FOOD is Fuel

Food and Exercise are inseparable if you want to look and feel better.

The first two sentences of World-Class Fitness in 100 Words by CrossFit Founder and CEO, Greg Glassman, go a very long ways in regard to nutrition: "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."

 

We realize, however that implementation is not always that simple. Life happens. We're here to help you spend more time enjoying your meals and less time worrying about what to eat. The recipes added every week to the growing list below are designed to help fuel your workouts so you feel your best in and out of the gym.* Nutrition guides are also available upon request at the gym.

 

*Do you have a healthy, happy go-to recipe that's a staple in your clean eating? Send your recipes with original sources to jen@crossfithp.com.

The Quick and Dirty on the Science Behind the Food

5 Minute Paleo Banana Bread

Oh...em...GEE! This is the best thing since....well....itself *bread ;)*

Coach Leigh loves making this for toast in the morning or an early evening treat paired with some Bullet Proof Coffee. Whatever it is, we know you won't be dissapointed and absolutely hooked.

Ingredients:

  • 1 cup almond flour- Buy Here blanched

  • 2 medium bananas

  • 3 whole eggs

  • 1 tablespoon coconut oil

  • 1 teaspoon baking powder

  • 1 teaspoon vanilla extract

  • 1/4 teaspoon sea salt

  • 1/8 teaspoon stevia liquid

  • Directions:

  • Preheat the oven to 375 degrees and line a small baking pan (3 1/2" by 5") with parchment paper.

  • Combine all of the ingredients in a high powered blender or food processor (this combines all of the ingredients into the smoothest texture and makes a big difference in the consistency and texture, so it is highly suggested to use a blender or food processor in combining).

  • Once the batter is smooth, pour it into the loaf pan and cook on 375 degrees Fahrenheit for 1 hour until golden brown on top.

  • Twice Baked Sweet Potato Breakfast Egg in a Nest

    This recipe comes from Coach Leigh and is absolutely delicious!

     

    Ingredients

    Meat of your preference (Applegate sausage, pancetta, etc)

    Sweet Potatoes

    Eggs

    Salt & Pepper to taste

    Pinch of Rosemary

    Red Pepper to taste

     

    Directions

    Pre-heat oven to 400 degrees. Line baking sheet with parchment paper. Wash and keep skin on. Poke about 4 times with a fork evenly around the sweet potatoes.

     

    Bake for 45 minutes.

    As the sweet potatoes bake, brown meat. Drain and set aside. Reserve some of the grease (I know this sounds extremely unhealthy but it’s a far better alternative for adding unnecessary fats when you can just get them from the actual meat.)

    When the sweet potatoes are done, look for softness and a slight wrinkle in the skin, remove from oven and reduce heat to 375. Let cool for about 5-10 minutes to be able to handle.

    When cool enough to touch, slice the sweet potatoes in halves. Once this is done, use a spoon to scoop out the sweet potato goodness from the center (otherwise known as the flesh) and place it into a bowl. Set aside the sweet potato halves on same baking sheet.

     

    Once you’ve scooped out the desired amount, I suggest leaving about ½ inch on the skin for a good solid base to hold the egg, add in almond milk and little bit of grease left over. This will help…dare I say it…keep it moist. Mash the potatoes using a fork, hand mixer or potato masher. Once you are happy with the consistency, add meat to the potato. Ration out how much you want in each sweet potato “boat” using the spoon to make a “nest” in the center of each. After you have the potatoes “stuffed”, crack one egg in the center of the sweet potato nest. Sprinkle some sea salt/pepper/rosemary (whatever spice you love) – pop back into the oven until the desired amount of how much you like your egg to run. I love over easy so I only keep it in long enough for the egg whites to get firm.

    Take out and sprinkle with some red pepper flakes for a kick, sit back and ENJOY!

    Stuffed Banana Peppers

    This might seem like an odd item for breakfast, but athletes are always asking, "What's a quick breakfast I can incorporate into my routine first thing?" This may not be conventional, but if meal prepped in advance, these stuffed peppers would be a GREAT start to your morning! Just add a little avocado to balance it all out with some healthy fat!

     

    Ingredients

    1 lb grass-fed ground beef

    1/2 Vidalia onion, finely chopped

    3 cloves garlic, minced

    8 hot banana peppers, tops and seeds removed. Reserve 1 tbsp of seeds for seasoning

    Salt and pepper to taste

     

    Directions

    Rinse banana peppers, and removed ends to seed them. Save 1 tablespoon of the hot pepper seeds to season the ground beef.

     

    On medium heat, brown the ground beef, adding the garlic, onion, salt, pepper, and hot banana pepper seeds. Once the meat is cooked, allow to cool.

     

    Preheat grill (or broiler) to medium-medium-high heat. Carefully stuff the hot peppers with the ground beef. Grill (or broil) peppers 8–10 minutes, turning every 2–3 minutes.

    Spinach Breakfast Smoothie

    Brought to you from our very own athlete, Stephanie, this breakfast smoothie packs a punch with spinach and almond butter! (The "breakfast" part is optional - enjoy this recipe at any time of the day!)

     

    Ingredients

    1/4 avocado

    1 banana

    A handful of spinach

    A teaspoon or so of almond butter

    A scoop of your favorite vanilla protein powder

    About 1 c of unsweetened almond milk*

     

    Blend it all together and drink it up!!!

     

    *NOTES FROM STEPHANIE: "The avocado makes this smoothie VERY THICK and creamy. If you want a thinner consistency, go down to maybe 3/4 c unsweetened almond milk and 1/2 c cold water.  

    I think that this would be super tasty and taste EVEN MORE like a pumpkin muffin with only HALF a banana, 1/4 c pureed pumpkin, and a smattering of pumpkin pie spice mixed in... "

    Pumpkin Custard

    Athlete Stephanie K found this deliciousness on Louisiana Bride Blog and put her own unique spin on it. (For original recipe see link below).

     

    Ingredients

    13.5 oz can of full fat coconut milk

    1/2 cup chopped pecans (or more -- Stephanie uses more like 3/4 c chopped pecans)

    2 very ripe bananas

    3 tbsp almond butter

    4 eggs

    Pumpkin Pie Spice to taste

    15 oz can pumpkin puree

     

    (Feel free to add a tsp of vanilla extract if you want. Also feel free to add about 1/2 c-2/4 c of Enjoy Life or other dairy-free chocolate chips if you're making this for dessert!)

     

    Directions

    Preheat oven to 350 degrees.

     

    In a 13x9 baking dish - place all ingredients except the nuts. Using an immersion blender blend the mixture until combined well. If you don't have an immersion blender you can put the ingredients in a large bowl and use a hand mixer, stand mixer, or ever a blender.

     

    (Using chocolate chips? Add them here and stir through once or twice...) Once combined, sprinkle the top with nuts and place in the oven for 30 minutes. It can be served warm, but it's a nicer consistency when served chilled.

     

    Will last in your fridge for up to 1 week. 

    Date Sweetened Chocolate Raspberry Cookies

    This recipe from Little Market Kitchen is a yummy treat for you and your loved one to share! You'll even have extra to spread the love - it makes approximately 2 dozen sandwich cookies. Steer clear of the heart-shaped box purchased last second from your local grocer and surprise your sweety with something original and homemade.

     

    Cookies - Ingredients

    1 1/2 C dates (about 6 oz)

    3/4 Almond Flour plus extra for rolling out (directions for homemade almond flour below)

    1/3 C cocoa powder

    3 tbsp coconut milk (or almond, or cow milk)

    2.5 tbsp soft coconut butter (or regular butter, or almond butter)

    1 tsp vanilla

    1/2 tsp salt

    1/2 tsp baking powder

     

    Jam - Ingredients

    3 C raspberries

    2/3 C honey or maple

    Juice of 1/2 a lemon

     

    Jam Filling - Directions

    (Feel free to replace this jam with any type you prefer, homemade or store bought, though other jams may not firm up as well in the cookie.)

     

    Place raspberries in a medium saucepan and crush them a bit with a fork or a wooden spoon. Turn stovetop heat to medium low. Stir often.

     

    Once the raspberries have broken down to a liquid-y mush, let them cook down for 7-10 minutes, then add the maple syrup. Stir well. Continue to cook over medium low heat, stirring every few minutes, for 35-45 minutes, or until jam thickens. Since this jam is for filling cookies, it needs to be a bit thicker then usual.

     

    Take off heat when you can run a wooden spoon through it and the jam takes a second or two to fill in the trail the spoon leaves behind. It'll be noticeably thick and it will thicken a bit more in the fridge. Once thickened to your liking, add the lemon juice and stir well. Let the jam cool a bit, then fill a jar and put it in a cool place. This should produce about 1 1/2 Cups of jam, and the cookies need about 1 Cup.

