Peri Peri Chicken Kebabs

You say piri-piri, I say peri-peri, he says pili pili? Alright. Why does this hot sauce have such a spelling-identity-crisis?
Old-faithful Wikipedia has an answer: “Pili pili is the Swahili word for 'pepper pepper'. Other English language spellings may include pili pili in the Democratic Republic of the Congo or peri peri in Malawi, deriving from the various pronunciations of the word in parts of Bantu languages-speaking Africa. Piri piri is the spelling of the name as used in the Portuguese language.”
In other words, all spellings are correct. Makes sense.
But whichever way you spell it, this spicy, fiery, and lively hot sauce can be better described as *awesome*, *badass* or *da bomb*.
Around the world peri peri is best known as a chili based sauce used as a seasoning or marinade for meat, especially chicken.

Sweet Potato Gratin Dauphinois

My mum made a classic potato gratin dauphinois for Christmas Eve dinner. IT.WON.RAVES.I swear I saw guests on the brink of fighting each other over the last bit (I won’t point fingers nor name anyone in particular, I just want YOU to know that I saw what happened!)
That’s something I would have never expected.
I don’t mean to diminish my mom’s cooking, but a gratin dauphinois is a pretty simple dish — potatoes cooked/baked in a milk mixture and topped with some cheese. Easy.
Apparently, just a very few ingredients deliver an irresistible creamy potato side dish that almost caused a brawl between two gentlemen. Who knew?

Have Yourself An Awesome Merry Christmas + (Paleo) Meringues

And it is Christmas Eve.
Which has to be my favourite day of the year. All that has to be done, has been done and if it hasn't happened there is little you can do about it now.
There is family, there are friends, there is warmth, and if you’re lucky enough there might be also snow on the ground. There’s nothing quite like a White Christmas, isn't it?

A Simple Fennel, Orange and Pepper Salad

This salad was a big hit at Christmas’ brunch last Saturday.
Which is kind of ironic.
It was one of the simplest things I served, yet it was gone in a heartbeat; and everybody asked for the recipe.
Which got me thinking: is there really such a thing as a recipe for a salad?
Well if you consider super-fancy salads, then yes. But this...this is more of an idea.
Anyway, as all my guests enjoyed it so much, I decided to share this recipe/idea with you.

Momofuku's Roasted Brussel Sprouts

I used to hate brussel sprouts, I mean really hate them. I hated them so much one time when I was a kid I gagged at the dinner table because my parents forced me to eat them. They were the most awful thing I have ever put in my mouth, and I will never forget that.
That wasn’t until I went to David Chang’s Momofuku ssäm bar for dinner for my friend Nicole's birthday party a couple of years ago.
Somebody ordered a couple of servings of roasted Brussel sprouts; and for some reason the waiter put them in front of me.
I looked at them for quite some time, trying to decide whether I should give Brussel sprouts another chance.
I hesitated for a couple of minutes, but then I realized I was ripe (and brave) enough to try them again.
And luckily I did, because they blew me away.
See? People change.

Warm Apple Pie Smoothie

In the summer I easily get excited about cooling drinks such as smoothies or juices. But in the winter - especially when it’s snowing outside - I crave hot drinks that will warm me up from the inside out.
However, I find it hard to come up with anything more than a cup of coffee, tea or cocoa. I mean, you can call them Mochas, Lattes or Macchiatos...it’s still coffee with some add-ons.
Don’t get me wrong, coffee (or tea) is awesome, but sometimes it’s nice to mix things up a little.
And I’m not talking about getting your booze on.
In that case there’s a variety of hot drinks to choose from: Hot spiced wine, eggnog with a dash of brandy or hot buttered rum. But as much as the idea of getting wasted in the morning is tempting, that’s not really how I roll.
So...back to square one?
No, not that fast.
How about a warm smoothie?
Don’t turn up your nose just yet; not before you’ve heard it all.

10 Last-Minute Gifts For Health Nuts

I know this is very last minute.
Christmas is just a week from now, but if you - just like me - have yet to finish your Christmas shopping, here’s a couple of last-minute holiday fitness gift ideas. 
Now, before we get started, there’s something I ought to tell you. Fitness-related gifts are fraught with danger.  
No matter how many times your significant other, best friend or sister said they want to be more active or get fit; that gym membership under the tree is going to earn some looks; and a “Do you think I’m out of shape or something?” might even be heard.  
Trust me you don't a fitness gift to put you in the middle of the "So, you think I'm fat?" conversation. Dangerous stuff.
On the other hand, there are those who are so into fitness and heathy that they have already all the equipment they need. 
But fear not people, it is possible to give fitness gifts without giving offense and avoiding duplicate (or redundant) gifts. 
I’m talking about these gifts that might also work as little extra incentives start a healthier lifestyle.

