Recipes

There are 24 hours in a day, and we typically spend 1 hour doing a CrossFit workout, between the warmup/skills/WOD. That leaves us 23 hours to ruin our WOD. It is important to fuel your body with quality foods to support your workouts. CrossFit endorses The Zone, Paleo and Primal way of eating. I don’t like the word “diet”, makes it sound short-term, I’d rather you think of it as a lifestyle of healthy food choices. There are many elite CrossFitters who use either nutritional plan. There is a ton of material available for these nutrition plans, either in bookstores or on-line, so be sure to check out the links below to decide what’s right for you. Give one an honest shot! Whats the worst that can happen?… After 30 days see how you look, feel, and perform, then make the appropriate changes.

http://robbwolf.com

http://thepaleodiet.com

http://zonediet.com

http://marksdailyapple.com

http://paleotable.com

Please add your favorite recipes, Paleo, Primal or Zone…

As you can see its a Portabello Mushroom bun with a 50/50% Turkey and Lean Beef Burger, approx 1/2lb. Topped with Mozzarella Cheese, onions and a slice of tomatoe. Put in the beef whatever you want for seasoning, mine had quite a few cloves of Garlic. I am not normally a mushroom guy but this works well. I was pretty full after I pounded down my burger, I think mine was more like a 3/4lb burger, but the value below is for a 1/2. Don’t forget to rub your Shroom with a little olive oil and put on BBQ for about 5-7minutes each side. I know the cheese isn’t Paleo but it was worth it..and it is Zone.

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11 thoughts on “Recipes

  1. Paleo Condiments

    Ketchup

    There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.
    6 ounces tomato paste
    2/3 cup apple cider vinegar
    1/3 cup water
    2 tbsp of your preferred sugar substitute (optional)
    2 tbsp onions
    2 cloves garlic
    1 tsp salt
    1/8 tsp ground allspice
    1/8 tsp ground cloves
    1/8 tsp pepper
    Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.

    Mayonnaise

    If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!
    2 large egg yolks
    2 tbsp fresh lemon juice
    2 tbsp water
    1 tsp dry mustard
    1 tsp salt
    1 cup pure olive oil
    Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.

    Mustard

    Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe
    1/4 cup white or brown mustard seeds
    1/4 cup red wine vinegar
    1/4 cup dry red wine
    1/2 cup dry mustard
    2 tsp salt
    1/4 tsp ground allspice
    2 tbsp cold water
    Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.

    Faux Honey Mustard

    This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!
    1 cup mayonnaise (extra credit if you use your own homemade version!)
    1/3 cup mustard (again, there’s no harm in using your own!)
    2 tbsp lemon juice
    1 packet sugar substitute or a bit of honey
    Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.

    Barbeque Sauce

    Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe, which uses diet soda in place of the sugar!
    2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
    1 small onion (minced)
    1 clove garlic (minced)
    1 6oz can tomato paste
    1 tsp liquid smoke
    1/2 cup apple cider vinegar
    1/2 cup water
    1/4 cup ketchup (again, use your homemade version!)
    3 tbsp mustard
    1 tbsp Worcestershire sauce
    1 pinch ground cloves
    1 pinch cinnamon
    Hot sauce to taste (any variety is fine!)
    If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.

    Almond Butter

    Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!
    3 lbs raw, unsalted almonds
    Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.

  2. Baked Eggs in Bacon Rings
    A yummy weekend breakfast!

    Ingredients
    6 strips nitrite-free bacon or fresh pork side
    Melted bacon fat for brushing tins
    4 slices tomato, each about 1/2 inch thick
    4 eggs
    Pepper to taste
    Chopped onions (optional)
    Instructions
    Preheat oven to 325.
    Cook bacon in a skillet over medium heat until it begins to shrivel, about 3 minutes. Remove from heat.
    Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat.
    Place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1-1/2 strips of bacon.
    Break an egg into each muffin cup and season with pepper.
    Can add chopped onions, if desired.
    Fill any unused tins with water to protect from burning.
    Bake in the oven for 20 minutes.
    To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates. Serves 2.

