threw this together and it turned out amazing! Yes, I ate it all. LOL

• Cook 3 pieces of bacon cut into 3rds, put aside once it is done.
• In bacon grease saute 2 minced garlic cloves, 1/2 red onion diced, cook for 3 min on medium
• Add in 1/2 lb grass fed organic ground beef. cook until done then add the diced bacon back in 
• Add 2 very large handfuls of spinach and cover on low

Enjoy :)

Tri-Tip

Tri-Tip with Monterrey steak seasoning cooked in kerrygold with garlic, mushrooms and onions sauteed around the edge of the pan and of course bacon wrapped asparagus

Paleo Chicken Pot Pie Casserole

I Took several recipes and combined to get this recipe... So good but needs some fine tuning...

Paleo Chicken Pot Pie Casserole

• 2 Chicken Breasts (diced)
• 1 Tbsp Extra Virgin Olive Oil
• Sea Salt and Pepper (to taste)
• 2 cup Chicken Stock
• 2 Tbsp Walnut Oil
• 2 Tbsp Extra Virgin Olive Oil
• ½ medium Yellow Onion (diced)
• ¼ cup Arrowroot Powder
• ¼ cup Coconut Milk
• ½ cup Carrots (diced)
• 2 Garlic cloves (minced)
• 1 cup mushrooms, sliced
• 2 Celery Stalks (diced)
• 1 Sweet Potato (small, diced)
• 1 cup Broccoli Florets (optional)
• 1 tsp Sage

Crust (optional)

• 2 cups almond flour
• 2 eggs
• 2 tsp olive oil
• 1/4 cup coconut milk
• dash of garlic powder 

Mix together and place on top of mixture after you put in the pan to bake.....

Preheat the oven to 400 degrees Fahrenheit. Heat 1 tbsp of the extra virgin olive oil and cook the chicken. Drain the grease and set the chicken aside.

Heat 2 Tbsp kerrygold butter over medium high heat and add the onions and garlic. Cook until the onions are almost translucent then whisk in your arrowroot powder.  Whisk for about a minute and then add your chicken stock.  Season with salt and pepper and let thicken for a few minutes add sage and coconut milk. Mix thoroughly. Then add the remaining vegetables, chicken and season with sea salt and pepper. Saute in the pan until the mix is thick and the vegetables are slightly soft.

 Bake for 15 min then turn down the heat to 325 degrees bake for an additional 15 min

Going to need to tweak this recipe a bit. It turned into soup instead of that thick creamy texture after I baked it! Next time I will do without the crust and I will steam all veggies, add in after I put meat in with the "gravy" mixture and skip the baking part!
Enjoy

Sheperds pie

Ok this amazingly yumm meal is from http://civilizedcavemancooking.com/  It is a process and takes a bit! But worth it I promise!

Shepherds Pie

Not the best picture, sorry! I almost forgot to take the picture, it was that good! I made a few changes for what I like and what I had here at home..
I cut recipe in 1/2 is first
I did onions & mushrooms instead of carrots and peas
I added 5 pieces of crumbled bacon  on top of the meat, under the sweet potatoes

Absolutely amazing! :) Go check out George's site so many yummy recipes!

Paleo Chili

Mixed a few recipes to get this... I added 2 pieces of bacon chopped inside and 2 chopped on top and Avocado


Servings: 6-8
Prep Time: 15 Minutes
Cook Time: 6 Hours


Ingredients:


2 medium yellow onions, chopped 
4 cloves garlic, minced 
2 green bell peppers, chopped


1.5 pounds ground beef (sirloin) 
.5 lb spicy Italian sausage 
14 ounces tomatoes, canned, chopped
6 oz can tomato paste
4 ounces green chilies, canned, chopped
1 Tsp crushed red pepper
1 Tsp basil

2 Tsp ground cumin

1 Tbsp dried oregano

1 Tsp cayenne pepper

1 Tsp freshly ground black pepper

1 Tsp salt

Process:
In a saute pan, saute the onions, peppers, and garlic until they start to become soft
Next add in the ground beef and cook until brown
Transfer the meat and vegetables to your crock pot
Add all the remaining ingredients and mix well
Cover and cook on low for 6 Hours

Weekly Menu ideas

Ok here it is! Looks like it is going to be a Civilized Caveman week!