Crock-Pot Italian Beef Stew

It's chilly and snowing outside, and I've got John Mayer singing “Who says I can't be free. From all of the things that I used to be? Rewrite my history. Who says I can't be free?”
I’m glad I'm inside in the warmth and coziness of my apt, and for some reasons it feels like the perfect time to cook something hearty and good.
IMO nothing beats a warm bowl of beef stew on a day like this.
And why make a regular beef stew when you can make the Italian version of it that tastes a hundred times better.
Loads of fresh veggies, lots of herbs, Italian red wine, amazing flavors.
This may be my new favorite stew. I even prefer it to Julia Child’s Boeuf Bourguignon my mom’s makes, and it’s so much easier to make.
When there’s a slow cooked involved it's usually pretty simple...

Cheesy Cauliflower Soufflé (Low Carb & Gluten-Free)

What are your plans for this coming Christmas?
Spending more time with your family and friends and less time on worrying about getting duped by the Grinch, I suppose.
As for me, I’m hosting a big brunch on Saturday (the 21st) for my clique; on Sunday night dinner with my mom’s side of the family.
Then the traditional Christmas Eve dinner with my parents and siblings; and finally the huge Christmas lunch with my dad’s side of the family.
A bit intense, but it’s Christmas after all.
Loads of food, loads of drinks, quality time with your loved ones...I mean, isn’t it the best time of the year?

"Ugly But Good" Nut Cookies

*Updated on 12/15/2013. I made a new batch of cookies last night.
I used less sugar and cook the batter on the stove for just 6 minutes. They came out even more awesome than the previous. I took a couple of new shots.
I hope you don't mind...

Do not judge a book by its cover, they say.
I wish I could say that I am one of those people who do not judge a book by its cover but, I am.
I am so one of those who will pick up a book (including cookbooks) solely on the cover.
That doesn’t mean that I won’t read something that sounds good just because it has a bad cover; but if a cover does not capture my eye, it is very unlikely for me to pick up the book.
That’s probably why I still struggle to read on my Kindle. I like to look at the cover, I like to feel the paper in my hands and to flip through real pages rather than clicking. Call me old fashion.
Truth to be told, evaluating things by their appearance is second nature in so many circumstances in life.

Holiday Frittata

I’m still battling with the cold and flu. So far, I seem to be winning, but damn that headache and fever!I skipped running this morning - which sucks - but I still managed to do some Vinyasa yoga at home.
When I can’t make it to the gym, I unroll my yoga mat, log onto DoYogaWithMe.com and take one of their awesome on-line classes.
If you don’t know this yoga website yet, you really should.
It has hundreds of videos, organized by level of difficulty, style, length and teacher. All videos are free. No account creation. No sign-in. No spam. In other words, awesome.

Exercising While Sick + Honey, Lemon & Ginger Tea

Today I woke up with a terrible sore throat and stuffy nose.
The savvy thing to do would have been to make some tea and curl back up into my bed. But no,
I headed out the door in hopes that running in the freezing cold would reinvigorate me and cure all.
About two miles in, I felt like I was moving slower than a sloth and could not breathe for the life of me.
I contemplated heading back to the house, but hey, am I or am I not a triathlete? Nothing can stop me, right?
So I convinced myself to keep running. Worst.Decisions.Ever.
After one mile I had to stop and walk back home. Fail.
My lungs were burning, my throat felt like sandpaper and I was feeling like the biggest IDIOT in town.
I arrived home light headed but at least the agony was over. I brewed me some honey, lemon and ginger tea (recipe below) and went back to bed. Which is where I should have stayed all along.
Considering that cold (and flu) season is in full swing - and the poor judgement on my part this morning - I thought it would be a good idea to discuss whether it’s to OK to exercise while sick.

(Paleo) Gingerbread Cookies

I’ve been told that TheIronYou is lacking holiday spirit, just like my apartment.
Thing is, I'm not big on Christmas decorations — and that doesn't mean I don't like Christmas or that I’m against participating in the excitement of the holidays.
I DON'T put up Christmas lights or decorations, even though they were a big part of my childhood (maybe it’s a dude kind of thing.)
A couple of years ago I went with my cousin to Target and bought string lights, a pine wreath, two 50-piece ornament sets and assorted decorations.
But they'd been sitting in the attic collecting dust ever since; still sealed in their boxes.
One day I’ll put them to good use, for now however decorating is still something foreign to me.

Kiwifruit: A Health Powerhouse

Kiwifruit is a small, nutrient-dense fruit that packs a stunning amount of health benefits.
It’s an amazing source of vitamin C, and has almost the same amount of potassium by weight than a banana. It’s also a good source of Vitamin E, and contains a small amount of Vitamin A.
That’s only if you consider the green flesh, if you take into account also the black seeds you’ll get an average of over 60% of Omega-3 ALA acid.
Furthermore, the inner white part of this fruit packs so much fiber, it’s been reported to have mild laxative effects.
Considering such an awesome nutritional profile - which rightfully grants kiwifruit the status of superfood - one would expect kiwifruit to be much more popular than it actually is.
Unfortunately, especially in the US, kiwifruit is not much sought after by consumers.
So what I'm trying to do here is try to convince you to include kiwifruit in your diet.