     

    Cookies - Directions

    Whisk together almond flour, salt, baking powder, and cocoa powder in a medium bowl. Set aside. Place dates in the bowl of a food processor, and add coconut butter, coconut milk, and vanilla - blend until a fairly smooth paste forms, 3-4 minutes. 

     

    Slowly add the dry ingredients to the wet in the food processor, pulsing the food processor a few times between each addition. Once all dry ingredients have been added and just barely mixed in, remove dough from the food processor and place in bowl.

     

    Knead the dough a bit, and if it's too sticky add more almond flour, if it's too dry, add a bit more milk. Once you get a dough you can work with without it getting stuck all over your fingers, divide it into four equal balls and pop them in the fridge for about ten minutes.

     

    Preheat oven to 300 degrees fahrenheit while dough chills.

     

    Remove one dough ball from the fridge, and lightly dust your countertop with almond flour. Using hands (it'll stick to a roller), press dough out into a thin sheet, about 1/4 inch thick, taking care to turn it over and flour the surface often to prevent sticking. Using a cookie cutter, cut your desired shapes out of the dough and place on either a greased cookie sheet, or one covered in parchment paper. Continue with other dough balls. Cookies can be pretty close together on the cookie sheet, 1/3 inch apart should be fine. They won't puff or spread much.

     

    Bake 15 minutes. After cookies have cooled, spread half of them with jam and top with a second cookie.

    Easy Paleo Buffalo Chicken

    Ingredients

    Buffalo Sauce

    1 cup of paleo-approved mayonnaise - or go with your favorite

    2 tsp of dried parsley

    1 tsp dried dill

    1/2 tsp garlic powder

    Salt and pepper to taste

    1/4 cup Frank's Hot Sauce (original)

     

    Chicken

    3 cups of shredded cooked chicken (pre-cooked rotisserie chicken or slow cook your own)

     

    Veggies

    3/4 cup shredded carrots

    3/4 cup chopped celery

    3 green onions, chopped

     

    Directions

    In a medium bowl, add the shredded chicken and chopped vegetables

     

    Next add in the buffalo sauce, about 1/2 cup at a time and mix it around until you get the consistency you want

     

    Serve spooned on a pitted avocado half, scooped on top of a bed of lettuce, or wrapped in a lettuce leaf!

    Cauliflower Black Bean Hummus

    This recipe comes from the Zonediet.com snack archive!

     

    Ingredients

    15 oz black beans (rinsed/drained)

    3 tbsps tahini

    2 cloves garlic

    1/4 cup salsa

    2 cups cooked cauliflower ((leftover))

    1 tsp hot sauce (to taste)

    1 tsp cumin

    1 tsp extra virgin olive oil

     

    Directions

    Puree first 4 ingredients in food processor and blend till smooth.

     

    Add half the cauliflower and blend. Add more cauliflower until desired consistency is acheived.

     

    Blend in hot sauce and cumin. Stir in the extra virgin olive oil.

     

    Serve over vegetables, salad or with a quick Zoned snack!

    Coconut Curry Tuna Salad

    Tuna Salad for Breakfast - WHY NOT?! This recipes comes from CFHP athlete, Mercedes, and boy are we glad she shared it with us! Her words, "Super protein, very cheap and satisfying." We'll take it!

     

    Ingredients
    1 can drained tuna
    2 hard boiled eggs, still warm, freshly peeled
    1/2 cup coconut cream* or mayonnaise or mashed avocado
    1/4 cup shredded, unsweetened coconut
    1 T Curry powder

    (*Coconut cream is the top layer of canned full-fat coconut milk. Do not get the "reduced fat" version. Make sure the can hasn't been shaken within a few days before opening it.  Scrape off the solid cream and use as mayo substitute. Save the clear syrup under the cream for marinades, drinks, whatever.)

     

    Directions
    Mix the curry powder and coconut cream together with a pinch of salt.

     

    Blend the eggs in with a fork, following with the tuna, then the shredded coconut.

     

    This is the base to which you can successfully add any number of chopped vegetables, fresh or dried fruits, nuts, and fresh herbs. Merecedes' suggestions include the following:
    --mixed with diced celery, served with golden raisins, cilantro, and slivered toasted almonds
    --over cabbage slaw, with chopped dried apricot, mint, scallions, snow peas and red bell pepper strips
    --serve as a dip for butternut squash and jicama sticks, cucumber rounds, radishes and cherry tomatoes
    --pictured over baby romaine with sliced pink apple and broccoli sprouts

    Chocolate Protein Almond Butter Oats

    Ingredients*

    2 cups gluten free rolled oats

    1/4 cup cacao nibs

    2 tbs cacao powder

    1/2 cup almond butter

    1/3 cup maple syrup

    1/2 cup chia seeds

    4 cup Silk Original Soymilk

    1/4 cup chocolate protein powder, optional

     

     

    *Coach Caleigh's Adjustments:

    2 Cups Cooked Steal Oats

    1/4 Cup Enjoy Life Chocolate Chips

    2 Tbs Unsweetened Cocoa Powder

    1/2 Cup Almond Butter

    1/2 Cup Chia Seeds

    1/4 Cup Coconut Milk

    1/4 Cup SFH Pure Chocolate Protein Powder

     

    Directions

    In a large mixing bowl add all the ingredients and mix until combined.

     

    Place mixture covered in the refrigerator overnight. Serve as desired.

    Roasted Butternut Squash with Local Sausage

    Ingredients

    1 small butternut squash

    1 medium sweet onion

    6-10 links of sausage (pork or chicken, ideally from local sources)

    1/4 cup coconut milk

    1/2 tablespoon of cinnamon

    Tony Chachere’s seasoning to taste

     

    Directions

    Pre-heat oven to 400 degrees.

     

    Split squash in half lengthwise, remove the seeds, and place upside down on roasting pan. Cook until soft (about 30-45 minutes).

     

    Cut sausage into cubes or slices. Slice/dice onion. Brown sausage and onions in a pot.

     

    Scoop squash out of shell once cooked and stir into the pot with the sausage. Add seasoning and coconut milk while continuing to stir.

     

    Serve hot, or refrigerate and re-heat the next day.

    Protein Bar Snack Bars

    Theresa B. found this awesome snack bar recipe on Instagram recently. A snack bar with some hearty oatmeal carbs (great for post-workout carb consumption if performance is your goal) that packs a protein punch.

     

    photo credit: Julie Foucher on Instagram @juliefoucher

     

    Ingredients

    4.5 cups of uncooked oatmeal

    1.3 cups natural peanut butter or almond butter

    1 cup of coconut cream

    4 scoops or about 150g of PurePharma PR3 or protein powder of your choice

     

    Directions

    Mix all ingredients well. Place mixture in baking pan and freeze for at least 2 hours. Slice into bars and enjoy on the go.

    Protein Fudgsicles

    Summer is almost over and we couldn't resist! These suckers have 9 grams of protein each (when used with 2 scoops of SFH Natural Protein Powder). We bet you can't say that about other fudgsicles...

     

     

    Ingredients

    (Makes 6 fudgsicles)

    1 can full-fat coconut milk

    1/3 cup dark chocolate or Enjoy Life's chocolate chips

    2 scoops SFH natural protein powder (or protein powder of your choice)

    1 tsp vanilla

    1 tbsp maple syrup

     

    Directions

    Heat coconut milk and chocolate, mixing well to combine.

     

    Transfer chocolate coconut milk mixture to a blender. Add in protein powder, vanilla, and maple. Blend until smooth. Taste and adjust sweetener as desired.

     

    Pour into popsicle molds and let freeze over night. Add raspberries or blueberries before freezing for a berry delicious twist!

    Zucchini Pizza Bites

    Who needs bagels when you can have zucchini?! CFHP athlete, Rudy, shared this awesome snack from The Iron You.

     

    Ingredients
    Serves 4 (about 60 bites)
    2 large zucchini, sliced into ¼-inch thick rounds
    ⅓ cup tomato sauce
    ⅓ cup shredded mozzarella
    2 tablespoons olive oil
    Fine grain sea salt
    Ground pepper
    Fresh basil

     

    Directions

    Preheat oven to 380°F. Line a baking sheet with parchment paper.


    Lightly coat with olive oil both sides of zucchini slices and arrange on prepared baking sheet. Season with salt and pepper and bake in the oven for 2 minutes. Flip zucchini slices and bake in the oven for additional 2 minutes.


    Remove from oven and top with ½ teaspoon of tomato sauce and a pinch of shredded mozzarella. Turn on the broiler and bake for an additional minute, until mozzarella is melted but not burned.