1) Buffalo Chicken w/ spinach (I am subbing Chicken instead of Shrimp and baking instead)
2) Shepherds pie w/ ground turkey (now to find arrowroot and ghee)
3) Crock pot simple short ribs by civilized caveman
4) Spicy Hamburger w/ white sweet potatoes
5) Leftover Steak with bacon over spaghetti squash
6) Tuna Avocado boats
7) Spicy Lasagna

Balsamic Chicken and Caramelized balsamic onion

• Marinated in 4 tbsp balsamic and 1 tbsp olive oil for a few hours
• Cook the chicken in the marinade in a pan on med heat until done
• In an additional pan caramelize in 2 tbsp balsamic 1/2 medium red onion left in rings cooked on med

Zucchini Spicy Lasagna

 I mixed 2 recipes together

• 1 lb hot Italian sausage
• 1/2 ground beef
• 1 red onion
• 3 cloves garlic
• 1 can diced tomato
• 1 can tomato paste 
• cayenne
• dried oregano
• roasted red peppers
• 1/4 c extra virgin olive oil
• couples leaves of fresh basil (leave it out if you don’t have it, just freshens up the sauce a bit)

In a saute pan crumble the meat and brown it, along with the onions & garlic. 

Make the sauce by pureeing the Caned diced tomatoes, tomato paste, red peppers, cayenne and oregano, olive oil and basil, add sauce to the meat and mix well.

Preheat oven 350

Using a 9×9 oven safe baking dish, put down enough sauce to lightly cover the bottom of the dish. (This keeps the squash from sticking to the pan.) Next add a layer of thin sliced zucchini, then spoon on the sausage mixture, followed by the sauce. Repeat until all your ingredients are used up…trying to reserve enough sauce to cover the top of the lasagna.

Bake for 40 minutes.

let it set for 10 minutes

You can add some mozzarella cheese and black olives.. I would have added diced mushrooms to meat if I had any =)

Weekly Menu

M) Zucchini Spicy Lasagna
T) civilized caveman's grilled buffalo shrimp
W) Tri-Tip and Sweet potato
T) Leftover day (split shift at work)
F) Bacon wrapped Chicken
S) Orange Chicken

Tri-tip spaghetti

UMMMM WOW.. Yes tooting my own horn right now! Threw a little of this & a little of that and it turned out amazing! You know those nights where you have nothing planned time to raid the leftovers and spice it up. Fast and easy, I was pleasantly surprised. 

~1/2 spaghetti squash, seed and place cut side down in Pyrex dish with an inch of water.  Stab the outside a little and microwave for 10-15 min or until done. 

~ In a pan place a sliver of kerrygold butter, 2 garlic cloves minced, and a few slices of onion left as rings and tri-tip for 3-5 min on med heat.

~Use a fork scrape out the inside so it look like spaghetti strands, then toss those in to the pan and mix well. I then added a small spoon of bacon grease, dried basil and some pepper. Cook on low for 5 min and get busy! 

Enjoy 

TidBits

Here's my theory, learning too late in life maybe, better late than NEVER..

• Don't believe everything you are told.
• Always trust your gut. 
• Want to stay motivated? find people who help motivate you. 
• Want a smile on your face? Put one there and keep people around that help keep it there! 
• Never frown you never know whois falling in love with your smile.
• Everyone is going to have something to say so let them.
• Make sure by telling someone "Yes" you are not telling yourself "No"
• Love you for you and never give up

Bacon-Egg Muffin

Pre heat oven 250.. 