Crock-Pot Roasted Pepper and Tomato Sauce

Apparently my quest for finding an “edible” gluten-free/paleo-ish pasta isn’t over yet.
Although two months ago I sweared I wouldn’t waste any more money on ‘fake’ pasta...I did it again.
Are you guys familiar with ‘recidivism’?
In criminal law it's defined as the relapse into criminal behavior. Basically you commit a crime over and over again, even after experiencing negative consequences of that crime.
OK, I won’t go as far as saying that buying shitty gluten-free pasta makes me a recidiv felon, but repeating the same action, and expecting a different result, makes me at least some sort of dumb-ass — as per my friends words. Yeah, THANK.YOU.GUYS.
And gluten-free pasta can be quite expensive too; ergo I’m dissipating my income.
But as I like to tell myself “If you don’t try it, there's no way of knowing if you'll like it” so I’m still at it.
The gluten-free pasta quest is still on.

Spicy Chicken and Zucchini Kebabs

You guys know me loves me a good kebab.
I don't know why eating food on a stick is so dope, but it is.
I'm always amazed at how versatile kebabs are and how they always manage to stretch whatever I'm cooking.
It must have something to do with surface area and spatial relations. When food is served on a stick, it just seems like there is more of it.
Take this for example: You can feed 3 to 4 people from one chicken breast; but if you cube it and skewer onto sticks it’s enough for 6 hungry adults.
Which is also proof that we eat more with our eyes than we actually do with our stomachs.
Because the amount of meat is exactly the same, if you know what I mean...

Goji Berries, The Himalayan Superfood

A couple of readers asked me about Goji berries. I'd assumed that Goji berries were fairly common, hmm...guess I was wrong, my bad.
So here's a couple of facts about this awesome bright red colored berry.

Goji berries (also known as wolfberries) are a bright orange-red berry that comes from an Himalayan tree.
In Asia, goji berries have been eaten for generations.
In fact, goji berries have been used for over 6,000 years by herbalists in China, Tibet and India to: Protect the liver, help eyesight, improve sexual function and fertility, boost immune function, improve circulation and promote longevity.
Goji berries can be eaten raw, cooked or dried. They taste like a vibrant blend of berries, they have mild tangy taste with a mild sweet and sour aftertaste.
Hidden within its ruby pigment is the magic that makes it nature’s perfect energy fruit. Goji berries are actually packed with antioxidants, amino acids and essential fatty acids.

Caramelized Cauliflower and Sauteed Kale Casserole

This is the kind of dish I typically make on a Sunday night while watching football.
Other dudes drink beer, and shout at the screen while munching popcorn, nachos or pretty much anything they can get their hands on while watching football. I can’t do it.
First off I can’t sit still for too long (oh yeah, I’m the worst person to go to the movies with!)
Plus during football games there's a ton of commercial breaks; and I hate commercial breaks.
Being passively bombarded by innumerable ads won’t do it for me; I need a distraction.
But, most of all, Sundays are valuable to me.
It’s when I get to do things I don’t have time to do during the week.
Nothing transcendental - nothing like bringing world peace to the world - more like doing ordinary chores.

(Paleo) Choc Chip Mini Muffins

So I bought a mini muffin tin a while back. I want to make these mini frittatas baked in a muffin tin I’ve keep seeing all over Pinterest.
Except that...I never made them.
Thing is, when I’m in the mood for frittata I usually grab a frying pan, crack a couple of eggs, add some sauteed veggies and voilà, the frittata is served.
It doesn’t even cross my mind to preheat the oven, grease a muffin tin and bake the frittatas in the oven.

Dark Chocolate Bark With Sea Salt and Superfoods

I’m such a sucker for dark chocolate. It’s probably the one thing I could never walk away from.
The bitter bite with the subtle sweetness is IMHO the perfect combo. Add some coarse salt, crunch and dried berries and then you’ve got me hooked.
I’ve started making my own chocolate back a couple of years ago.
I wanted a chocolate bark with salt and almond and goji berries and hemp seeds. Yes, all of these things in one bark and (obviously) no mass market brand made it so I made my own. Easy.

The Amazing Health Benefits of Hemp Seeds

I’m so late to the hemp seeds party, I know.
Better late than never though.
It’s been over two years that I keep hearing about hemp seeds (and, in particular about their amazing health benefits) but never bothered looking into them.
It's time to make amends...

What are hemp seeds?

Hemp seeds are the seeds of Cannabis sativa. Technically a nut, hemp seeds contain over 30% oil and about 25% protein, with considerable amounts of dietary fibers and minerals.
Hemp seeds have been documented as a source of food throughout recorded history. For instance, hemp seed oil has been used as a food/medicine in China for at least 3,000 years.