    Top with fresh basil or any other topping of your liking before serving.

    Whole30 Sweet Potato Chicken Hash

    Some of you guys gaffaw when we let you know it's okay to eat lunch and dinner for breakfast. This is a great example of a non-traditional breakfast. Whole30 approved, it comes from the Whole30 Instagram! Go check them out: @whole30recipes

     

    Ingredients

    2 boneless, skinless chicken thighs (or breast) cut into chunks (about 1 1/2 cups) OR 1 cup of cooked chicken
    1 medium sweet potato, peeled and diced (about 2 cups)
    1/2 cup red onion, chopped
    ½ teaspoon paprika
    ¼ teaspoon cayenne pepper
    ½ teaspoon garlic powder
    1 teaspoon dried thyme
    pinch of sea salt
    1-2 tablespoons olive oil
    handful of cilantro, chopped
    ½ avocado, sliced or diced

     

    Directions
    In a small dish, combine the paprika, cayenne, garlic and thyme. Set aside.


    In a skillet heat about 2 teaspoons of olive oil over medium high. Toss the chicken with a pinch of salt and half of the spice mix to coat. Add to the heated pan and cook until chicken is browned and cooked through.

     

    Remove the chicken from the pan and set aside.


    Add about 1 tablespoon more of olive oil, add the sweet potato, onion, remaining spice mix and a pinch of salt. Cook until sweet potatoes and onions are browned and potatoes are tender.

     

    Add the chicken back to the pan and toss to combine. Top with cilantro and avocado. A fried egg on top wouldn’t hurt either!

    Avo-Chocolate Pudding

    Coming to you from Jazz, this is definitely more of a snack than breakfast. But we won't judge you...

     

    Ingredients

    2 ripe avocados

    1 whole banana

    4 tsp. of unsweetened cocoa powder

    1 tbs of Honey (add more for desired sweetness)

     

    Directions

    Place all ingredients in a food processor. Blend until smooth and creamy. Enjoy.

     

    *It is recommended that pudding is consumed within 48 hours.

    Protein Paleo Pancakes

    Such a yummy, quick snack/breakfast that hits the spot if you're craving something sweet during that clean eating lifestyle!

     

    Ingredients

    2 bananas

    2 eggs

    1 Heaping scoop of almond butter (ideally Kettlebell brand - no added sugars)

    1-2 tsp of cinnamon (optional)

    1 scoop of your favorite protein powder (optional - shown here with chocolate protein powder)

    1 TBSP of coconut oil for skillet

     

    Directions

    In a mixing bowl, combine all ingredients, except the cocount oil. Mash with fork, whisk or potato mashing utensil as bananas will be a little chunky.

     

    Heat 1 tsp of coconut oil in skillet per pancake over medium heat. Scoop 1/4 cup of mixture into pan. Cook until air bubbles stop rising to surface or pancake is flippable, approximately 2-3 minutes. Cook for an additional 1 minute.

     

    If it's not quite up to your sweet tooth's standard, these are great served with raw organic honey!

    Easy Three AKA "Big Boss Bowl"

    This one comes from Coach Sean. A super quick snack that packs a hefty protein and fat punch.

     

    Ingredients

    Cubed, cooked chicken breast

    Cubed Avocado

    Chopped, cooked bacon*

     

    Directions

    Combine ingredients. It's that simple.

     

    Too simple for ya? Add a dash of olive oil and some halved baby tomatoes.


    *The more commercial the bacon, the more likely there are extra added ingredients. Look for bacon with the shortest, most natural list of ingredients. Applegate Naturals Uncured Sunday Bacon is a nice option - http://www.applegate.com/products/natural-sunday-bacon/Be wary of Turkey Bacon as it's often more processed than the pork version. Everything in moderation; bacon tends to be high in salt and fats. 

    Fried Eggs and Veggies

    Having a hard time getting vegetables in first thing in the morning? Having a hard time fitting time in for breakfast at all? It's no secret that breakfast is the most important meal of the day. Getting some vegetables in your stomach early will increase energy and keep you satiated longer. This quick fix only takes 5 1/2 minutes.

     

    Ingredients

    Frozen vegetable steam pouch (shown is California Blend - cauliflower, broccoli and carrots)

    2 eggs

    1 TBsp coconut oil

     

    Directions

    Put the vegetable steam pouch in the microwave and cook for approximately 5 1/2 minutes or according to package directions. (Be sure to place the steam pouch with the vents face up!)

     

    Heat coconut oil in skillet on medium heat. Crack eggs into skillet and let cook for 2 to 2 1/2 minutes each side. 

     

    Serve eggs on top of vegetables. Add pepper to taste or serve with avocado slices.

    Not Your Typical Sausage Egg "McMuffin"

    For the times when you want to be bad but not bad-bad. Just good-bad...

     

    Read more helpful tips below on the nomnompaleo blog.

     

    Ingredients

    2 tablespoons ghee or butter, divided (plus more for greasing the biscuit cutters)

    ¼ pound bulk raw pork breakfast sausage

    2 large eggs

    Kosher salt

    Freshly ground black pepper

    ¼ cup water

    1 heaping tablespoon guacamole

     

    Directions

    Grab two stainless steel 3½-inch biscuit cutters, and grease the insides well with melted ghee. Place one cutter on a plate and fill it with the sausage meat. Gently press the meat down to uniformly shape a sausage patty.

     

    Heat a skillet over medium heat and add a tablespoon of ghee. When the fat is shimmering, add the patty to the pan. If you really want the patty to keep its perfectly round shape, you can keep the mold on until the cooked patty shrinks away from the sides.

     

    Fry the sausage about 2 to 3 minutes on each side or until fully cooked.

     

    Egg "Patties"

    Heat a skillet over medium-high heat with the remaining tablespoon of ghee. When the ghee’s shimmering, place the two greased biscuit cutters in the pan and pour an egg into each mold. Season the eggs with salt and pepper to taste.

     

    Add ¼ cup water to the skillet (outside of the egg molds), making sure not to splash the eggs. Turn down the heat to low and cover the pan. Cook the eggs, covered, for about 3 minutes or until cooked through.

     

    Assemble the faux-“McMuffin” by sandwiching the sausage patty in between the two egg rounds.

     

    Enjoy with a dollop of guacamole!

    Stuffed Zucchini

    One of our athletes, Cathy R, found this gem on Pinterest. It. Is. Delicious.

     

    Ingredients

    3 large zucchini

    ½ lb ground beef

    ¼ cup chorizo sausage, chopped

    pinch of cumin

    salt and pepper to taste

    ¼ cup spaghetti sauce

     

    Optional Toppings

    ½ cup cheddar cheese, shredded

    ¼ cup feta cheese, chopped

    2 small tomatoes, chopped

     

    Preheat oven to 375 F degrees. In a skillet, add the ground beef and cook until it's no longer pink. Add the cumin, salt and pepper to it and stir well. Add the chorizo sausage and spaghetti sauce and cook for another 5 minutes, over medium heat.

     

    Wash and cut the zucchini lengthwise. Using a spoon, scoop out the flesh. Fill each zucchini half with some of the meat mixture. (Top with shredded cheddar cheese, feta and tomatoes is optional.)

     

    Bake for 15 minutes.

     

    A suggested vegetarian option would be to fill the Zucchini with the Zucchini scrapings and chopped mushrooms with sauce. Sounds yum to us!

    Bacon Wrapped Sausage Dates

    This recipe is right out of Sarah Fragoso's book, Everyday Paleo. Meant as yummy snack, please consume in moderation due to the high fat meat content. 

     

    Ingredients

    Pitted Dates

    Mild Italian Sausage

    1 Package of Raw Bacon Strips*

     

    Preheat oven to 375 F. Cut the bacon strips in half width-wise. Using a paring knife, cut a slit in the dates lengthwise where the seed has been pitted. Use approximately 2 tablespoons of sausage per date, forming the meat into a ball. Wrap the date as much around the sausage as it will go. Secure the sausage and date together by wrapping half a slice of bacon around the sides. Bake in a glass baking dish for 35-40 minutes. Enjoy once cooled and save the rest for leftover snacks!

     

    *The more commercial the bacon, the more likely there are extra added ingredients. Look for bacon with the shortest, most natural list of ingredients. Applegate Naturals Uncured Sunday Bacon is a nice option - http://www.applegate.com/products/natural-sunday-bacon/Be wary of Turkey Bacon as it's often more processed than the pork version. Everything in moderation; bacon tends to be high in salt and fats. 

    Bacon & Eggs Salad

    From one of our athletes, Kelly H, this breakfast is simple, easy, balanced and DELICIOUS!