Bacon around the outside of the muffin cups like a nest for your egg

1 egg in the center and top with  whatever you would like...mushrooms, onions and salt and pepper... 

 (**picture above is green onions, pepper, sea salt, garlic powder and a little red pepper flakes and a drop of frank's hot sauce after done.)

cook until eggs are done to YOUR preference 

Enjoy =)

Paleo Pizza Chicken

Such a great fast recipe. I love love the crock pot. I ate about 1/2 lb of chicken, YIKES :-/

Paleo Pizza Chicken 

Ingredients

• 1 lb frozen Chicken tenderloins 
• 1/2 White Onion (thin sliced)
• few handfuls of sliced mushrooms
• 1/4 C sliced Pepperoni (Applegate Farms is a Paleo Option, trader joes has some too)
• Italian Seasoning
• Salt
• Garlic Powder

Place some slices of onion down then the frozen chicken breasts in the slow cooker. 

Sprinkle seasonings over chicken and add remaining diced onions, mushrooms and then place pepperoni on top of it all.

Turn on low for 4-6 hours

*Option: if you do dairy, you could add some mozzarella cheese for the last 10-15 minute to melt it over, but it is delicious even without! :) 

Enjoy

Paleo Love

I can't tell you how many people ask me "How can you eat like that every meal, every day" "I could never give up pasta and pizza" Here is my answer: do it for 2+ weeks then tell me how you feel. If that is NOT enough to answer your question then have a meal with pasta or bread in it after not having any grains for 2 weeks and then tell me how you feel! "No one said it would be easy just that it would be worth it" This quote is so true for Paleo/Primal, more so in the beginning when your still fighting the old lifestyle and cravings. I can better understand and listen to my body now, I don't obsess over counting calories, I just JERF (just eat real food).
I do it because of how I feel, better sleep, better complexion, and more energy! I love this lifestyle and yes will say slightly obsessed. If you are a serious part of my life you have listened me gab on and on about it or about what I made for dinner! I will never go back to eating grains or legumes ever again. I try to keep as many supportive, positive and motivating people around me. Once I changed my way of eating it seemed like my way of thinking about things had changed as well, or maybe I just hit a point in life where I don't worry so much about what others think and have become much more positive, healthy and confident.

I have had 3 friends just start Paleo/Primal
1) lost 3 Lbs. in a week
2) lost 6 Lbs. in a week
Way to go ladies <3

Tri-Tip and Kabocha Squash

Okay amazingly yummy! Hit the spot and was exactly what I was needing after my workout! Yes I ate all that is on the plate below ;)

First time for the kabocha squash. My friend George posted this yummy recipe a while back on his Civilized Caveman site. So I made it exactly how he did, here it is:

Ingredients:

• 1 Kabocha Squash
• 2-3 Tbsp of the Oil of your choice (Coconut, Olive, Macadamia Nut, etc)
• Sea Salt
• Black Pepper
• Cinnamon (Optional)

Process:

1. Wash your squash under cold water and pat dry
2. Preheat oven to 400 Degrees F
3. Cut the top and bottom off of your squash so you have a flat surface to work with
4. Cut your squash in half and remove the seeds
5. Slice your squash into equal size wedges and place in a mixing bowl
6. Toss with the oil of your choice with the salt and pepper
7. Place in a single layer on your baking sheet
8. Bake for 30 minutes flipping halfway through
9. Remove from the oven, let cool, and sprinkle with cinnamon if you would like
10. Enjoy

Now he said you can eat with the skin on, I did as well. On top of the cinnamon I also sprinkled nutmeg and poured some melted unrefined (coconut flavor) over the squash!

TRI-TIP

Over med heat, melted some refined coconut oil and sauteed 2 minced garlic cloves, 1/2 white onion and a lot of mushroom.

1.37lb of tri-tip and sliced it placed in the same pan  in the center with mushroom and stuff around the out side. Sprinkled with monterey steak seasoning, few minutes on each side! So good!