Roasted Garlic Purple Mashed Potatoes

Let’s be completely real people, the turkey + mashed potatoes + pie combo gets a little old after the 30th year in a row.
So this year I suggest you give your Thanksgiving table a fresh new look, adding a Lady Gaga/emo/psychedelic touch by serving purple mashed potatoes instead of regular yellow mashed potatoes.
Something that looks unusual, but tastes like the regular stuff (well, it actually tastes better.)
Because you don’t want just another Thanksgiving; this year you want an off-the-charts and always-to-be-remembered Thanksgiving.
And serving purple mashed potatoes might do it after all.
These are purple, bright purple, a tad weird purple mashed potatoes - they won't go unnoticed for sure.
And believe me when I say that these purple mashed potatoes are going to be THE showstopper; like having Gaga landing in the center of your table singing "Can't read my, can't read my. No you can't read my poker face"...that kind of weird.
Oh, just to clear the air, Lady Gaga is not my cup of tea, I just wanted to give you an idea of what you're in for.
E-V-E-R-Y-O-N-E will remember Thankgiving 2013 at your house, even years from now. Promise.

30-Minute Butter Chicken (Murgh Makhani)

Oh yeah this was good. Really good.
I don’t know why, but I haven’t made this recipe in a while.
It was passed to me by my friend Namrata. She used to whip it up all the time when we were in school.
Late at night, after a long day of studying in the library; instead of ordering in, she would fire up the stove and cook this for the whole crew. With just some rice and greens on the side.
A perfect dinner.
Tasty, comforting, flavorful, full of nuances but not too strong. Everybody loved it.
Namrata’s butter chicken quickly became legendary on campus, and in no time people were showing up “in the nick of time” for dinner asking “Can I join?”
Carpetbaggers...

Sweet Potato Latke Turkey Burger (aka Thanksgivukkah Burger)

People, this year Thanksgiving and Hanukkah happen on the same day.
On November 28, 2013, for the first time in a long time, the first day of Hanukkah falls on the same day as Thanksgiving.
Thanksgiving + Hanukkah = Thanksgivukkah. (Yes, it’s like Sharknado all over again.)
To be precise, this happened once before, in 1888, and will happen at least two more times, in 2070 and 2165.
Since I’m not sure if I’ll make it to 2070, I say let’s take this once in a lifetime opportunity and cook the hell out of this 2013 Thanksgivukkah.
And eat it, A-L-L-!
I know...I get carried away by these “once in a lifetime” events.
Last year - for instance - I made a big fuss about the 12-12-12 day, but then none of my friends cared. Bummer.
But this Thanksgivukkah, I am NOT letting this one slip away.
I don’t care if I’m not Jewish, I love the idea of combining two traditions into one. If for no other reasons that it can be an awesome learning experience.

Bacon, Mashed Potato and Kale Cakes

I like a good old challenge here and there.
I don’t talk about stuff like riding the back of a shark or surf a lava wave or be hurled through the air by a human catapult.
I talk about small ‘everyday’ challenges that make life less boring.
Such as making my 10-year old niece eat kale.
A once sworn enemy to any food green in color (including green M&M’s); Niece has recently started eating salad, and last summer I even convinced her to taste avocado (a beautiful love story today).
So last week, I had an epiphany: I must coerce her to eat kale. Period.

Mushroom Polenta Pizza

We eat a lot of corn, America.
I am not talking corn on the cob rubbed with a little butter, salt and pepper, popcorn in huge tubs at the movie theater, or the occasional tortilla chips.
Corn sneaks into our diet in very unexpected ways and in very surprising amounts.
If you have read Michael Pollan’s Omnivore’s Dilemma, you know that, for instance, 93% of the hamburger meat that ends up at your table is derived from corn. Cows are fed a steady diet of grains (corn in particular) while on the farm, and they convert that corn into meat.
It’s not only through the meat that we eat corn, most of the corn we consume comes in the form high fructose corn syrup.
A sweetener that “‘hides” in most processed food, such as sodas, sauces and salad dressing, breads, breakfast cereals and bars, and processed snacks.
OK, that is not straight corn (as in kernel corn straight off the cob) but it’s still corn.
And is this bad? Well, the overwhelming majority of corn used for animal feed and corn byproducts (such as high fructose corn syrup) is field corn and it’s mostly genetically modified.
Although the body of researches supporting the notion that ‘GMO is not good for us’ is pretty slim; GMO products are banned in 26 countries around the world (including all of the European Union).
And that alone is for me enough of a reason to avoid it.
Now you’re free to ask: Why this brief lecture on GMO corn dude?
Because today we’re making polenta, and polenta is made of corn(meal) and water. Mkay?
But, but, but, the corn used to make polenta is not ‘field corn’, it’s ‘sweet corn’ and it is NOT GMO.
In other words my friends, we shall not fear eating some corn on the cob or some polenta. Sodas, candies, snack bars, breakfast cereals, etc are the sneaky ones; so watch for those (and also eat only grass-fed meat!)

Zucchini Fritters (Low Carb & Gluten-Free)

When I’m asked why do I like to cook so much, I have but one answer ‘Because I like to eat!’
Yup, that's pretty much it.
I like to eat good food and since I want to eat what I like, I’ll make it myself. I'm in charge of the process, I know what goes in, no surprises.
I also refuse the idea of not being able to feed myself. If another human being can cook a certain dish, so can I. It's not quantum physics, it's cooking. It can be elaborate but never impossible.
I also like to cook because it feels like a challenge — taking a few ingredients that are not that special on their own, and combining them together to create something that tastes amazing. A very rewarding process.
OK, not everything comes always out as planned. At times, you try to create something and ‘try’ really is the key word, or better yet, the only thing that you’re left with.

