Tuesday, September 29, 2009

How to tackle childhood obesity

Check out this clip. What is the real source of childhood obesity??

In my personal opinion, children are eating way too much fake food. From drive-thru windows to frozen TV dinners, children are eating substances of foods that are unrecognizable to their original ingredients. These 'foods' lack the nutrients kids need, and they teach kids addictive and dangerous habits.

Yes, sugar is addictive. And there is no reason to feed children these things. They are a blank slate, so might as well form good healthy habits young while we have a chance.

This is why I am launching a line of Kid's Meals. They will feature good clean kid-friendly food, with a healthy twist. Instead of hiding spinach in brownies (like some popular cookbooks), let's present children with the real deal- meats and vegetables that just taste really good- even to a kid!

Every Monday in October will feature a new kids meal. We'll see how the kids respond and go from there!

Drop a comment if you have any kid meal ideas for me!

promo code: steak

Tuesday, September 22, 2009

Healthy To Me

I recently sent out an anonymous survey to everyone who signed up to receive my weekly newsletter, asking for feedback on ways to improve the business. I got some really useful suggestions about different types of food to add to the menu, and will definitely implement most of these. There is just one response that I would love to address :

"butter steak? cordon bleu? seems artery clogging!"

I felt like I should respond to this reader's concerns and tell a little about my food and why I serve the food I serve.

I like meat
Our menu is comprised largely of meat. EC was created as a source of Paleo ("or Caveman diet") foods, which feature meat (including red meat!) and veggies. Only later we received a high demand of Family Style meals (including non-Paleo ingredients such as whole grains) so we introduced some Family Style options as well.

I think dairy is OK
Some Paleo people cut out dairy completely from their diet, which I think is great for them! However, I do enjoy cheese and think that butter enhances flavor. I believe that using real butter (not imitation butter aka margarine) and real cheese in moderation is fine for me!

I'm not so concerned with calories
One of the best things about Evolutionary Fitness is that it takes all of the hard work out of the equation. I no longer have to count calories (as I incessantly did when I was overweight!). But now I eat my fill of my natural meat, veggies, and occasional fruit and dairy, and my body tells me when I have enough, or when I need to re-fuel.

Other sources
Here are some sources that I have found answer a lot of questions about heart disease and the need for animal fats in our diets:

Whole Health
Free The Animal

Promo Code: STEAK

Friday, September 18, 2009

Coq Au Vin

Coq Au Vin
This is a recipe I had seen in various cookbooks, and always wanted to try. So a few days ago when I had a couple of white onions a half bottle of red wine that was about to go bad, I decided this would be the perfect time to make this dish. As always, I strayed from the recipe a bit when I felt like it, but its was based loosely on Julia Child's book (available for purchase to the right)

Ingredients- 4 servings
  • A few strips of thick bacon (cut into lardons)
  • 2 white onions
  • 1 lb. mushrooms (white button)
  • 2lbs. chicken pieces, bone-in, skin-on
  • half a bottle of red wine
  • 1-2 cups chicken stock
  • 1/2 tbsp tomato paste
  • 2 cloves garlic, mashed
  • 3 tbsp. flour
  • 2 tbsp. butter, softened
  1. Simmer bacon for 10 mins (so the flavor doesn't overpower the chicken later)
  2. Drain and dry off
  3. Saute bacon slowly in hot butter (in a casserole) until slightly browned, remove
  4. Dry and brown chicken in the bacon fat
  5. Season the chicken, return bacon to pan
  6. Cover and let cook slowly 10 mins
  7. Uncover, and pour in wine. Then pour in enough stock to cover chicken
  8. Stir in tomato paste, garlic

  9. Cover and simmer 25-30 mins, until chicken's juices run clear. Remove chicken
  10. Meanwhile, caramelize onions in butter (in a different pan), set aside

  11. Cook the mushrooms (in the onions' pan) til tender in butter, set aside

  12. Simmer chicken's cooking juices until reduced to 2 1/4 cups

  13. Re-season sauce
  14. Blend butter and flour together to make a paste
  15. Beat the paste into the chicken sauce with a whisk
  16. Simmer until thick enough to coat a spoon
  17. Top chicken with sauce, mushrooms and onions

Wednesday, September 16, 2009

Rise Above Strength- An Innovative Approach to Fitness

Rise Above Strength
Performance Training in Belmont, CA

Finding a primal fitness routine can be tricky because you don't want to get stuck in a rut, and it's important to change it up with new exercises. Most franchise gyms offer a "one size fits all" approach to fitness. They have a list of exercises that you do every day, resulting in a monotonous routine.

