Easy Paleo Side Dishes and Snacks from the Oven

Sometimes, I spend hours in the kitchen - chopping, sauteing, braising - only to end up with an out-of-this world protein dish and little-to-no vegetables!  These side dishes have come to the rescue on many occasions when I just don't have the energy to make something more complex, like my Brussels Sprout Slaw or Cashew-Covered Broccoli.

Oven-Roasted Asparagus
This is something I make ALL the time (as my co-workers can attest).  It's so crazy simple that it almost feels like cheating.

Instructions:
1. Rinse one bunch of asparagus and cut off the woody ends.  You could snap them off, but you're more likely to snap off some of the good stuff as well.
2. Toss with olive oil, salt and pepper.
3. Spread evenly on a baking sheet and place on the center rack for 10-20 minutes (the time varies depending on your oven and how thick the spears are).  You will know they are done when they turn bright green AND give just a bit when you touch them with a fork.  Don't worry about the sizzling - that is normal and will occur throughout the entire roasting process.

I am so determined to have my veg that I will sometimes cook this recipe AT WORK on my lunch break.  I grab ten spears out of a bunch, toss them with olive oil, salt and pepper, lay them out on a super high-tech tray fashioned out of aluminum foil, and cook in the tabletop toaster oven at 350° until done.

Oven-Roasted Okra Bites
I always make this whenever I make gumbo.  It's tough to gauge how many okra spears will equal the 3 cups I need for my gumbo recipe, so I always end up with leftover spears.  Now I make sure to buy way too much just so I can make this delicious snack!

Instructions:
1. Wash approx. 1 lb. okra and chop into 1-inch slices.
2. Toss with olive oil, salt and pepper.
3. Spread evenly onto a baking sheet (make sure none are overlapping) and bake at 400° for 30-40 minutes, turning once.

Seriously, these are so delicious that they rarely even make it off of the baking sheet before I've devoured them all.

Kale Chips



I've only made these a few times and they really are more fun to cook than to eat.  The chips are so light, you can hardly tell you've eaten anything at all.  Still, it's a good way to try out some spice mixes.

Instructions:
1. Grab one bunch of kale and cut the leaves off of the stems.  Rip or cut the leaves into smaller pieces.
2. Toss with olive oil, salt and pepper.
3. Spread evenly on a baking sheet (make sure none overlap) and bake at 350° for 20 minutes or until crispy.

Feel free to add any spice mix laying around in your pantry before baking.

Oven-Roasted Summer Vegetables



One of my absolute favorite veggie sides.  I love to serve this alongside a French protein dish, like Coq Au Vin.

Instructions:
1. Roughly chop 1 red onion, 1 large zucchini, 1 large yellow squash, 1 medium eggplant, and 1 bunch of broccoli.  Add all veggies to a 13x9 baking dish along with 6 large cloves of peeled garlic.
2. Toss veggies with 2 tbsp. of Herbes de Provence (or Italian Seasoning) and 5 tbsp. olive oil.
3. Bake in the oven for 45 minutes at 350°.

I always get a lot of "it smells so good in here" whenever I'm reheating this in the kitchen at work.

Well, that's all of them.  All you really need is an oven, some veggies, oil, salt and pepper and your imagination.

Pork and Sweet Potato Stew

Stew is, by far, one of my favorite types of dishes to make - right up there with casseroles.   Meat and Veg in one dish is every Paleo girl's dream!   I love a meal that requires me to only bring one tupperware dish to work rather than 2 or 3.  I don't have to go into panic mode hurriedly whipping up another vegetable side because I ran out of broccoli but still have tons of chicken left over.   I originally found this recipe at Redeeming the Table.  I love how the vegetables absorb all of the delicious flavors of the meat, aromatics and spices.  I think it would be a great dish to make for kids.  It's easy to cook except that, like most recipes that are fully homemade, it requires a bit of chopping.  But it will all be worth it when you just smell the final product.  The most surprising part about this stew is how the lime wedges and fresh cilantro really bring the dish together, as simple as they are. 

mmm, meat and veg...