    Ingredients

    Spring Mix Lettuce

    2-3 slices of cooked Bacon*

    1 whole Avocado cut into cubes

    2 eggs

     

    Poach, fry or hard boil the two eggs depending on how you like them. Wash and gather the Spring Mix Lettuce and sprinkle the avocado cubes on top. Spread the eggs over the lettuce and finish it off with the bacon slices cut into bite-sized pieces.

     

    *The more commercial the bacon, the more likely there are extra added ingredients. Look for bacon with the shortest, most natural list of ingredients. Applegate Naturals Uncured Sunday Bacon is a nice option - http://www.applegate.com/products/natural-sunday-bacon/Be wary of Turkey Bacon as it's often more processed than the pork version. Everything in moderation; bacon tends to be high in salt and fats. 

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    Fire Roasted Bacon Meatloaf

    Coach Heidi will swear by this recipe! Not only is it yummy in yo' tummy - it is sugar free, grain free and in her words "PLUS BACON!".

    Ingredients

  • 1 lb grass-fed ground beef

  • 1 lb bacon, minced

  • 14 ounce can of fire-roasted tomatoes

  • 1 red onion, minced

  • 1 bell pepper, minced

  • 3 cloves garlic, minced

  • 2 eggs

  • 1 cup almond flour

  • 2 tbsp oregano

  • 1/2 tbsp sea salt

  • Pepper to taste

  • Instructions

  • Preheat oven to 400 Degrees Fahrenheit

  • If you have a meat grinder, use it to grind your bacon and beef together, if not mince your bacon as fine as possible and combine in a mixing bowl with your beef

  • Add all remaining ingredients to the bowl, and using your hands mix well to ensure an even distribution of ingredients

  • You can now form it into a loaf and put it in a pyrex dish, put it in a loaf pan, or form into meatballs and put in the pan

  • Bake for an hour or until the meat is cooked through, internal temperature needs to be at least 165 Degrees F because of the bacon

  • Remove from oven and let sit for 10-15 minutes before slicing and serving

  • Serve drizzled with some Beasty BBQ Sauce

  • Enjoy

  • Summer "Thyme" Kale Chips

    Coach Leigh knows it can get FLAMIN' hot in the South during the Summer heat waves. These Thyme Kale Chips are perfect to keep you satisfied as the sun is shining without having to feel the "heavy full" feeling!

    Ingredients

  • Four cups of Raw Kale

  • 1/2 tablespoon of coconut oil or eevo

  • 1 teaspoon of thyme

  • Paprika & Black Pepper to taste

  • Sea Salt​

  • Instructions

  • Preheat oven to 300° F.

  • Chop the stems off of all kale. We want the big pieces as the Kale tends to shrink

  • Wash Kale and pat dry COMPLETELY

  • Tear Kale leaves into bite size peices but keep in mind it does shrink so we don't want "nothingness" to come out of the oven - place in large bowl

  • Drizzle Coconut Oil

  • Massage spices evenly on every leaf of Kale

  • Place the kale leaves on a baking sheet, spread out evenly, no over-lapping.

  • Sprinkle Sea Salt to taste (Kale is naturally really salty so you can omit this step completely if you have hypertaste buds to salty foods!)

  • Bake for 10 minutes, then rotate the baking sheet and bake for another 5 minutes, or until the kale has reached a good level of crispiness.

  • Remove and let stand for a few minutes.

  • Pair with a glass of Iced Lemon Water and ENJOY!!! 

  • Cilantro Lime Cauliflower "Rice"

    Coach Leigh seriously knows how to make this healthy eating stuff FUN!!

    Check this healthy alternative to rice out!!

    Ingredients

  • 1 head of cauliflower

  • 1 lime

  • 2 cloves of garlic

  • 1 handful chopped cilantro

  •  

    Instructions

  • Remove the leaves from the cauliflower, and cut the head in half. Remove the cauliflower from the core so you only have the florets. Place half the cauliflower into the processor and process until only small pieces remain. Remove from the processor and place into a pan. Process the remaining cauliflower repeating the steps.

  • Mince the garlic and add to the cauliflower in the pan. Cook over medium heat for about 5 minutes, stirring constantly. When cauliflower is slightly toasted, and garlic cooked, remove from heat.

  • Toss with cilantro and juice from the whole lime

  • Chicken and Zucchini Poppers

    Ingredients

  • 1 lb. ground chicken breast

  • 2c grated zucchini (leave peel on)

  • 2-3 green onions, sliced

  • 3-4 Tbsp cilantro, minced

  • 1 clove garlic

  • 1 tsp salt

  • ½ tsp pepper

  • (optional: ¾ tsp cumin)

  • olive oil, for cooking (or coconut oil, avocado oil, or ghee)

  • Instructions

  • Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.

  • To cook on the stovetop:

  • Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

  • To bake:

  • Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.

  • Serve with guacamole, salsa, or your favorite dip.

  • Portobello Pizza

    Ingredients

    4 Roma tomatoes, seeded and diced

    4 large Portobello mushrooms, stems removed

    4 cloves garlic, minced

    Good quality natural salami or pepperoni slices (or try slow-cooked chicken)

    1 bell pepper, chopped

    1 onion, chopped

    4 to 5 fresh basil leaves, minced

    Coconut oil

    Juice from half a lemon

    Sea salt and freshly ground black pepper to taste

     

    Directions

    Preheat the oven to 400 F.

     

    In a skillet placed over a medium heat, warm up some coconut oil. Add the onion and cook until golden.

     

    Add the tomatoes, garlic, and bell pepper, and season to taste. Sauté the ingredients until the tomatoes are soft. Add the lemon juice and fresh basil. Give everything a good stir, and remove from the heat.

     

    Coat a baking sheet with melted coconut oil, and place the mushrooms on the sheet, bottom side up. Add a slice of salami and pepperoni on top, and top with the ingredients from the skillet.

     

    Place the mushrooms in the oven and bake for 12 minutes.

     

    Top with a fresh basil leave and serve.

    Taco Dip

    Ingredients

    1 1/4 pounds lean ground beef

    3 Tablespoons taco seasoning

    2 cups pico de gallo (or your favorite salsa)

    2 cups guacamole

    1 1/2 cups chopped iceberg lettuce

    1 cup sliced black olives

    Plantain or Sweet Potato Chips for serving

     

    Directions

    Heat a large frying pan over medium high heat. Once hot, toss in ground beef and taco seasoning.Break up meat with a spoon and cook until browned and cooked through.

     

    Drain meat well and transfer to a bowl.

     

    Set out cooked ground beef, pico, guacamole, chopped lettuce and sliced olives.

     

    Begin layering into a serving dish. Spread the ground beef on the bottom, next is the pico de gallo and then the guacamole. Sprinkle with chopped lettuce and sliced black olives.

     

    Serve with plantain or sweet potato chips for dipping.

    Slow Cooked Mexican Shredded Chicken

    Ingredients
    1.5-2 lbs boneless skinless chicken breast
    1 cup chicken broth
    1/3 cup salsa of choice
    1/2 tsp onion powder
    1/2 tsp garlic powder
    1/8 tsp chili powder (more if you like some heat)
    1/4 tsp paprika
    1 1/2 tsp cumin
    sea salt and pepper to taste

     

    Directions

    lace chicken in slow cooker. Add remaining ingredients and stir to combine. Cook on low for 6-8 hours. Shred chicken with forks about 1/2 hour before serving. Serve and enjoy!

    Stuffed Peppers

    Ingredients

    1 cup uncooked long grain white rice (perferably brown rice or quinoa)

    2 cups water

     

    Sauce

    1 onion, diced

    1 tablespoon olive oil

    2 cups marinara sauce

    1 cup beef broth

    1 tablespoon balsamic vinegar

    1/4 teaspoon crushed red pepper flakes

     

    Peppers

    1 pound lean ground beef

    1/4 pound hot Italian pork sausage, casing removed

    1 (10 ounce) can diced tomatoes

    1/4 cup chopped fresh Italian parsley

    4 cloves garlic, minced

    2 teaspoons salt

    1 teaspoon freshly ground black pepper

    1 pinch ground cayenne pepper

    4 large green bell peppers, halved lengthwise and seeded

     

    1 cup finely grated Parmigiano-Reggiano cheese, plus more for topping (or use goat cheese)

     

    Directions

    Preheat the oven to 375 degrees F.

     

    Bring rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Set the cooked rice aside.

     

    Cook onion and olive oil over medium heat until onion begins to soften, about 5 minutes. Transfer half of cooked onion to a large bowl and set aside.  Stir marinara sauce, beef broth, balsamic vinegar, and red pepper flakes into the skillet; cook and stir for 1 minute.  Pour sauce mixture into a 9x13-inch baking dish and set aside.