Baked Eggplant Fries with Spicy Tomato Sauce

Are you one of the “Can I sub fries with a side salad with burger” kind of people?
I certainly am. And don’t get me wrong, I LOVE fries - especially sweet potatoes fries - but I consider them a “treat” food, so I order them just once in a while.
And I get my fair share of weird looks from waiters when I make such request.
A 6’3” tall guy asking to sub fries with a salad, kind of catches them off-guard, I get it.
Sometimes, to justify my request, I add “You know, I have a hard time digesting fries!”
But now that I’m thinking about it, this is such a lame excuse.
It basically makes me sound like an old man having heartburn. Next thing I know, they’ll be offering me an antacid chewable tab to ease my pain. Ouch!

Classic Italian Minestrone

What are the first three words that come to mind when you think about minestrone?
Mines are gramma, heart-warming and yummy.
There are hundreds more I can think of, but those three are definitely the first ones. And gramma definitely comes first.
Because you see, my gramma used to make the best minestrone on the planet. Chock full of veggies, goodness and love.
On cold winter Saturdays when, as a kid, I used to go to her place for lunch after school, she would often serve a piping hot bowl of classic italian Minestrone with a couple of slices of toasted bread slices on the side. It would warm my heart and soul.
On special occasions, she would even serve a grilled cheese with it. Which is - to date - one of my fave meals ever.

(Paleo) Choc Chip Cookie Sticks

I don’t know why, but I tend to be quite active on Sundays. Maybe too active.
I feel it’s the one day of the week when I can catch-up on things like laundry, cooking and house cleaning.
And I still have time to train — you guys know I can’t possibly skip one day of training.
There’s football to watch too, even though this year the NYGiants are not exactly giving me chills... pfff!
Good thing you can do some of these activities at the same time. Like watching football and cooking, or doing the laundry, or cleaning the house.
Basically the only activity that doesn’t allow multitasking is training; which is why I love it that much.
It’s my safe haven in this world where you’re supposed (and sometimes forced) to juggle yourself in between 100 different activities.
When I run, I run; same goes for swimming, biking and practicing yoga.
You can’t run and talk on the phone or swim and send out emails (unless you have a waterproof smartphone and if you do, you’re probably a moron...)

Running A Marathon Is Awesome (And You Should Totally Try It!)

Last weekend was NYC marathon weekend.
On Sunday morning runners from all over the world gathered in New York to achieve one goal: Crossing the finish line after running 26.2 miles.
Now before you look the other way, mumbling “Not another post about marathons please”, bear with me for a couple of minutes, and let me just explain you why I believe you should try completing a marathon - at least once in your life.

Cauliflower Crust Pizzettes

All things cauliflower crust friends!
Yep, after the cheese pizza, pizza marinara and the worldwide famous calzones it was only a matter of time before I’d come up with something new using cauliflower crust.
This time around is mini pizzas or pizzettes. Basically finger food. Two words: Amaze-balls.
Which is in fact one word (or maybe it’s not even a word), but I like to use the hyphen and think of it as two words. It adds emphasis and drama which is what I’m trying to convey here.

Paleo Moussaka

 
OK guys, it’s getting freezing cold at my latitudes. I was so not prepared for that.
I got out of my building this morning ready to hit the pavement, and I was like “Whoa!” I went back in and had to put an extra layer of running gear on (including gloves). I have to admit it, the thought of calling it a day did cross my mind for a sec, but I somehow convinced myself not to be a wuss and I finally went for my run.
After 12 miles my feet were freezing (I should have worn thermic socks btw), I came home and I was so ready for a warm power breakfast.
Now, under such circumstances I’ll usually make myself a power smoothie or maybe some eggs with avocado, but today I felt different; I felt like I needed to reward myself, and reward myself I did.
It just happened that last night I made this paleo moussaka, which I meant to eat today (and tomorrow and the day after tomorrow) for lunch.
But this morning at 7am it was the right to eat. It was calling my name, and I had to respond.
So I dig into it. Hard. OMG, I was so right. This was probably dopest breakfast I had in months.
Moussaka, who knew.

Chocolate Avocado Chia Pudding

We’ve all been there, just home from the Farmers’ market, fresh produce in hand, then comes the tedious first-world problem of having to store everything in your fridge.
That’s about when you realize you went overboard buying too much food. You couldn’t resist getting 2 pounds of Tuscan kale, 2 pounds of spinach, 2 pounds of heirloom tomatoes, 3 cauliflower heads, apples, grapes, berries and 7 avocados (yes, 7, one for each day of the week!)
You start what feels like a big game of tetris: piling tomatoes, aligning zucchini, bending kale, and filling the gaps with onions.
But no matter how good you are, by the end of the process half of the produce is still sitting on the kitchen table, and you’ve somehow grown a disdain for your mother for not having shown you how to do it — except that she had two fridges (at least) and maybe two freezers, and she didn’t really needed any logistical skills in this department.
So now you are left with but one option, and that is start cooking. Unless - of course - you own a flock of sheep or a herd of cattle, then you can feed the animals and you’re pretty much good to go. However, most of us don’t have that option, so we’re back to square one: cooking.