Equipment Needed:
large, heavy-bottomed pot (I use a cast-iron dutch oven)
oven

Ingredients:
2 lbs. pork stew meat (just ask your butcher - or farmer's market vendor - what cut is best), cut into 2-inch pieces
salt and pepper
2 tbsp. plus 1 tbsp. of your favorite cooking oil (coconut oil, bacon fat, etc.), separated
1 small (or 2/3 large) yellow onion, diced
4 garlic cloves, chopped
1/2 cup chicken broth
4 cups boiling water (love my electric kettle!)
1 (4 oz.) can diced green chiles
1 tbsp. apple cider vinegar
1 tbsp. maple syrup
2 lbs. sweet potatoes, peeled and chopped
For serving:
lime wedges
chopped (or torn) cilantro

Directions:
1. Rinse pork (before cutting) and pat dry.  Sprinkle salt and pepper over the pork pieces.
2. Heat oven to 325°F.  Heat 2 tbsp. coconut oil in a heavy-bottomed pot on the stove over medium heat.
3. Add meat and brown on all sides (work in batches if you need to - don't overcrowd the pot).  Remove meat with slotted spoon and set aside.
4. Add remaining tbsp. of coconut oil to pot, then add onions and cook until translucent (don't brown).
5. Add garlic and cook for one minute.  Add chicken broth and stir up all the browned bits at the bottom of the pot (called "deglazing").
6. Add boiling water and meat, then cover and braise in the oven for 2 hours.
7. Carefully remove the pot from the oven and add chiles, vinegar, maple syrup and sweet potatoes.  Cover pot and put back in the oven for another hour.
8. Serve with lime wedges and fresh cilantro.

post-lime carnage

Paleo New Orleans-style Gumbo

I have many fond memories of my French Cajun MawMaw spending all day in the kitchen, filling the entire house with the amazing aromas of gumbo.  I even remember her serving me a bowl before she added shrimp to the pot (I hated seafood back then).  Nowadays, I find the shrimp to be the best part - that final piece of the puzzle that makes gumbo such a satisfying meal.

This is actually a combination of two different recipes.  I use the guidelines for making a Paleo roux from the Paleo Comfort Foods cookbook.  The rest of the recipe comes from GumboCooking.com.  Enjoy cooking this flavor-packed dish when you have a little extra free time to spend in the kitchen.  Your family will love you for it.

so many shrimps!

Prep Time: 30 minutes
Cooking Time: 2 hours
Servings: 8

Equipment needed:
large pot with lid (I love my cast iron dutch oven)

Ingredients:

For the roux
1/3 cup bacon grease (or favorite cooking fat)
4 tbsp. coconut flour
4 tbsp. almond flour

For the gumbo
1 lb. medium uncooked shrimp, peeled and deveined
1/2 lb.skinless, boneless chicken breast, cut bite size
1 lb. andouille sausage*, cut bite size
1 tbsp. bacon grease (or favorite cooking fat)
2 cups chopped onions
1 cup chopped celery
1 cup chopped green pepper
6 cups chicken stock**
1 tbsp. minced garlic
1 tsp. creole seasoning
1 tsp. fresh thyme, chopped
1/2 tsp. crushed red pepper
1 (14.5oz) can diced tomatoes
2 bay leaves
1 tsp. Tabasco sauce
3 cups sliced okra
1/2 cup fresh parsley, chopped
2 tsp. file powder (added after the gumbo is finished cooking)

*don't skimp on quality - this will determine the flavor of the entire gumbo.  I use this (available at Whole Foods).
**I use 3 cups chicken broth and 3 cups filtered water

Directions:
1.  Coat the bottom of the pot with 1 tbsp. cooking fat and brown the chicken and sausage over medium high heat.  Remove from pot and set aside.
2.  Add the 1/3 cup of cooking fat for the roux and once heated, whisk in coconut and almond flour.  Once integrated, it will resemble a thick paste.  Vigilantly whisk all areas of the bottom of the pot continuously to keep the roux from burning.  Once the roux has turned very dark brown, add the chopped vegetables and saute on low for 8-10 minutes.

roux-coated chopped veggies

3. Gradually add the chicken stock stirring constantly until blended.
4. Add the chicken, sausage and the rest of the ingredients EXCEPT shrimp, okra, parsley, and file powder.
5. Cover and simmer* on low heat for 30 minutes.  Remove lid and cook for 30 more minutes stirring occasionally.
*where a few bubbles barely come to the surface
6.  Add shrimp, okra and parsley and cook for 15 more minutes, uncovered.

Enjoy with some cauliflower rice or just on it's own!

Brussels Sprout Slaw

I highly recommend this dish for summer barbecues, as it can be enjoyed hot or cold (I prefer it hot).  It's a great alternative to the tradition cole slaw and the mustard and vinegar really add a great flavor to the sprouts.  I found this recipe in what has become my bible for all Paleo recipes: Paleo Comfort Foods.  This book (and it's accompanying website) is almost too good to be true.  Even the not-so-amazing recipes I've made are amazing.