     

    Combine ground beef, Italian sausage, diced tomatoes, Italian parsley, garlic, salt, black pepper, and cayenne pepper into bowl with reserved onions; mix well. Stir in cooked rice and Parmigiano Reggiano. Stuff green bell peppers with beef and sausage mixture.

     

    Place stuffed green bell pepper halves in the baking dish over tomato sauce; sprinkle with remaining Parmigiano-Reggiano, cover baking dish with aluminum foil, and bake in the preheated oven for 45 minutes.

     

    Remove aluminum foil and bake until the meat is no longer pink, the green peppers are tender and the cheese is browned on top, an addition 20 to 25 minutes.

    Slow Cooked Chipotle Barbacoa Brisket

    Ingredients

    1 (2.5 to 4 pound) beef brisket

    1/2  to 1 cup of Chipotle Adobo Sauce or 3 chipotles from a can plus 3 tbsp of sauce*

    2 cups of beef stock

    1 small white onion, diced

    3 large cloves of garlic

    2 tsp of oregano

    1/2 tsp of ground cloves

    1 tbsp of apple cider vinegar

    2 bay leaves

     

    Directions

    With a food processor or blender, make a liquid puree with all of the ingredients except the beef or the bay leaves. Pour about a quarter of the liquid puree into the bottom of a slow cooker.

     

    Trim any excessive fat from the brisket and place it into the slow cooker fat cap side down. A lot of fat on the brisket is not necessary at all. Pour the rest of the liquid puree over the brisket ensuring that the top and sides get coated. Cook on low for 8 hours.

     

    Remove brisket to a large bowl or container and pull/shred with 2 forks. The brisket should pull easily and can be left in chunks or fully shredded.

     

    Add some of the cooking liquid from the crock pot to the pulled brisket. This will add some moisture and flavory goodness back to the meat. How much is personal preference.

     

    Enjoy in lettuce wrap tacos, with eggs, over salads, or just by pulling strips off!

    BBQ Pork Stuffed Sweet Potatoes

    These BBQ Pork Stuffed Sweet Potatoes from Primally Inspired are a great way to refuel post-workout or post Open WOD! The recipe makes 8 stuffed sweet potatoes skins.

     

    Ingredients

    2 – 3 lb pork roast or loin

    ½ cup chicken stock or water

    4 large sweet potatoes

    4 slices of bacon, cooked and crumbled

    ½ cup BBQ sauce + some more for topping

    1 red onion, sliced

    1 - 2 tablespoons fat of choice (like coconut oil or butter)

    salt and pepper, to taste

    Optional ingredients: ½ cup of your favorite cheese (raw milk sharp cheddar), extra BBQ sauce, guacamole, avocado slices, cilantro or parsley

     

    Directions

    Put pork in a slow cooker along with the ½ cup of chicken stock or water. Salt and pepper, to taste. Cook on low for 6-8 hours or high for 4 hours.

     

    When the pork is done cooking, shred it with 2 forks and then add in the ½ cup of BBQ sauce. Stir until combined.

     

    Preheat oven to 400.

     

    Bake sweet potatoes until soft, about 40 minutes (or longer depending on their size). Once they are cool enough to handle, cut them in half lengthwise and scoop the insides out in a bowl. Make sure to leave a small bit of sweet potato still in the skins. Salt and pepper the sweet potato mash and stir to combine. Set the mash aside.

     

    Take all the potato skins and place them on a greased cookie sheet, cut side down. Brush the skins with oil or butter and sprinkle some more salt and pepper on them. Bake for 13 – 15 minutes.

    When the skins are in the oven crisping up, caramelize the sliced onions by adding them to a skillet with 1 tablespoon fat of choice (butter or ghee) over medium low heat. Cook until caramelized, about 10-15 minutes. Set aside.

     

    Once the potato skins come out of the oven, flip them over and fill each skin with about 2 tablespoons of the sweet potato mash. (Save any extra sweet potato mash left overs for later.) Pile on the BBQ pork. Next, add ½ piece of bacon per skin. Next add caramelized onions and optional cheese.

     

    Pop them back in the oven for 5 minutes or until cheese melts. Once they come out of the oven, top with a dollop of extra BBQ sauce and then top with any extra toppings. Enjoy!

    Poppy Seed and Lemon Chicken Salad

    For all you Zoners, this recipe comes from Cherie Chan, 2011 CF Games competitor, CF Seminar Staff and Zone enthusiast. You can check her and her Zone recipes out on Instagram at @cherizle.

     

    Ingredients

    47 oz Chicken (measured raw) - cooked and cubed

    363 grams Celery - sliced

    932 grams red, seedless grapes cut in half

    6 TBS May (used Primal Kitchen Avocado)

    2 TBS Apple Cider Vinegar

    1/2 lemon - squeezed juice

    1.5 TBS Poppy Seeds

    Pepper and Salt to taste

     

    Directions

    Combine ingredients. Enjoy.

     

    For the Zone Challenge: Recipe makes 47 servings. Each serving is 1.5 blocks of Protein, 0.5 blocks of Carbs, and 1 block of Fat.

    Chicken, Artichoke and Green Bean Casserole (Or Broccoli!)

    Stay in the Zone during the challenge this month with this recipe from Zonediet.com.

     

    Ingredients

    1 14-oz can artichoke hearts canned - drained, and quartered

    salt and pepper to taste

    1 lb green beans - trimmed and cut into 2-inch lengths (Or 4 cups of Broccoli cooked)

    1 tbsp olive oil

    2 tbsps almond meal

    2 cloves garlic - minced

    1 1/2 cups 1% milk

    1 1/4 cups cooked chicken breast, chopped 

    1/3 cup rolled oats - old fashioned

    Cayenne pepper - to taste

    cooking spray - olive oil

    3/4 cup mandarin orange sections - in water

     

    Directions

    Drain the artichoke hearts in a colander, quarter the artichoke hearts and squeeze dry with paper towels; set aside.

     

    In a large pot of boiling salted water, cook green beans until tender, 4 to 6 minutes. Drain and set aside.

     

    Preheat oven to 425°F. In a large saucepan, heat olive oil over medium heat. Whisk in almond meal and garlic and cook, whisking, for 1 minute (do not let brown). Gradually whisk in milk; bring to a boil. Reduce to a simmer and cook until sauce has thickened, 2 to 3 minutes.

     

    Stir in green beans, chicken and artichoke hearts. Season with salt, pepper, and a sprinkle of cayenne.

     

    Transfer to a shallow 2-quart baking dish. Spread the oats on a dinner plate and give them a quick spray with cooking spray. Scatter them over the artichoke/bean mixture. Push the oats into the mixture so they get moistened with milk.

     

    Bake until the sauce is bubbling, 10-12 minutes. Serve with 1/3 cup mandarin orange sections each for dessert.

    Slow-cooked Chili with Green Salad and Guacamole

    Ingredients

    1 1/2 cups Onion - diced fresh or thawed frozen onion

    3/4 cup Kidney beans - reduced sodium, Bush's

    3/4 cup Black beans - reduced sodium, Bush's

    8 oz Lean ground chicken breast

    2 cups Bell pepper - diced fresh or thawed frozen, cut into strips

    3 Garlic cloves - minced

    1 tbsp Chili powder

    1/2 tsp Ground cumin

    1/8 tsp Ground allspice

    1/8 tsp Ground coriander

    1/2 tbsp Red wine vinegar

    2 cups Plum tomatoes - diced no-salt

    1/4 cup Fresh cilantro - (garnish)

     

    5 cups Romaine lettuce

    1 cup Radish - thinly sliced

    2 cups Celery - thinly sliced

    2 oz Low-fat pepper jack cheese

    1/3 cup Guacamole

     

    1/4 cup blueberries

    1/4 cup raspberries

    1 cup strawberries - sliced

     

    Directions

    Layer the chili ingredients in 3 1/2-quart slow cooker. Cover and cook on LOW for 7 to 9 hours. Make the salad while chili is cooking.

     

    Divide veggies between 4 large dinner plates. Top with grated cheese, then guacamole or avocado mashed with lime and hot sauce. Divide chili among 4 large soup bowls, garnish with cilantro, and serve immediately. Have a cup of berries for dessert.

    Paleo Sweet Potato Buffalo Chicken Casserole

    Looking for that perfect healthy dish to take to your next Holiday Party? Look no further, it's right here.