  3. Omelet Muffins
    After they are all made they serve as a great grab-and-go breakfast! Makes 2 servings.

    Ingredients
    6 eggs
    1/4 – 1/2 cup cooked meat (ham or sausage) cut or crumbled into small pieces
    1/2 cup diced vegetables (asparagus, peppers, broccoli work well, but use what’s on hand)
    1/4 tsp salt
    1/8 tsp ground pepper
    1/8 cup mayonnaise (you can make it paleo yourself)
    1/8 cup water
    Instructions
    Preheat oven to 350 degrees.
    Grease 6 muffin tins with butter substitute or coconut oil or line with paper baking cups.
    Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.
    Pour mixture into the muffin cups.
    Bake for 18-20 minutes

  4. Coconut-Lime Chicken with Slaw
    a light dinner 🙂
    serves about 4

    1 cup of water
    3 Tablespoons fish sauce (try THAI kitchen brand)
    2 teaspoons Asian chili-garlic sauce
    3 boneless, skinless chicken breast
    5 Tablespoons coconut cream*
    5 Tablespoons lime juice
    1/2 head napa cabbage shredded
    1/3 cup chopped cilantro
    1 mango peeled and sliced
    1/2 cashews chopped

    1. Bring water, 1 tablespoon fish sauce and 1 teaspoon chili garlic sauce to boil in large skillet. Add chicken and simmer, covered over medium-low heat until chicken is cooked. Transfer chiken to a plate and shred into bit size pieces.
    2. Wisk cream of coconut, lime juice remaining fish sauce and chili garlic sauce in large bowl.
    3. Toss chicken with 3 Tablespoos dressing in second bowl. Add cabbage, cilantro and mango. Top with cashews. Wa-La! Dinner served.
    * I used the coconut cream like they called for, but next time I am just gonna use unsweetend coconut milk to make it more paleo friendly…It will just make it less sweet I think, which I think the mango makes it sweet enough.
    Tip: chill before eating

  5. K so this isn’t paleo or primal, but it is good and healthy….
    Protein Pancakes:
    1 cup cottage cheese
    1 cup oatmeal
    6 egg whites
    Scoop of protein powder
    Splash of vanilla if desired
    Dash of plain cinnamon if desired
    Blend all ingredients in a blender and cook. Be sure to cook slowly, as the pancakes take a while and will be soggy if you cook them too fast.

  6. Primal Cookies
    Ingredients
    1 1/4 cup Almond Flour/Meal
    1/4 teaspoon Salt
    1/4 teaspoon Baking Soda
    1/2 teaspoon Vanilla Extract (optional)
    1/4 teaspoon Cinnamon (essential!)
    1 large Egg
    1/4 cup Honey
    1/4 cup chopped Pecans

    Stir ALL ingredients together until smooth.
    Drop by heaping tablespoonfuls onto a really well buttered/greased cookie sheet about 2 inches apart from each other. They really like to stick to the pan, so use parchment paper if you have it. Bake at 350 degrees for 10-12 minutes or until desired doneness. Allow to cool before removing from pan.

    These are soft, fluffy, and chewy around the edges. Also great with chocolate chips!

    I make about nine 4-inch-diameter cookies per batch, and the nutrition information per cookie is:
    Calories 119
    Fat 8.3 g
    Cholesterol 24 mg
    Sodium 94 mg
    Total Carbohydrate 10 g
    Dietary Fiber 1 g
    Sugars 8 g
    Protein 3 g

    Enjoy!

  7. Primal Pizza

    Ingredients:
    Crust:
    2 Cups Almond Meal/Flour
    2 Eggs
    2 Tsp Extra Virgin Olive Oil
    1 Tsp salt
    Sauce:
    1 Can Tomato Paste
    1-2 Cups Water (To desired thickness)
    1 Tsp Dried Oregano
    1 Tsp Garlic
    Toppings:
    Whatever you want!
    We used fresh shredded swiss and mozzarella, chicken, bacon and onion!