Rise Above Performance Training is different. Founder Doug Fioranelli customizes optimal training to help you meet your goals. He specializes in athletes, firemen, policemen and military but also has great classes suited for ambitious adults.

The best thing about RA's training is the unique way Doug's clients train. He uses tires, chains, kettlebells and is always creating new ways to offer a fresh workout. No more routines or ruts, but an innovative approach to fitness.

Check out some of Doug's instructional videos. More are available on his site:

Come see us at the Rise Above One Year Anniversary Party! Kat is doing a healthy cooking demo, so come on over and say hello!

Who: Rise Above (a performance training center)
What: Kat will do a healthy cooking demo during the Rise Above Anniversary Party
Where: 555 O'Neill St. #7 Belmont, CA 94002
When: Saturday, Sept 26 10AM-3PM (demo at 12:30)

Schedule of Activities:
10:30-11:00: Best Activities for Athletes, Police, Firegighters, & Military
11:00-12:30: Strongman Competition
12:00-1:30: BBQ, while supplies last
12:30-1:00: Healthy Cooking Demo with Kat from Evolution Catering
1:00-2:00: Kettlebell Demo

Promo Code: STOCK

Saturday, September 12, 2009

Paleo Chicken Piccata

Paleo Chicken Piccata- available on this week's menu!
(serves 2)

  • 2 boneless chicken breasts
  • 1 egg
  • 2 tbsp water
  • 1/2 cup almond flour
  • one tbsp chicken stock
  • juice from 1 lemon
  • 1/2 cup white wine
  • 1 tbsp. capers
  • 1 tsp parsley, chopped
  1. Butterfly the chicken (carefully slice the chicken horizontally, leaving the end intact)
  2. If the breast is still too thick, pound it flatter
  3. Mix the egg/water mixture
  4. Mix the flour with a dash of salt, pepper, and cayenne
  5. Dredge the chicken in the egg then the flour
  6. Get a pan really hot with a dash of olive oil and butter
  7. Sear the chicken on both sides until golden brown
  8. Bake in oven preheated to 400 degrees for about 5 mins, until cooked through
  9. Deglaze pan with stock, add wine, lemon juice and capers
  10. Simmer until reduced by half
  11. Top off chicken with sauce
  12. Garnish with parsley
Promo Code: CHICKEN

Wednesday, September 2, 2009

Chicken Enchiladas- a great way to use chicken leftovers

Chicken Enchiladas- on this week's menu
(serves 4)

  1. 1 medium sized red onion (sliced)
  2. 1 green bell pepper (sliced)
  3. 1 red bell pepper (sliced)
  4. 1 small white onion (chopped small)
  5. 1-8 ounce can diced tomatoes in puree (the puree will make the sauce, or else I'd use fresh!)
  6. a handful of cliantro
  7. juice from one lime
  8. 1 lb. leftover chicken
  9. 1/2 c. sharp cheddar (when you use more flavorful cheeses, you won't need as much to satisfy you!)
  10. 2 tbsp. sour cream
  11. corn tortillas: 4 big or 8 small(optional)

  1. Saute red onion in a hot skillet until tender, about 5 mins
  2. Add bell peppers and continue to cook another few minutes, until peppers are cooked through. Set aside in a large bowl

  3. Meanwhile, make the salsa in a medium bowl by combining chopped white onion with the tomatoes, cilantro and lime juice. Season with salt and pepper, taste and set aside
  4. Grate cheddar into the large bowl (where the onions and peppers are)
  5. Shred up leftover chicken and add to cheddar the large bowl
  6. Add sour cream to taste
  7. Season with salt and pepper, and taste to see if it's good
  8. Add this mixture to corn tortillas, roll them up and place in a baking pan
  9. Top with salsa
  10. Bake until warmed through, about 15-20 mins.
  11. (NOTE if you would like to keep this paleo, you can ditch the tortillas and just make a big salad by putting the ingredients on top of leafy greens- the salsa acts as a dressing)

Promo Code: CHICKEN