Spaghetti Squash and Meatballs

[Warning: For the next three paragraphs, or so, I’m going to oversell this dish. So if you dig it already - just by looking at the pictures - then feel free to scroll down without even bothering reading this. No, I'm just kidding. All I wanted to do is to start a post with square brackets, which I just did and it feels good!]
So, spaghetti and meatballs...what’s there not to love? It has to be one of the most fun dishes ever. Especially when you’re a kid.
Mounds of spaghetti, tasty meatballs, loads of tomato sauce splattering onto your clothes (and the walls...ugh!) It’s the perfect dish when, as a kid, all you wanted to do was to create a big mess at the table, and laugh your heart out.
I spent many meals trying to twirl spaghettis, cut meatballs and spoon tomato sauce all at the same time; and stuffing everything into my mouth; which of course never worked out. Endless hours of fun though.
Imho, spaghetti with meatballs is so awesome and I still have to find one person who doesn’t like it.
However, I’ve seen people screwing up this dish for years – always thinking of it as a “quick dinner”. Buying crappy store-bought sauce and frozen meatballs, and think they can just throw it together and voila! And then they’re like “Ew....this doesn’t taste anything like my mum’s!”
So what I’m presenting you here, is not only a foolproof recipe for spaghetti with meatballs, it’s an improved and healthier version of it. Thanks to the one and only spaghetti squash.

Sauteed Broccoli and Zucchini Casserole

Let’s talk about picky eaters; and just to be clear, adults picky eaters not preschoolers.
It’s a fact that everyone prefers some foods over others; but some adults take this tendency to an extreme. Or better yet, some adults act as if they’re still toddlers; eating only foods such as plain pasta, pizza, French fries, burgers, grilled chicken, sweets etc. No veggies, no fruits, nothing that is not familiar or that has a strong taste.
I know quite a few people belonging to this not so rare specie. The, “I’m past 30 but I still don’t eat veggies, fruits or anything that I haven’t tried before!”
One in particular pops into my mind: my cousin Stephen. You see, this guy - who just turned 30 - still eats very few veggies and almost no fruit, at all (I once offered him a strawberry and he gave me the most repulsed face ever!)
With such a narrow dietary spectrum, he drives his poor girlfriend Elena nuts.
She likes to eat healthy food, but with a guy like that around her, she has to work extra hard to do it.
Picture this, every night she has to cook two meals: One for her (with veggies) and one for him (without veggies). I know, nightmare on Elm Street.
So, when the other day she sent me the recipe for a vegetables casserole packed with broccoli and zucchini, claiming that “...even Stephen ate it and he actually loved it!” I was all over it.
If the King of picky eaters, digged this casserole, then it must be winner.
Turns out, it REALLY IS!

(Paleo) Almond Pumpkin Choc Chip Cookies

First off, let me clear the air: We’re back in the randomness world. The more structured IronYou didn’t last more than three days — that is 72 hours. I know, epic fail.
There was no self-sabotage here though; the feedback I got from you guys about the randomness factor has been so dope, I couldn’t have possibly overlook it. (Thank you all for being this cool, btw!)
And if YOU like TheRandomYou more than TheStructuredYou, then who am I to deny it?
It didn’t took that much to convince me though. I’m not the type of person that can easily fit into a cookie-cutter kind of life, let alone I can possibly blog in that kind of fashion.
I still don’t know how I talked myself into that ; but as you see I got back to my senses and to the old me (tbh I don’t think there was ever a new me).
In other words, TheIronRandom is back.Yo.

Teriyaki Glazed Chicken Kebabs

I’ve recently been told that TheIronYou is a tad random and needs more structure.
Make no mistake, I receive a plethora of compliments almost daily about it (which makes me super happy!) However, a friend of mine - who’s a powerforce in the publishing business - wrote me a lengthy email on Saturday, listing all the things that I should improve in my blog.
First and foremost, less randomness.
To be honest, I dig randomness. It’s part of who I am, especially in my blogging life.
I like not having restraint whatsoever, not knowing which port I’m sailing to.
The feeling that I can publish whatever goes through my mind — or better yet, whatever happens in my kitchen, without need to think too much about it.
It’s a feel good-freedom sensation. In the end, TheIronYou is part of me and reflects to some extent who I am as an individual, so why doing something that it’s not me?
However, one of the rules I live by, is to always be open to (constructive) criticism — especially when it comes from people who KNOW what they’re talking about.
So here I am, giving more structure to TheIronYou. And let’s start by getting rid of some of the randomness factor.

(Paleo) Fudgy Avocado Brownies

I’m calling all chocolate lovers here.
If you are obsessed with chocolate (like me) then you need these babies in your life.
Let’s use some adjectives to better describe these brownies.
These are the most creamy, rich, decadent, thick, gooey, appetizing, exquisite, dense, heavenly, savory, succulent, sumptuous, yummy, fudgiest, chocolatey BROWNIES EVER!
Dude...I’m not kidding!