Special Equipment Needed:
baking sheet
large skillet
food processor with slicing disk (not 100% necessary but saves you a lot of labor)

Ingredients:
1 cup pecan halves
1/2 lb. thick-cut bacon, cut into small pieces
1/4 cup dijon mustard
2 tbsp. apple cider vinegar
3 tbsp. fresh lemon juice
1/4 cup olive oil (NOT extra virgin!)
1/4 tsp. freshly ground black pepper
1.5 lbs. Brussels sprouts
2 scallions, cut on the bias

Directions:
1.  Preheat oven to 325°.  Spread pecans on baking sheet and bake until toasted (about 5-7 minutes).  Keep an eye on them so they don't burn!
2. In a large skillet, cook bacon pieces over medium-high heat until crispy.  Drain on paper towels and set aside.  Pour the bacon fat into a container and set aside.
3.  Whisk mustard, vinegar and lemon juice in a small bowl.  Whisk in the oil and season with pepper.
4. Chop the browned ends off of the Brussels sprouts, then, using your food processor (or a sharp kitchen knife and a steady hand), slice the Brussels sprouts.
5.  Add 1-2 tbsp. of the reserved bacon fat back into your skillet and place over medium heat.  Add Brussels sprouts and saute until softened and slightly brown (takes about 15 minutes).
6.  Turn down heat and then pour the mustard and vinegar mixture over the sprouts.  Coat the sprouts in the dressing before mixing in the bacon, scallions, and half of the toasted pecans.  Remove from heat and transfer to serving bowl.  Top with remaining pecans.

If you know someone that thinks they hate Brussels sprouts, THIS is the dish that will convince them otherwise.  Plus it has bacon, and who doesn't like that? 

Mexican Chicken Soup

 

It's been far too long since I last posted.  It started with a lazy summer.  Then I moved into a new apartment.  Then Thanksgiving happened.  So I have a stack of recipes that I've been looking forward to sharing.  This one has definitely become a staple in my house.  I make it about once every two weeks and it lasts me at least 6 meals (it makes a TON!).  I even used the baked chicken technique I learned in this recipe and came up with my own Chicken Linguine Pesto recipe (made with zucchini and squash noodles!)  One of my earliest memories is of my Mexican maternal grandmother serving up the most amazingly flavorful chicken soup.  While I will never be able to replicate that childhood favorite (my grandmother never committed any of her recipes to paper), the flavors in this soup always trigger that same nostalgia.  In place of the traditional tortilla strips, I garnish this dish with chopped avocado (a vast improvement, in my opinion - I love avocado).  The original recipe is from Paleo Comfort Foods.

 
Special Equipment needed:
13x9 baking dish
large dutch oven or stock pot
blender (not 100% necessary, but recommended)

Ingredients:
3 lbs free-range boneless, skinless chicken breasts
1 tbsp + 2 tbsp coconut oil (or your favorite cooking fat/oil)
3 tsp fajita or taco seasoning*
1 large onion; diced
6 cloves garlic; minced
2 jalapeno peppers; de-seeded and diced
2 poblano peppers; de-seeded and diced
2 quarts (8 cups) chicken stock**
28 oz. can fire-roasted chopped or crushed tomatoes (or regular chopped tomatoes)
juice of 2 limes
1 cup cilantro; chopped
avocado and fresh cilantro for serving

*homemade taco seasoning: 1 tbsp chili powder, 1 tbsp cumin, ¼ tsp onion powder, ¼ tsp garlic powder, ½ tsp dried oregano, ½ tsp paprika, 1 tsp salt and ½ tsp black pepper (enough seasoning for 1 lb. ground beef)

**4 cups free-range chicken broth plus 4 cups water is how I do it

Directions:
1. Preheat oven to 375°.  Place chicken breasts in 13x9 baking dish and cover with 1 tbsp of oil.  Sprinkle taco seasoning over chicken and toss to coat.  Bake for 30-45 minutes until the chicken reaches an internal temperature of 165°.  Prepare your other ingredients while the chicken is baking.
2. When chicken is done baking, remove from the oven and shred with two forks*.  This process is a bit labor intensive so, if you’d prefer, you can chop the chicken into small pieces.
3. Heat the remaining 2 tbsp of oil in a large dutch oven over medium heat.  Add onions and cook until translucent (about 5 minutes).
4. Add garlic and peppers and saute for a minute or so, until fragrant.  Add chicken stock and fire-roasted tomatoes and bring up to a medium boil.
5. Optional step: With a slotted spoon, remove some of the vegetable solids to a blender and puree.  Add pureed veggies back into pot.
6. Add chicken, cilantro, and lime juice.  I usually turn off the heat at this point but you may want to add salt, pepper or hot sauce depending on your personal taste.
7. Serve with fresh cilantro and chopped avocado.