     

    Ingredients

    2 lb. boneless skinless chicken breasts, cut into cubes

    5 sweet potatoes, cut into 1/2-inch cubes

    1 tbsp. paprika

    2 tbsp. garlic powder

    6 tbsp. hot sauce

    ½ cup olive oil or melted ghee

    1 cup bacon, cooked and cut into pieces

    1 cup green onions, sliced

    Sea salt and freshly ground black pepper to taste

     

    Directions

    Preheat your oven to 400 F.

     

    In a large bowl, combine together the olive oil, paprika, garlic powder, hot sauce, and season with salt and pepper to taste. Add the sweet potatoes and chicken, and stir to coat.

     

    Empty the bowl into a casserole dish. Bake in the pre-heated oven for 40 to 45 minutes, stirring every 10-15 minutes.

     

    Add the green onions and bacon to the dish and place back in the oven for another 5 minutes to let all the flavors combine.

    Braised Cabbage & Bacon

    Spice up those Thanksgiving leftovers with a quick and easy side dish from Paleo Leap's Thanksgiving Recipe List.
     
    Ingredients

    2 cups chicken stock

    6 slices bacon

    Small handful of thyme leaves

    1 medium green cabbage, finely sliced

    4 tbsp butter, ghee, lard or duck fat

     

    Directions

    Bring the stock, bacon and thyme leaves to a boil in a large pot on the stove top.

    Add the cabbage, boil for 5 minutes and then reduce to a simmer.

     

    Simmer the cabbage until just tender to your taste.

     

    Add some stock during the simmering process if you feel it reduced too much.

     

    Add the butter, lard or duck fat, season to taste and serve immediately.

    Mineral Rich Beef Bone Broth with Garlic

    Coach Jen loves this easy beef stock recipe she found from Diane Sanfilippo (author of cook book Practical Paleo and blog BalancedBites.com).

     

    Ingredients

    4 quarts of filtered water
    1.5 - 2 lbs of beef knuckle bones (or any other kinds of bones/meaty bones/marrow bones – chicken necks are inexpensive and work great)
    Cloves from 1 whole head of fresh garlic, peeled & smashed
    2 Tbsp organic, unfiltered apple cider vinegar
    1Tsp unrefined sea salt or to taste

     

    Directions

    If you choose, you may brown or roast the bones/meaty bones first in a separate pan/pot if using a crockpot but this isn’t a necessary step. If you choose to, brown them in bacon fat or coconut oil before putting them into the water in the next step.

     

    Place all ingredients in a 6 quart crockpot and set the heat to high.

     

    Bring the stock to a boil, then reduce the heat setting to low.

     

    Allow the stock to cook for a minimim of 8 hours and up to 24 hours. The longer it cooks the better.

     

    Turn off the crockpot and allow the stock to cool. Strain the stock through a fine mesh metal strainer and throw away what you skim off.

     

    Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or freezer for later use.

     

    *Add chopped veggies like carrots, celery and onions for more flavor or variety.

    Kale and Brussel Sprout Salad

    Coach Karen loves this Kale and Brussel Sprout Salad and just had to share!


    Ingredients for Dressing
    1/4 fresh lemon juice
    2Tbl Dijon mustard
    1/2 cup extra virgin olive oil
    1 Tbl minced shallots
    1 clove garlic minced
    salt and pepper

    Ingredients for Salad
    2 bundles of kale, (about 1 1/2lbs) center stem discarded, leaves THINLY sliced
    1 lb brussel sprouts trimmed and shredded
    1/2 cup raw or roasted almonds with skins chopped or sliced
    1 cup grated Pecorino cheese

    Directions
    Combine lemon juice, Dijon mustard, olive oil, shallots, garlic, salt and pepper in a dressing bottle and "shake it up".


    Combine the kale and brussel sprouts with almonds and Pecorino. Dress and eat without worrying about the cheese factor...it's the best part of the salad!

    Best Chili Recipe

    Ingredients

    2 pounds meat (I used 1 pound of ground beef and 1 pound of ground buffalo)
    1 - 14 ounce can crushed tomatoes
    1 - 14 ounce can chopped tomatoes
    2 large onions (one yellow and one red), chopped
    2 cups chicken or beef broth
    1 small can tomato paste
    1 tbsp ground allspice
    1 tbsp chili powder
    1 tbsp cocoa powder
    1 tbsp dried oregano
    4-6 cloves garlic, minced
    EVOO to coat pan

     

    Directions

    Heat the oil in a large soup pot. Add onions and saute 'til soft. Add garlic and let heat 'til fragrant, about 2 minutes, making sure not to burn the garlic. Add the meat and sauté until browned and crumbled.

    Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

    Add the tomatoes and broth to the pot. Stir well.

    Bring to a boil, then turn the heat to low so the pot has a gentle simmer. Simmer for a minimum of 2 hours, stirring occasionally.

    Serve over spaghetti squash or with cauliflower rice.

     

    This meal is very low on the carbs, so feel free to add some fruit or veggies on the side.

    Sweet Hot Salmon

    Sweet Hot Salmon comes to you from athlete and former CFHP Ambassador, Doyle. While the directions say to cook the Salmon in the oven, Doyle prefers this recipe grilled. It is quick and easy to prepare.

     

    Ingredients

    Salmon filet

    Honey

    Spicy Mustard

    Cayenne Pepper

     

    Directions

    Preheat oven to 375 degrees Fahrenheit.

     

    While ingredients can be mixed to taste, start with equal amounts of honey and spicy msutard. Give a few shakes of cayenne pepper and mix well. Place Salmon on a pan and coat with mixture.

     

    Cook in oven for 20-25 minutes, or until Salmon is flaky.

     

    Served well with sweet potatoes and a side salad of greens.

     

    Cumin & Coriander Lamb Stir Fry

    Mark's Daily Apple is a fantastic resource for lots of Nutrition, Training and Recovery needs. This recipe comes from his blog MarksDailyApple.com.

     

    Ingredients

    1 1/3 pounds boneless leg of lamb, cut into very thin strips

    2 teaspoons cumin seeds

    1 teaspoon coriander seeds

    1 teaspoon Sichuan peppercorns

    2 garlic cloves, pressed or finely chopped

    ½ teaspoon salt

    3 tablespoons melted coconut oil, divided

    1 red onion, thinly sliced

    2 carrots, thinly sliced

    2 red bell peppers, thinly sliced

    2 teaspoons red wine vinegar

    1/3 cup finely chopped fresh cilantro

    2 tablespoons finely chopped fresh mint

     

    Directions

    Heat cumin and coriander seeds and peppercorns in a skillet over medium-high heat until fragrant and lightly toasted, about 2 minutes. Let cool, then transfer to a spice grinder/coffee grinder to very finely chop (or use a chef knife). Mix the spices with 1 tablespoon coconut oil and the garlic and salt. Rub the mixture all over the lamb slices.

     

    Heat a large skillet over medium-high heat until the pan is really hot. Add 2 tablespoons of coconut oil. Once the oil is hot, cook the lamb in two batches so the pan isn’t overcrowded, adding more coconut oil for the second batch if needed. Each batch of meat should be nicely browned on both sides in little more than 4 minutes.

     

    Transfer the lamb to a serving platter and set aside. Add the carrots and red onion to the skillet. Add more oil if needed. Cook until onions are just getting soft, about 5 minutes. Add the bell pepper. Cook a few minutes more. Add the lamb back to the skillet. Drizzle in the red wine vinegar. Cook just a minute or two until the vinegar cooks off the meat is heated.

     

    Add cilantro and mint before serving.

    Barbecue Pork and Peach Skewers

    This gem comes from the awesome SFH recipe blog! (Yep, as in Stronger Faster Healthier protein powder we have available in the ProShop!) While this recipe takes a little bit of prep, it's totally worth it...Grab skewers of your choice and start up that mouth watering!

     

    Ingredients

    2.5 pounds Pork Tenderloin (silverskin removed)

    2/4 cup low-sodium Tamari

    1/4 cup rice wine vinegar

    1/4 cup honey

    5 peaches

     

    Directions

    Cut tenderloin into large cubes for skewering.

     

    Whisk Tamari, rice wine vinegar and honey, until honey is dissolved.

     

    Combine pork and marinade into a large dish, stirring until all pork pieces are saturated with marinade. Cover and refrigerate for at least 2 hours, ideally 4 hours or up to 24 hours.

     

    After the pork has finished marinating, (think juicy, flavorful goodness!) preheat the grill or broiler. Quarter and pit the peaches. Altnerate pork and peach on the skewers of your choice.

     

    Cook skewers until pork is to your preference. Chicken breast may also be substituted instead of pork. Garnish with scallions and cilantro. Drizzle with honey if you please and enjoy!