Creamy Pumpkin Garlic Rice

OK people, confession time on TIY.
I’ve had this creamy pumpkin rice for lunch and dinner on Monday, Tuesday and Wednesday.
We’ll see how Thursday goes, but I have the gut feeling that it may happen again.
You might call this intuition, but I believe I have the gift of foresight — at least in my kitchen.
For some unknown reason I always know what I’m going to have for lunch and dinner. If that isn’t a sign of my superpowers, I don’t know what it is.
I know, I AM a gifted individual, what can I do about it?

Creamy Pumpkin Sauce

Autumn sparks the start of the unavoidable pumpkin everything craze. It’s that time of the year when the leaves are changing, the cold starts to bite and every single food you’re eating has some pumpkin in it, or next to it, or on top of it. Pumpkin-flavored lattes, pies, muffins, even ale. You name it.
And you guys know how much I love ME pumpkin; so before I knew it, I’ve found myself elbow-deep in pumpkin guts.
Operation “Jack-o’-lantern” is officially on, which means loads of pumpkin flesh leftover ready to be used in every single dish I cook.
By the way there’s this rumor going around, about people not liking pumpkin. Folks spreading ill will about pumpkin.
Something like a secret society trying to sabotage our pumpkin extravaganza.
I have the sneaking suspicion that my friend Martha might be part of this sect. The other day - as we were carving the hell out of a humongous pumpkin - she suggested that I should throw out the flesh because “There’s not much you can do with all that pumpkin!”
OK, hold your horses there miss. There are tons of stuff you can do with pumpkin. What about pumpkin curry, pumpkin chili, pumpkin cinnamon rolls, pumpkin Mac&Cheese or pumpkin protein muffins?
BAM! In your face pumpkin-haters.
And here’s another recipe with pumpkin. DOUBLE-BAM!

Always Buy The Best Quality Meat You Can Afford (And Read This Book!)

One of the rules I live by is to eat less meat but better quality meat.
As a health-conscious individual I try to buy only grass-fed, pastured and free-range meat (and fowl and their eggs) — it is said to contain more nutrients and fewer toxins than factory-farmed grain-fed meat.
Yes, it is more expensive and not always easy to find; but it’s worth. Every. Single. Penny.



It’s hard to shy away from huge chunks of wrapped meat from the supermarket — it’s so convenient. But most of the time that meat comes animals raised in factories unable to move, fed unnatural diets, pumped with hormones and antibiotics and living in filth. That alone for me is enough of an incentive not to buy it.
I’m not talking about the ethics involved here, I’m just pointing out that if you care about what you put into your body, you need to choose the best quality meat (and eggs) you can get your hands on. It’s a healthier choice, period.
In addition, it tastes better — pastured meat has a farm-y and robust flavor because the animals are grass-fed, free to roam, and raised sustainably and humanely.
Essentially it comes from animals that have acted and lived like animals.
So a big fat YES to grass-fed, pastured and free-range meat (and eggs).

Almond Chia Recovery Smoothie

This is hands down my new favorite post-workout smoothie.
I recently found the recipe flipping through the pages of Triathlete Magazine.
Just by looking at the ingredient list I knew that this was a total winner. Almond butter, almond milk and banana: Are you kidding me?
I slightly tweaked the recipe and included chia seeds and vegan protein powder. Even more awesome.
This delicious smoothie is perfect post-workout as it’s packed with protein for muscle repair, carbs for glycogen replacement, and essential fats. And it has a great cooling effect on your body too.
After an intense workout our body needs recovery fuel, but as the blood has been diverted from the digestive system to the muscles, digestion can be difficult and food almost unappetizing.
That’s why liquid meals are better tolerated.

Crock-Pot Bolognese Sauce

The other day I've found paleo spaghettis in a specialty store down the street from where I live.
8 bucks a pack - a tad pricey - but I was so excited about it, I said to myself “What the hell, let’s go for it!”
I decided that my uber-expensive spaghettis deserved a 5-star sauce to go with, so...Bolognese sauce.
You guys know that this traditional Italian meat sauce is called Bolognese because it originates from Bologna in Italy? Ok, probably you do.
But, do you know that there’s only one original recipe for Bolognese sauce, deposited with the Chamber of Commerce in Bologna?
I didn’t know that either, but my friend Francesca told me all about it.
Apparently, in 1982, the Italian Academy of Cuisine recorded and deposited a recipe for "Classic Bolognese Ragu" with the Bologna Chamber of Commerce.
I visited the Italian Academy of Cuisine website and I found the recipe (actually I found two, but whatever).
With the help of Google Translate - which wasn’t at peak performance with this one - I managed to get the one and only original recipe for Bolognese sauce. YAY!
I’ve made this recipe for quite some time already and it’s a total winner. Everybody seems to love it (except for my vegetarian + vegan friends — sorry guys). It's full of depth and so delicious.
I recently adapted it for the Crock-Pot and came out perfectly, with minimal effort. A big high-five to technology!