*Super awesome side-note!  I found the most ingenious way of shredding chicken recently and I will never go back to the 'two forks' method.  All you need is a large food processor with a slicing disk attachment.  Place a whole cooked chicken breast in the chute and pulse until the chicken is shredded.  You don't need to use the plunger since gravity does all the work for you.  Plus, if you do use the plunger, you're more likely to end up with chicken slices instead of shreds.

I LOVE this recipe.  And I was so surprised how much the chopped avocado added to the final dish as a meal.  Another practically foolproof recipe.  I even forgot to add the jalapenos one time and the dish still turned out delicious.  Happy nomming!

PryMel's Guide to Eating Like a Caveman

The following advice is based on my own personal experience eating Paleo, following the Primal Blueprint, and observing/taking part in the online community.  I am not a doctor, nutritionist, or anything of the sort.  I am simply a fascinated participant constantly thirsty for more knowledge about food sources, dietary habits, and lifestyle choices.

How do I start?
There are two routes you can take to self-experiment with Paleo (actually, there are tons - plenty of people who follow these dietary principles add or subtract foods based on their own bodies' reactions).

1. Eliminate "poisonous" foods a few at a time, over 3-6 months.  This is a way to avoid the shock to the system a drastic change in diet can cause.  A 3-month plan that I recently wrote up for my stepmom* went something like this:

Month 1: no wheat or wheat-containing foods (bread, pasta, baked goods*, tortillas, basically anything fried, pizza, etc.); no refined sugar (no candy bars, ice cream, pudding, you get the idea)
*gluten-free versions are acceptable during this month only
Month 2: (in addition to foods in month 1) no grains (corn, rice, quinoa, oats, etc.); no dairy (milk or cheese); no processed foods (products containing additives, preservatives, artificial sweeteners, etc.)
Month 3: (in addition to foods in month 1 and 2) no legumes (soy, peanuts, chickpeas, etc.); no white-fleshed potatoes; no factory-raised meat (free-range/grass-fed/pasture-raised only); no pesticides or unsustainable produce (organic and local produce only)

*funnily enough, my stepmom got so amped after her first couple of days on the diet, she decided to jump straight to Month 3!  She's been going strong for 4 months and she's even baking (something I've never seen her do before).  So proud of her!

2. Go "cold turkey" and enjoy the challenge of living for one month without sugar, grains, dairy, legumes or processed foods. 
Although if you want to see/feel some real results, you should commit to at least 3 months.

How do I make the transition as easy as possible?
1. Get comfortable in your kitchen.  You are going to be spending a lot of time here.
     -  Re-organize your pantry.  Put all of your cooking oils, nuts, seeds, shredded coconut and spices front and center and hide away all of the non-approved ingredients/foods (or better yet, throw them out/give them away).  The important thing here is to get the temptation out of the kitchen/house.
     -  Stock up on some helpful cooking tools.  You don't have to break the bank with Cuisinart swag.
          ~ borrow a neighbor's mandoline slicer
          ~ pick up some large, durable pots and pans (preferrably NOT non-stick) at your local thrift store/garage sale
          ~ buy a cheap food processor at Target
However, if you want to make a SERIOUS CHANGE and commit to this way of eating for more than just a little while (like I did), I would definitely suggest investing in the following:
          ~ 12-cup food processor (with grating attachment)
          ~ large cast-iron dutch oven (I bought mine at a local flea market for $30)
          ~ slow-cooker/crockpot (at least 6 quarts)
     - Don't be afraid of foods you've never heard of.  Although this diet may seem to only take away foods, in actuality it opens up a whole new array of whole food ingredients to choose from.  A list of some of the foods I had never tried before going Primal: turnips, parsnips, rutabagas, okra, kale, pluots, rabbit, bison, tuna steak, shrimp, crawfish, crab legs, catfish, chicken liver,  chicken heart, beef tongue, beef heart, bone marrow, pig's ear.  And all of it was delicious!  (Except for the beef tongue). 

