Weekly Paleo Dinner Menu @ casa LeGrand

Mon: grilled chicken and zucchini dish


Tues: crockpot smokey roast and basil sweet potatoes
Basil Sweet Potatoes
prep time: 20 minutes
cook time: 30-45 minutes
serves: 4-5
  • 3 tbsp coconut oil
  • 1 tsp salt
  • 3 small sweet potatoes, peeled and cut into small even chunks
  • 4 garlic cloves, minced
  • 1 tbsp dried basil
1. Preheat oven to 400
2. Spread the cut up potatoes evenly over the bottom of a 9×13 glass baking dish.
3. Sprinkle on the basil, minced garlic, salt, and pepper.
4. Melt the coconut oil, then pour it over the sweet potatoes and spices. Mix well.
5. Bake for 30-45 minutes or until potatoes are tender and start to brown.
Wed: Frou Frou Cobb Salad
Thur: Almost 5 ingredient pizza spaghetti pie
* add spinach, red pepper, more veg

Travel WODS from cfkw

Here are some of my favorites from Meg’s list of travel WODS. Great way to get in a WOD, no matter where you are.

Tens of Ten

3 rounds:

10 DU or tuck jumps

10 squats

10 push ups

10 burpees

10 DU or tuck jumps

10 split lunges

10 mountain climbers

10 sit ups

10 DU or tuck jumps

10 V-ups




DU (sub tuck jumps if no rope)

sit ups (roll a towel to put under your lower back in place of AbMat)


Run 400m

50 squats

X 4


Run 200m

21 burpees, 21 sit ups, 21 push ups

Run 200m

15 burpees, 15 sit ups, 15 push ups

Run 200m

9 burpees, 9 sit ups, 9 push ups


“Running Moody”

50 push ups

Run 400m

50 squats

Run 400m

50 burpees

Run 400m


Run 400m

30 walking lunges

10 sit ups

10 push ups

Run 200m

20 walking lunges

20 sit ups

20 push ups

Run 800m

10 walking lunges

30 sit ups

30 push ups

Run 200m


AMRAP 20 minutes:

30 squats

20 sit ups

10 push ups

Yummy salad!

Whole family inhaled the “Frou Frou Cobb Salad” from health-bent.com. Total thumbs up. Here’s the link:


For our family of five, I adjusted the amounts a bit. Here are the adjustments.

3 heads of romaine

8 eggs

8 strips of bacon

4 TBSP lemon juice

3 TBSP mustard

3 TBSP olive oil

Summer Schedule 2014

Effective Wednesday, June 4 through Monday, August 18, 2014. Fall schedule will be back to normal starting Tuesday, August 19.

Monday: 5:30a, 6:30a, 9:15a, 6p

Wednesday: 5:30a, 6:30a, 9:15a

Thursday: 6p

Friday: 5:30a, 6:30a, 9:15am

Saturdays: 7:45am and 9am (if needed)

Crockpot Soups! YUMMY and EASY

Crockpot Sweet Potato Basil Soup: From Paleomg.com
Prep time
Cook time
Total time
Serves: 3-4
  • 2 sweet potatoes or yams, diced
  • ½ yellow onion, sliced
  • 1 (14oz) can of coconut milk
  • 1 cup vegetable broth
  • 2 garlic cloves, minced
  • 1 tablespoon dried basil
  • salt and pepper, to taste
  1. Place all ingredients in the crockpot.
  2. Mix around.
  3. Cook for 3 hours on high.
  4. Use a hand blender, blender, or food processor and puree mixture until smooth. My 9 cup food processor fit it all just perfectly.
  5. Eat up! If you have leftover meat, add it to your soup…obviously.

EASY Butternut Squash SOUP in crockpot

1 large butternut squash, peeled and cubed (poke holes in squash with a fork and microwave for 1 min or so to make it easier to peel, then cube).

1 can full-fat coconut milk

1 cup chicken broth

1 apple, peeled and cut into chunks

2 tsp cinnamon

1 tsp nutmeg

1/2 tsp ginger

Place all ingredients in slow cooker and set to Low. Allow to cook 6 to 8 hours. When squash is soft, blend soup with an immersion blender or carefully transfer to a blender to process. Consistency should be smooth and silky. Season with salt and pepper. Top with a swirl of olive oil.

Easy, yummy dinner for the family

Yay. My kids, who don’t like spaghetti squash, INHALED this dinner. It was pretty easy….a great one to make ahead and I highly recommend doubling the recipe. You’ll want some leftovers of this one. Promise. I would also recommend adding more veggies to this dish. I added red pepper….next time I’ll add mushrooms, another red pepper and spinach.

Almost 5 Ingredient Pizza Spaghetti Pie


2 yummy veggie dishes

Roasted Sweet Brussels Sprouts and Grapes

4 to 6 Servings

2 to 3 lbs. Brussels sprouts, trimmed and halved

1 lb. red or purple grapes

¼ cup olive oil to coat

Kosher salt and freshly ground black pepper to taste

2 tsp. garlic powder, plus more to taste

1 cup grated Parmesan (or other hard, salty cheese) (omit for paleo)

• Place a rack in the center of the oven and preheat to 450 degrees.

• Toss sprouts and grapes in a large bowl with olive oil, salt, pepper and garlic powder. Spread in a single layer on baking sheet.

• Roast 20 minutes. Stir, then roast approximately 20 more minutes, until brown and caramelized.

• Sprinkle the cheese on top of the mixture, lower the oven temperature to 425 degrees, and continue to roast 5 to 10 minutes until the cheese is melted. Serve warm.

– See more at: http://www.saucemagazine.com/blog/?p=34229#sthash.15ZSZbhC.dpuf

Garlic Rubbed Roasted Cabbage Steaks. If you love cabbage, you are going to freak out about how good this is. Now, if you are on the fence about cabbage, you need to try this because this might be the recipe that converts you to a cabbage lover. This is a simple side dish worthy of a dinner party and couldn’t be easier to make. Four ingredients, a couple of minutes to prepare and toss in the oven for an hour. Ingredients 1 (approx 2lb) head of organic green cabbage, cut into 1″ thick slices 1.5 tablespoons olive oil 2 to 3 large garlic cloves, smashed kosher salt freshly ground black pepper spray olive oil OR non-stick cooking spray Instructions: 1. Preheat oven to 400F and spray a baking sheet with non-stick cooking spray. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices. 2. Rub both sides of cabbage with smashed garlic. 3. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices. 4. Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper. 5. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy!