Tag Archives: Paleo

Suitcase Kitchen: Stuffed Pork

Happy new year!  Yes, it’s still an appropriate pleasantry as this is my first real post of 2017.  I gather a mess of you are in the midst of a New Year’s Resolution or just trying to pick up the pieces after a messy (read: fun) holiday season.  I fall into the latter category.  Every year.

No need for excessive motivational words.  Long and short: Prepare.   There’s simply no better return on investment that having quality meals available.  You’ll be better in the gym, better at work, patient with your spouse, kids and will miraculously learn calculus.  I like pork, here’s a recipe.

If you need some motivation, check out my last motivational video regarding fitness communities.  We’re here for you.


I’ve been a little lazy on my posting in this space, but I remain pretty active on Instagram (@suitcasefitness) – follow me there.

Keep at it!

–  SF

Suitcase Kitchen Episode 4: Paleo Tortillas (Previous Cinco de Mayo Post)

Suitcase Kitchen Episode 4!!  I have to give a special thanks to those that were kind enough to let me use their video in todays post.  Let’s be clear, these are easy and it simply doesn’t take that much time to make.  So, you get some filler – Enjoy!

As for the application of these burritos, you’ll find one such example below from a previous post.  The modification in the video is different than the recipe below because I needed something with less fat for the Zone Diet I had been working to stay on.

Happy burrito-ing!

Continue reading Suitcase Kitchen Episode 4: Paleo Tortillas (Previous Cinco de Mayo Post)

Paleo Beef Jerky Bar – Suitcase Kitchen Episode 3!

Meat in a nutrition bar?  EPIC does it, so why can’t I?

Preparation is the most important aspect of maintaining your healthy lifestyle.  Whether that’s looking like a drifter with a car full of gym clothes, changes of clothes and shower necessities or just having a quick go-to snack in your bag to avoid poor food choices, there’s no axiom more crucial to supporting your healthy behavior and keeping you on track.

Continue reading Paleo Beef Jerky Bar – Suitcase Kitchen Episode 3!

Crossfit Diamond State – Super easy Delaware Drop in – @cfdiamondstate

Do you run up and down the 95 corridor from PHL to DC that you could actually close your eyes and still arrive safely?

Well don’t.  You’ll miss a great box in Delaware that makes it super easy to get in, get out and get on your way.  Hellllloooo Crossfit Diamond State!

Continue reading Crossfit Diamond State – Super easy Delaware Drop in – @cfdiamondstate

Mexican FEAST! Paleo burritos revisited, bananas, plantains, adobo sauce

Burritos speak to me.  Handheld edible wrappers of deliciousness.  Game on.  The problem is, store bought tortillas aren’t great if your’re avoiding flour and corn tortillas, well, suck.  The little feast took a fair amount of work, but it’s worth it!  Previously, I did a little Cinco de Mayo feast that can be found here.  Disclaimer, there’s a fair amount of steps, so take short cuts as needed.

20160215_091459 Studio_20160215_165759

As for the filling:

  • Once the peppers and onions were done:
  • Add 1C rice/quinoa mixture
  • Add 1C beans
  • Add 1/2 C adobo sauce
  • Add 1 mashed banana
  • Add 1lb cooked ground pork (cooked with ~ 1/2C adobo sauce previously)
  • Add 1/2c water
  • Add spices (1tbsp chili powder, 2 tsp salt, 2 tsp cumin, 2 tsp cayenne, 1 tsp black pepper)
  • Simmer
  • Each burrito can accomodate ~ 1.25C of filling and is roughly a 5 block zone meal

Once everything has cooked together for 5-10 min, start making your burritos and save for later.

Happy feasting!

Dry Rub Ribs!

Considering there’s a video, I don’t think this requires much explanation. So watch it!

Take home message: ribs can be a part of most any diet.  Don’t you go dying on me now.

If paleo: drop the brown sugar, add a little honey when applying the coconut oil and before the dry rub.  Run a thin line of honey down the meaty side and spread with your hands.

If atkins/keto: no sugar of any kind in the rub.

If zone: you can eat as shown, but you have to think about how many grams or “blocks” of fat you’re alloted per meal.  Since ribs are a fattier cut, you can’t approach with reckless abandon as people might on atkins/keto or paleo diets. 4 oz meat = 18g protein, 18g fat – subdivide appropriately!

Stay on your game and enjoy your delicious treats!