    Almond Crusted Pork Chops

    This recipe is mouth-watering! Coming from "The Coussens Plate", a collection of recipes from Tiffany and Chris Coussens, they paired this delicious almond crusted pork chop with a side of sweet potatoes mashed and sliced peaches for dessert. YUM. (Recipe collected from OnMyWayToSkinny.com)
     

    Ingredients
    4 pork chops, fat trimmed
    1 cup almond meal
    1 cup half and half
    1 tsp dijon mustard
    1 tbsp almond meal
    salt and pepper to taste
    1 tsp dry oregano
    3 tbsp olive oil
     

    Directions
    Season pork chops with salt and pepper on both sides. Add 1 cup of almond meal to a shallow plate and dredge the pork chops through it.

    In a large skillet, heat the olive oil and fry the pork chops, about 4 to 5 minutes per side, or until golden brown.

     

    In the same skillet add the half and half (heavy cream), mustard, almond meal and oregano. Bring to a boil and whisk constantly. Season with additional salt and pepper if needed. After the sauce comes to a boil cook for 2 more minutes.

    Lemon Rosemary Salmon

    This delicious salmon recipe comes from Diane Sanfilippo's awesome cookbook, Practical Paleo, and is also featured on her website, Balanced Bites.

     

    Ingredients

    2 Tbsp butter, ghee or coconut oil

    1 lb wild salmon

    1 lemon

    1 tsp Rosemary Salt Blend

     

    Directions

    Preheat the oven to a low broil setting.

     

    Place thinly sliced pats of butter in a baking dish where you will place the salmon (or spread ghee or coconut oil down).

     

    Place the salmon in the dish and sprinkle with the rosemary salt. Place more thin pats of butter on top of the salmon, then top with slices of lemon.

     

    Broil on low for approximately 10-15 minutes or until the salmon is cooked to your liking.

     

    For the Rosemary Salt Blend combine the following ingredients:

    1/2 c ground, dried rosemary(preferably made from drying fresh rosemary)

    1/4 c coarse sea salt

    Flexible Chicken Salad

    This recipe was given to Coach Caleigh by her mother (not sure which cookbook!) and utilized passionately for the past 8 years! It is so easy to substitute ingredients for ones your tastebuds prefer. This chicken salad is served deliciously seasoned with cayenne or served inside a cantaloupe bowl!

    Ingredients

    3 cups (or 3 whole breasts) cold, cooked, shredded chicken (shown cubed)

    1/4 cup sliced celery

    1/4 cup green onion

    1 small tart green apple, diced

    2 tablespoons raisins

    1/2 cup cashews*

    3/4 to 1 cup mayonnaise**

    2 teaspoons curry powder

    2 teaspoons lemon juice

     

    Directions

    In a large bowl combine chicken, cashews, celery, green onion, apple and raisins. Blend mayonnaise, curry powder and lemon juice. Mix with chicken and chill.

     

    *Picture above shows recipe without cashews or raisins. Instead, the chicken salad was garnished with sliced almonds and halved grapes on a bed of spring mix greens.

     

    **Feel free to make your own mayonnaise! Here is just one of many recipes out there: http://paleoleap.com/paleo-mayonnaise/

    Stuffed Peppers

    There are many ways to stuff a pepper...but sometimes simple is better. These just look too good to pass up!

     

    Ingredients

    1 medium Yellow Onion

    2 cloves Garlic, minced

    1 tsp Olive Oil + more for baking dish

    1 lb Grass-Fed Ground Beef or Bison

    1 Tbsp Ground Cumin

    2 tsp Dried Parsley

    ½ tsp Smoked Paprika

    ½ tsp Sea Salt Fresh Ground Black Pepper, to taste

    1 (14.5 oz) can Diced Tomatoes

    1 (4 oz) can Diced Jalapenos (for a spicy dish) or Mild Green Chiles (for a mild dish), drained

    ½ can Black Olives, drained and sliced 3 large Bell Peppers, halved and seeded

     

    Directions

    Preheat the oven to 350F. Lightly oil a 9x13 glass baking dish with olive oil and set aside.

     

    In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic to the skillet and saute until the onions are translucent.

     

    Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.

     

    Stir in the can of tomatoes, drained jalapenos/chiles, and ½ of the olives until evenly combined. Remove from heat.

     

    Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. Sprinkle the remaining half of black olives on top of the stuffed peppers.

     

    Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes. Serve hot with a side of guacamole (optional).

    Raspberry Vinaigrette

    This recipe comes to you from the Best of Whole30 Sauces, Dressings and Dips with tons of Whole30 approved daily staples. These will prepare you to spice up any dish!

     

    Ingredients

    1 cup fresh raspberries

    1/2 cup extra virgin olive oil

    1/4 cup raspberry wine vinegar (sub red wine vinegar)

    Fresh ground red pepper

     

    Directions

    Food process or blend all ingredients until smooth.

    Lettuce N' Beets

    Beets are a high source of vitamins and minerals, filled with fiber, boost energy levels, and have anti-inflammatory agents. They're basically a Power Food. And while there are many ways to cook, eat or even drink beets, many people don't eat them.

     

    This quick combination, (because really, recipe implies cooking something) is an awesome way to sneak those beets in.
     

    Ingredients

    1 large red beet

    1/2-1 bag of shredded lettuce

     

    Directions

    Wash and peel the beet like you would a potato. Cut off the stem and tip of the beet. Using a cheese grater, shred the remainig beet into a bowl.

     

    Wash the shredded lettuce and add to the bowl. Mix and stir until thoroughly blended.

     

    Great for a burger or sandwich topping, a side dish, Taco Tuesday, or served under a fish filet.

    Plantain Tortillas

    This recipe comes from Stephanie A. Meyer's freshtart.com and will blow your Taco Tuesday mind.

     

    Ingredients

    1 pound peeled, cubed large green plantains (Note: the color of the tortillas varies by ripeness of the plantains. The more ripe the plantain the sweeter the taste, however any variety of ripeness will works fine)

    1/3 cup avocado oil

    Approximately 1/3 cup of water

    1 tsp sea salt

    1 teaspoon baking powder (optional)

     

    Directions

    Preheat oven to 400 degrees F. Arrange racks in the middle of the oven. Line two baking sheets with parchment paper.

     

    Add ingredients to a blender. Puree on lowest setting for a minute or two, gradually turning the speed up. Add more water if needed to form a thick, extremely smooth puree. (Tortillas are unlikely to puff if the consistency isn't super smooth - think hummus consistency).

     

    Using a spoon, smooth batter into equal tortillas onto two baking sheets, approximately 1/4-inch thick and 6 inches across. Bake for 10 minutes, switch racks, and bake an additional 10-15 minutes. Look for the plantains to be lightly browning in some spots.

     

    Serve with your favorite taco or crepe toppings and enjoy!

    Butternut Squash

    This super simple side comes from Rebecca B! Butternut Squash is a great substitute for when you're craving bad starchy foods like fries or white potatoes. It packs a better nutrient punch and is super satiating!

     

    Ingredients

    1" cubed Butternut Squash (precut cubes available at Kroger and Whole Foods)

    1-2 TBSP coconut oil (lightly melted)

    1-2 cloves of minced garlic

    salt & pepper to taste

     

    Directions

    Preheat oven to 400 degrees F. Combine all ingredients thoroughly in a mixing bowl. Spread across ungreased baking sheet. Bake for 20-30 minutes or until cubes are slightly soft and crispy. Let cool for 5 minutes.

    Simple Kabobs

    Ingredients

    1 lb of meat cut into 1-2″ chunks (lamb or steak works well)

    1 small red onion, cut into large chunks

    2 tomatoes, cut into large chunks

    coarse sea salt
    black pepper
    ground garlic powder
    rosemary or oregano (if using lamb either of these is delicious)

     

    Directions

    Dust the cubed meat liberally with seasonings and set aside while you chop your other veggies.

     

    Arrange meat and veggies in an alternating pattern on kabob skewers. If you use wooden skewers, soak them in cool water before putting the ingredients on them.

    Grill outdoors if available or place on a grill pan over medium-high heat for a few minutes per side, turning just when each side has browned.

    Simple Spaghetti Squash "Pizza Pie"

    Takes a little bit of prep work, but it's worth the flavor! Add your favorite optional veggies and this dish is a winner every time!

     

    Ingredients

    1 large spaghetti squash

    1 pound italian sausage

    ½ yellow onion, diced

    1 cup pizza sauce (no sugar added)

    1 teaspoon dried basil

    salt and pepper, to taste

    3 eggs, whisked

    (optional: add anything you like with pizza: veggies, basil, even cheese if you do primal)

     

    Instructions

    Preheat oven to 400 degrees. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees. Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.

     

    Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces. Add pizza sauce, dried basil and salt and pepper to the pan and mix well. Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.