    Instructions:
    Crust:
    1. Pre-heat oven to 350 degrees
    2. Mix all ingredients in a large mixing bowl. This should give you a ball of “dough”. If your dough is too “mushy” (like mine was), continue to add almond flour until you get a good consistency.
    3. Make a pizza sheet or baking tray non-stick. This is VERY important if you want your pizza slices to come off in one piece.
    4. Press your dough on the sheet nice and even about 1/4 inch in the middle and 1/2 inch at the edges.
    5. Put crust in the oven for 15 minutes. It should look slightly golden brown when you take it out.
    Sauce:
    1. In a saucepan, combine all ingredients. Use water to desired thickness. We like ours pretty thick. Feel free to add more spice if you want it, too.
    2. Simmer on stove for approximately 15 minutes.
    Toppings:
    You will want to pre-cook any meat going on your pizza. Veggies can go on fresh and raw, or cooked depending on your preference. Your favorite cheese will do, but I recommend the 50/50 mix of mozzarella and swiss that we used. It melted perfectly and tasted great!
    Put it all together:
    1. After crust comes out of the oven, spread sauce evenly over crust.
    2. Add your cheese and toppings evenly on top of sauce.
    3. Put back in the oven and bake at 350 degrees for approximately 15 more minutes. Cheese should be evenly melted.
    4. Slice and enjoy!

  8. Sweet Potato Chips

    Ingredients:
    Sweet Potatoes (We usually do 1 or 2 at a time)
    Extra Virgin Olive Oil (Optional)
    Sea Salt (Optional)
    Instructions:
    1. Preheat oven to 250 degrees
    2. Very thinly slice sweet potatoes into chips. You can use a food processor or other method for this but I have found that for us, using a knife and doing it by hand is worth the effort.
    3. (Optional) Toss your chips in a small amount of evoo and some sea salt to give your chips that salty and slightly oily flavor.
    4. Arrange the chips on baking sheets in a single layer. Stacking the chips will cause you baking problems.
    5. Put in the oven to bake for approximately 1.5 hours. Every 30 minutes or so, take out chips and flip them over. Your chips will be done when they appear crispy and many of them are turning a slightly darker brown.

  9. DIY Primal Nut Crackers
    The Primal eating plan allows you to indulge in a plethora of great dips, and, while you can always slice up a few vegetables and use them for dipping, sometimes all you really want is a cracker. And now you can…

    Ingredients:
    2 cups fine almond meal
    1 tsp baking soda
    1 clove garlic, minced
    3 tbsp Italian seasoning
    1 cup finely grated Parmesan or Romano cheese
    2 tbsp olive oil
    1 tbsp sea salt
    4 tbsp water

    In a mixing bowl, combine all ingredients and stir to form a moist, sticky dough. Add more water or oil if needed. Using wet hands, place the dough on a baking sheet lined with parchment paper. Using your fingers, flatten the dough out into a uniform thin layer free of cracks. Bake in a preheated 350 degree over for 15 minutes or until dough becomes dry and golden in appearance. Remove and cool on a wire baking rack. Once the dough is cooled (and this is important, because it becomes very brittle right out of the oven) use a pizza cutter to create “crackers.” If not consuming immediately, be sure to store in an air-tight container.

    Read more: http://www.marksdailyapple.com/top-10-ways-to-go-nuts/#ixzz1lGwzBg5I

  10. Egg Muffins

    Ingredients:
    6 Eggs
    1/4 lb sausage or any favorite breakfast meat
    1 red pepper, finely chopped, 1/4 c grated cheese (optional), salt and pepper to the taste
    (Really, you can put whatever meat/veggie you would like in the muffins. For a full dozen muffins, I used about 8 or 9 eggs. Also, these are great to keep in the freezer and heat up for those on-the-go situations!)
    Preheat 350
    Generously grease 6 muffin tins with butter or coconut oil, or for easier removal line with paper baking cups. In a bowl, combined eggs and beat, add other ingredients and spoon into muffin pan. Bake for 18-20 min or until knife stuck into the muffin comes out clean. These are really easy and a great twist on breakfast!!

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