2. Do your research!  This is not merely an extracurricular activity or hobby, it's a way of life and takes some serious self-education to implement effectively.
     - Go online and look up the menus to restaurants in your area (or areas you frequent) and find entrees that fit within your new way of eating (or can be made as such).
     - Discover your local farmer's market or sign up for your neighborhood CSA.  Seek out local butchers (or better yet, hunters) that offer game meat and offal.
    - If you're the websurfing type, regularly visit or subscribe to websites like:
          ~ marksdailyapple.com (for motivation, scientific studies, testimonials, recipes and more)
          ~ robbwolf.com
          ~ nerdfitness.com (for motivation, workout tips, testimonials)
          ~ reddit.com/r/paleo (if you're curious about how real people deal with this lifestyle change*)
*beware of the hardcore commenters that frequent this thread; don't let their stuck-upedness discourage you
    - If you're the reading type, check out
          ~ The Primal Blueprint by Mark Sisson
          ~ It Starts with Food by Melissa and Dallas Hartwig

3. Share your new nutrition goals with those around you.  Tell your co-workers, family and friends about your new way of eating.  This will give you a built-in support group to share in your successes and struggles.  This will also keep temptation away at work and in your social life.  If your friends and co-workers know about your new dietary restrictions, they are less likely to suggest pizza for lunch or offer leftover cookies from their kid's birthday party.

4. Don't try to be perfect, just try to improve.  Everyone strives to be healthy but each individual's experience is different.  Some people lose weight quickly, some don't.  Some people find it easy to say no to temptation, some struggle.  Your journey is your own and no one else's and comparisons will not help you achieve your goal any faster.

Exercise is important!
While your diet will be responsible for about 80% of the weight you lose, that last 20% depends on exercise.  And no, I'm not talking about hours spent in the gym, running on a treadmill.  I'm talking about upping your daily activity level with just a little self-awareness.

1. Walk.  A lot.  Make it a point to walk whenever possible.  Walk to the bank instead of driving the half-mile.  Go for a walk after dinner with the family to help digest and spend some quality time connecting with your loved ones (instead of staring at the television in silence).

2. Do bodyweight exercises in your living room, in your backyard, at a nearby park or (if you need to justify the expense) at the gym.  You don't need any fancy weightlifting machines and STAY AWAY from the treadmill/elliptical/stationary bike.

3. Your workouts should not last longer than one hour.  You don't need to spend 2-plus hours sweating out every calorie you ingested that day.  Short, high-intensity workouts with complex exercises that mimic your body's natural movements are far more effective than several hours of low-intensity exercises that focus on isolated muscle groups.

4. Play!  Remember what that is?  Just because you work instead of going to school, doesn't mean you don't deserve some play time.  Play pickup soccer.  Go on a hike.  Ride your bicycle into downtown for the day.  Take dancing lessons.  Be active and have fun!

How to KEEP GOING when the going gets tough.
The only component of this "diet" that is ANYTHING like conventional diets is the importance of willpower.  You must be honest with yourself about the role food plays in your activity level, social scene, and overall happiness.  If cutting out your favorite food-like substance (Doritos, McDonald's french fries, Papa John's, Marie Callendar's, Ben & Jerry's) brings on legitimate feelings of depression, then you have a much bigger problem to address than simply being overweight.  Take control of your nutrition and your life!  Here's some common complaints from newbies (including yours truly about a year ago):

1. "I don't have enough TIME to cook at home."
YES you do.  It's all about priorities.  Turn off the TV, don't join the girls for drinks for the second time this week, maybe skip game night just this once, put down the laptop and cook yourself (and your family) something amazing!  If your schedule isn't overflowing with entertaining activities but you still can't find time to cook every night - YOU DON'T HAVE TO.  Casseroles, soups, stews, whole roasted chicken - these are things that can last for several meals a week.  Plus there's always the slow-cooker.  I find weekly meal-planning  (see below) to be a very effective way to stay on track and avoid temptation.

2."But I thought saturated fat (like bacon) was bad for your heart"
It is becoming more widely accepted in the scientific (if not the agri-business) community that saturated fat is not nearly as influential to one's risk of heart disease as other factors.  There are also some recent studies that are finding simple carbohydrates (like bread and refined sugar) to be a risk factor for heart disease.  Bottom line: cholesterol is not the enemy.  A high fat PLUS high carb diet equals high risk.  A high fat plus low-carb/non-processed diet does NOT equal high risk.

3. "I'm tired of salad/chicken/tuna.  This diet offers me no variety in meals."
Bullpucky.  You have to be willing to expand your palette beyond what you grew up eating.  Peruse the produce aisle (or better yet, the stands at your local farmer's market) and find a new vegetable/protein source that you've never tried.  Type "Paleo [unknown vegetable/protein]" into Google and you'll find tons of recipes to inspire you. Also, embrace the spice rack.  It is your arsenal against bland food.