1-Minute Paleo Choc Chip Cookie (In A Mug)

Another Sunday means another late NY Giants collapse and another defeat. We are now 0-5.
Yup, apparently it’s that kind of year.
I’m not even talking about making it to the play-offs; after losing to the Carolina Panthers 38-0 in the third game, I’ve pretty much given up that hope.
What I’m talking about is stop watching the NFL altogether this season.
I mean, when your team is breaking records for being the worst team on the league (such as giving up 182 points, the most allowed by a team in five games since 1961) you’re disappointed, discouraged, even outraged.
You can’t fathom how a team who hoisted the Lombardi trophy just two years ago is now the laughing stock of the NFL. But there you have it. NY Giants are 0-5.
On top of that there’s no more Breaking Bad...arghhh...my Sunday nights just went from bad to worst.
Last night I was so bummed I decided I deserved a treat, something I could whip up in a heartbeat (and possibly paleo-friendly).
That’s how I came up with this 1-Minute Paleo Chocolate Chip Cookie (in a mug).

Spinach Omelette and Whipped Ricotta Cake

My 8-year old nephew Matt was visiting yesterday afternoon. He’s an amazing kid-foodie, meaning that he likes to eat good food, well, he actually demands to eat good food.
I can’t think of something he doesn’t eat. He tries even the most bizarre foods you put in front of him— jelly fish, liver, stinky cheeses, etc.
He tastes everything, and never says no or make a disgusted face. If he doesn’t like something, he just says it's not for him, which I think it's awesome.
Yesterday, out of nowhere, he asked if I could make spinach and cheese ravioli for dinner.
No, not the frozen or canned ravioli, he wanted me to make fresh ravioli from scratch (which is something we had already done together before).
As I wasn’t really in the mood to make fresh pasta, I asked him “What about making a spinach and ricotta cake instead? Something super good that will taste even better than ravioli?”
“Cool” he answered.
So we literally invented this spinach omelette layered cake. True story.

Ginger and Turmeric Carrot Soup

Folks there’s nasty cold that’s going around. I haven’t caught it yet but everyone else around me has.
I'm not very prone to sickness, I guess that eating healthy and exercising helps keep my body in good working order and makes it easier to fight diseases.
However, when everybody around me seems to be hoarding tissues like they’re going out of style, I start to worry.
Getting a cold is not the end of the world, I’ll admit it, but it’s a pain in the neck nonetheless. Stuffy and runny noses, sniffing all day or feeling groggy...who doesn’t enjoy that????
Then there’s the part where you have to skip training and I REALLY don’t like that, at all.

(Paleo) Flourless Chocolate Cake

OK guys, I think I just found my new fave sweetener: raw coconut palm sugar.
We all know that white sugar is empty calories with no nutritional value whatsoever; meaning it doesn't have vitamins and/or nutrients, just calories.
So what about replacing it with a nutrient-rich, low-glycemic crystalline sweetener that looks, tastes, and melts almost exactly like sugar, but it’s completely natural and unrefined?
Yep, that’s raw coconut palm sugar.
Raw coconut palm sugar is acquired from the flowers growing on coconut trees. The nectar of the flowers is collected and air-dried to form a crystalline sugar, dark brown in color.
It’s rich in potassium, zinc, iron and B vitamins. There’s quite a lot to it!

Eat When You're Supposed To (and Snack Very Little!)

Today, we eat all the time, munching on snacks, convenience foods, or sipping lattes, sodas or smoothies at every hour of the day.
It’s a fact. Just take a look around yourself.
We eat while driving or riding in a car or walking or at our desks or while watching TV. We are snacking more and eating fewer meals.
We do so little eating at the table that sociologists and market researchers - who study American eating habits - report that we have added to the traditional big three meals (i.e., breakfast, lunch and dinner) a fourth one that lasts all day long: the constant snacking meal.
Snacks are less and less the hunger-soothing bridge between formal meals. They have become a meal in their own right.
As a result, we eat much more food than we need and we're gaining weight at an alarming rate.
We’re a nation of overweight and obese people, because we eat too often, not only too much.
The solution? Going back to our roots — eating only at designated meal times and limit snacking.
It’s OK to feel hungry between meals. However, being hungry doesn’t mean you have to eat.
If it isn’t breakfast, lunch or dinner, always ask yourself: “Am I really hungry?”
Maybe you’re just bored, tired, distracted, sad, or happy. Try to understand what you’re really feeling before you grab something to eat.

Cheesy Chia Seed Crackers (Gluten-Free & Low Carb)

I love crackers, and I love even more making crackers at home. It’s incredible how much better they taste than store-bought.
Whenever my niece is visiting, we usually make whole wheat cheese crackers together. Just like Cheez-It, just better.
She always has a blast doing it. I recently bought a set of animal farm tiny cookie cutters and she cuts the cracker’s dough into cows, pigs, sheeps, etc. Then she places them on the baking sheet in a very specific order, sheeps close together, hens with cows, etc. You know, kids’ fantasy.
When we’re done, I give her the whole batch to take home, so that she can bring them to school for her lunch and MOST OF ALL parading with her friends.