     

    Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.

     

    Let rest for 5 minutes before serving.

    Smoky Bacon Wrapped Chicken Thighs

    Quick and smoky, this dish is easy to pair with any of your favorite sides.

     

    Ingredients

    4 bone-in, skinless chicken thighs

    8 slices of bacon*

    2 tsp of Smoky Spice Blend

     

    Smoky Spice Blend

    1 Tbsp chipotle powder

    1 Tbsp smoked paprika

    1 Tbsp onion powder (optional)

    1/2 Tbsp cinnamon

    1 Tbsp sea salt

    1/2 Tbsp black pepper

     

    *If you don't have chipotle powder, chili powder worked just fine. 

     

    Directions

    Preheat oven to 375 degrees F.

     

    Sprinkle chicken thighs with Smoky Spice Blend then wrap with 2 strips of bacon per thigh. Spread remaining blend over the bacon.

     

    Bake for about 40 minutes or until chicken thighs are fully cooked.

     

     

    *The more commercial the bacon, the more likely there are extra added ingredients. Look for bacon with the shortest, most natural list of ingredients. Applegate Naturals Uncured Sunday Bacon is one option. Be wary of Turkey Bacon as it's often more processed than the pork version. Everything in moderation; bacon tends to be high in salt and fats. 

    Quick Double Whammie Stir Fry

    One of Coach Caleigh's favorite go-to meals. When you've only got about 30 minutes in the evening, hungry as all get out and really don't want to order pizza, check out this delicious and flexible stir fry.

     

    Ingredients

    Chicken breast or tenderloins cut into cubes

    Flank Steak cut against the grain into 3 inch strips

    Handful of green beans

    Baby Bella mushrooms, sliced

    1/4 cup of sliced white onion

    One green, red and orange bell pepper, cut into 3 inch slices

    Broccoli, cut into florets

    1 TBsp Coconut Oil

    1/4 - 1/2 cup of Coconut Aminos

    Sesame seeds

     

    Direction

    Heat up a wok or deep skill over medium/high heat with Coconut Oil in the bottom. Add steak and chicken, cooking until chicken is steak is browned and chicken is no longer pink. Add half the coconut aminos to help keep meat moist.

     

    (Save time by cutting vegetables while the meat cooks.) Once meat is cooked thoroughly, add prepared vegetables and the rest of the coconut aminos. Cover and cook until vegetables are to your liking, stirring periodically.

     

    Easily substitute your favorite vegetables, like zucchini and squash cut into 2 inch slices, or even add shrimp to the mix. Serve with brown rice or over sweet potatoes. Great recipe for leftovers!

    Shepherd's Pie

    Tried and tested by our own Rebecca B., this Paleo Shepherd's Pie is a winner for that comfort food craving!

     

    Ingredients:
    Topping:
    1 large bag frozen cauliflower florets, defrosted
    1/4 cup coconut milk
    1/2 tablespoon coconut oil
    1-2 cloves garlic, crushed
    salt & pepper to taste
    paprika for garnish

     

    Meat Filling:
    1 1/2 tablespoons coconut oil
    1 medium onion, diced (about 1 cup)
    2 carrots, peeled and finely diced (about 1 cup)
    2 cloves garlic, minced (about 2 teaspoons)
    2 pounds ground lamb
    salt and black pepper, to taste
    1 tablespoon tomato paste
    1 cup beef or chicken broth
    1 teaspoon coconut aminos or homemade substitute
    1 teaspoon dried rosemary
    1/2 teaspoon dried thyme leaves
    3 egg whites

     

    Make the Topping: Cook the cauliflower according to the package directions until it’s very soft, but not waterlogged. In a microwave-safe bowl or small saucepan, heat the garlic, coconut oil, coconut milk, salt, and pepper, about 1 minute.

     

    Meanwhile, purée the cauliflower in the bowl of a food processor, scraping down the sides. Add the coconut milk to the processor, along with 1 tablespoon of chives. Process about 10 seconds. Taste and adjust seasonings; then set aside.

     

    Rebecca's tip: "I did use fresh cauliflower instead of frozen and just food processed it, tossed in coconut oil and baked for 20 minutes."

     

    Preheat the oven to 400 degrees F.

     

    Make the Filling: Heat a large skillet over medium-high heat, about 3 minutes. Add coconut oil and allow it to melt. Add the onion and carrot, reduce heat to medium-low and cover; allow the vegetables to get soft but not brown, about 5 minutes.

     

    Add the garlic to the pan and stir until fragrant, about 1 minute. With your hands, crumble the ground lamb into the pan and break up large chunks with a wooden spoon. Sauté until it’s cooked through and brown, about 5-10 minutes. Taste, then season with salt and pepper.

     

    Add the tomato paste, broth, coconut aminos, rosemary, and thyme to the pan. Stir to combine, then bring to a boil and simmer until most of the liquid has evaporated, about 10 minutes. Set the pan aside and let it cool for 10-15 minutes. Beat the egg whites until frothy and blend into the meat mixture.

     

    Assemble It: Spread the meat mixture evenly in a 12X6-inch baking dish. With a rubber scraper and a light hand, spread the mashed cauliflower on top of the meat. Gently drag the tines of a fork in a zigzag pattern across the surface to create a texture—the peaks and valleys turn a lovely golden brown in the oven. Sprinkle the top lightly with paprika.

     

    Place the pan on the middle rack of the oven and bake for 25-30 minutes, until the top begins to brown. Remove to a cooling rack for 5-10 minutes before serving.

    Spaghetti Squash

    Coming to you from Kelly H, get ready for a fresh, healthy spin on an Italian classic.

    Spaghetti Squash for Lunch

    Ingredients
    1 Spaghetti Squash
    1 lb. Ground Beef
    Classic Tomato and Basil Sauce ( look for minimal and all natural ingredients, meaning if you don't understand what an ingredient is, you should most likely avoid it )

    Preheat oven to 400 F. Cut spaghetti squash in half length wise. Place face down in a shallow baking dish with a little bit of water in the bottom of the dish. Cook for 30 - 40 minutes. Let the spaghetti squash cool for a few minutes, then gut the seeds. Using a fork, scrape the inside of the spaghetti squash into a serving dish.

    Melt a tablespoon of coconut oil in a skillet on medium/high heat. Add the ground beef and cook for several minutes, turning the meat over until it's browned. Lower heat to medium/low and add the tomato and basil sauce until warm. Pour over spaghetti squash and serve.

    Another great addition to this recipe is to chop up your favorite vegetables and throw them in the skillet once the meat is brown. Cook until soft before lowering the heat and adding sauce.  

     

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    Breakfast & Snacks
    Lunch, Dinner & Sides

    Understand first and foremost that you cannot out-workout bad nutrition. The food you consume will directly affect how you feel, look and perform.

     

    In a nutshell, every time you eat hormones and enzymes are involved in breaking down your food into energy on a cellular level. One, of several, that is of growing concern is insulin. It is a master hormone that is involved with energy, storage, growth, repair, reproductive functions, and blood sugar levels. Insulin resistance, or hyperinsulinemia, is a precursor to diabetes and is a chronic elevation of insulin in the blood stream which decreases the ability for nutrients to enter cells to do their job. This leads to cell breakdown, fat storage, and systemic inflammation (read: joint pain, fatigue, digestive issues, etc). Insulin-resistance is just one potential side-effect of an unhealthy diet.*

     

    Bad Foods

    Sugar, sugar, and sugar. Sugar by any other name is still sugar.   (Some may be more "natural" but face it, it's still sugar.)

    Alochol (A neurotoxin jam-packed with calories and empty of any nutritional value)

    Grains (Including Whole Grains)

    Legumes, soy, peanuts

    Dairy - milk, cheese, yogurt, etc

     

    Good Foods

    High quality proteins - grass fed beef, chicken, fish, pork and eggs

    Nutrient-dense vegetables

    Limited fruit (limited since this is essentially nature's candy)

    Natural fats - avocados, olive oil, ghee, coconut

     

    We recommend shopping on the outside of the aisles at a grocery store. Avoid processed foods; if it doesn't go bad in a couple of days, it probably wasn't supposed to be digested.

     

    There are many factors that make everyone's needs unique, including genetics, stress levels, goals and activity levels. While we tend to focus on Macro Nutrients, which are the big picture of foods such as healthy proteins, fats and carbohydrates, every individual case should be approached as such. (Yes, there are good carboydrates and they are called vegetables. Yes, there are also good fats. Healthy fat on your plate, does not mean a fat body.)

     

    *This is just the tip of the iceberg and most likely raises several questions for you. Schedule an appointment with a coach for more specifics and resources on how food can work for you and your goals.

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