4. "I can't afford to eat organic vegetables and meat all the time."
You don't have to.  There's always ways to improve your diet but if your budget doesn't allow for the cleanest ingredients, don't sweat it.  You'll still be doing your body a huge favor by simply cutting out grains and processed foods.  I do suggest that if you buy conventional produce, make sure to wash it in Veggie Wash before cooking or eating.

5. "There's too much food left over and I can't finish it all in a week before it goes bad."
Stop buying so much produce.  You need to PLAN YOUR MEALS.  There are some gifted individuals out there who can simply look at a produce aisle, pick up random things and put together amazing dishes.  I am not one of these people.  I rely on meal-planning.  Also, if there's leftovers from a dish you made up to 7 days ago, FREEZE IT!  Frozen leftovers have been a lifesaver during those nights where I'm just too busy/exhausted to cook.  I also freeze leftover ingredients to avoid waste.  Several recipes I make include 1 cup of red wine and since I don't drink wine, I freeze the rest of a bottle using ice cube trays.  Once the wine is adequately frozen, dump the cubes in a freezer-safe Ziploc and store until you need more red wine (1 cube = 1 oz.).  I use this same process for beef and chicken broth.

Anything else?
1. How I plan my meals:
      - Look up what's in season in your area that month (produce in season is usually more plentiful, cheaper, and more likely to be locally-sourced)
     - Find recipes (either from cookbooks, your collection of online recipes or straight-up Google search) that feature the in-season produce.
     - Plan to devote two weeknights to cooking or one full day on the weekend.  If I'm planning weeknight meals, I usually make sure I have leftovers or takeout* available to eat while cooking, so I'm not starving by the time the meal is done.  I get off work at 6 (or later) and sometimes the meal I'm cooking isn't done until 10 or 11 at night so having leftovers/takeout is essential to avoid eating dinner right before going to sleep.  If I'm devoting a whole day of my weekend to cooking, I usually do more involved, slow-cooked recipes (like chili, gumbo or pot roast).  I will also make anywhere from 3-4 dishes so that I won't have to cook during the week.
*My go-to pre-made Paleo-approved meals include: a steak salad from one of my favorite local restaurants or the hot food bar at Whole Foods.
     - Write up your grocery list.  If you shop at farmer's markets, realize that you will most likely need to make a trip to a brick and mortar store as well for staples like spices, oils and vinegars, canned goods, etc.

2. Some great recipe websites:
     - paleomg.com
     - civilizedcavemancooking.com
     - paleodietlifestyle.com
     - chowstalker.com
     - fastpaleo.com
     - paleoplan.com
     - nomnompaleo.com
     - everydaypaleo.com
     - dessertstalker.com

3. How to clean cast iron*:
Step 1: Wash the dirty cast iron in the sink with water and a scrub brush - NO SOAP
Step 2: Put the cast iron on the stove over low heat until dry
Step 3: If there are bits stuck to the bottom, add a generous sprinkling of salt to your cast iron and scrub (I use a paper towel).  Clean out salt when it turns brown and repeat process until salt no longer turns brown.  You may not get every bit off but it will certainly help.  And the remaining bits shouldn't affect cooking with it in the future.
Step 4: Dip a paper towel in cooking fat (lard or oil) and grease the entire cooking surface of your cast iron.  If you are trying to "season" your cast iron, cook the greased dish in your oven on very low for 30 minutes, then re-apply oil and repeat as many times as you like.
*if you leave your cast iron dirty overnight, simply re-heat the dish to liquefy the fat and proceed with steps 1-4.


4. Nerdgasm (revelations I've had since going Primal)
     - Vegetables taste GOOD!  Everything tastes good.  I appreciate the flavor and texture of a meal so much more now than I ever did before changing my diet.
     - Physical activity (especially when coupled with sunshine) is fun!  It's gotten to a point where I get antsy if a week goes by without doing something active outdoors.
     - Researching and seeking out quality ingredients, as well as cooking a delicious meal with said ingredients, really does encourage you to enjoy the act of eating.  I appreciate every bite instead of absent-mindedly filling my gut as quickly as possible.
     - As often as I think about the sugar-laden baked goods of my pre-Paleo days, every time I indulge in one, it never lives up to the taste I remember in my mind.  I end up feeling disappointed and can rarely finish a whole pastry because it's just too sweet.