Paleo Candy Bars

Paleo Candy Bars

Ingredients1. 3 Tbs coconut oil 2. 1/4 cup carob powder or cocoa powder (optional) 3. 1/2 cup ground nuts (almonds, hazelnuts) 4. 3/4 cup unsweetened shredded coconut 5. 1 Tbs raw honey (optional, add more to taste) 6. parchment paper

Instructions1. Melt the honey and coconut oil in a saucepan over low heat. Take off heat as soon as coconut oil is totally melted. 2. Once combined and off heat, add the carob (or cocoa), ground nuts, and coconut and mix together. 3. Pour mixture onto a small baking sheet covered in parchment paper. Form into a square (or shape of your choice) when cool enough to touch. 4. Freeze or refrigerate until hardened. Cut into 4 servings.

Time15 minutes and 20 minutes of freezing

Beef “get low, get” lo mein

Beef “get low, get” lo mein

The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout.  I miss those days of ordering a grease filled box with a beef and veggies.  We all thought that we were eating healthy because of the veggies right?  What we did not know is we were taking in so much sodium into our body with MSG’s (monosodium glutamate) and the fact the carbs in Chinese such as rice and noodles break down so fast in your body that you feel hungry sooner.  We have come up with a recipe for you to curb that Chinese takeout urge. 
  

9oz of rib eye steak, thinly sliced  9P
2 cloves of garlic chopped  Freebie
1 1/3cup of sliced onion  1C
4cups of spinach  1C
2 1/2cup of sliced bell pepper  2C
1 1/3cup of chopped zucchini  1C
3 cups of chopped mushroom  1C
1can of chestnuts  1C
2cups of spaghetti squash  2C
1Tbs of chili garlic sauce  Freebie
3Tbs of Tamari or wheat free soy sauce  Freebie
1tsp of ground ginger  Freebie
1Tbs of Coconut oil  9F

Pre-heat the oven to 425 degrees F.  Cut the spaghetti squash in half and core out the seeds.  Fill the empty squash with water and cook for 45 minutes.  

While the squash is cooking, place the coconut oil in the pan and heat on medium heat.  Add the rib eye steak to the pan and sear on both sides for a minute.  Remove the meat and then add the soy sauce, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes.  Add the beef and cook for another 5 minutes, then set aside.  

When the squash is done cooking, let cool and scrape out the spaghetti goodness.  Mix in the squash in with the mix. Warm up all of the ingredients and enjoy! 

The recipe makes 7cups, divide into 2 1/3cups for 3 meals of 3P, 3C, 3F

Squash primavera

Squash primavera

One recipe that I have tried to fit into our way of eating is a pasta primavera.  A great meal that makes the most of your veggie servings.  Top it off with some grilled chicken and fantastico! You have a meal that will keep you full all night.

Ingredients:

12oz of chicken breast (12P)
1 Red bell pepper sliced  (1C)
1 Yellow bell pepper sliced  (1C)
1 cups of carrots thinly sliced (1C)
2 cups of zucchini sliced  (1C)
2 cups of yellow squash sliced  (1C)
1.5 cup of while onion sliced  (1C)
5 cups of Spaghetti squash–2 squashes (5C)
1.5 cups of tomatoes sliced  (1C)
4 cloves of garlic minced  Freebie
4 tsp of olive oil  (12F)
2 tsp of pepper
1Tbl of herbes de provence spice
Fresh basil

Preparation:

Pre-heat the oven to 400 degrees F.  Place the spaghetti squash in the oven and cook for 40 minutes.  Set the grill up to medium high heat, and place the chicken breasts on the grill.  Cook on each side for 8 minutes each side.  While that is cooking, heat a large skillet with olive oil.  Add the garlic and saute for 1 minute.  Place the peppers, squashes, carrots, and onion in the pan.  Saute for 7-10 minutes, or until the carrots are tender.  Add the tomatoes and let simmer for 7 minutes then set aside.  Scrape out the insides of the spaghetti squash and place it in a large mixing bowl, add the sautéed veggies, spices, and a few chopped leaves of basil.

This will make 9 cups of veggies.  Split the chicken into 3oz portions for proteins.

2 1/4 cups of the veggie mix will be 3C, 3F.  Bellissimo!! 

Firehouse Carne Asada

Firehouse Carne Asada

Some have been raving about the paleo diet  at the firehouse.  It has been received very well by my crew and other crews.  Some of the guys have seen significant difference in how they look and feel!  One of the firefighters made a recipe that I thought would be great for our fuel page.  

Firehouse Carne!

Carne Asada Firehouse style
12oz of flank steak (12P)

Marinade: 
2 lemons juiced
2 limes juiced
2 oranges juiced
4 cloves of garlic chopped
4 chipotle peppers chopped
1 Tbl of chili powder
1 Tbl of paprika
1 Tbl of pepper
1 bunch of cilantro finely chopped
1/2cup of olive oil

Veggies: 
2 Bell peppers (4C)
1 Onions (2C)

Sides:
A box of Organic spring salad mix 6oz = 1C
Salsa 1/2cup = 1C
Avocados 1Tbl = 1F

Add the steak to the marinade ensuring all of the meat gets covered and let it marinate for 2 hours.

Slice the veggies and season with the a little bit of the same spices used in the marinade and set aside.  Pre-heat the grill to high place the steak on the grill and cook for 8 minutes on each side.  Saute the veggies with some olive oil.  Take the meat off the grill and place on the cutting board.  Be warned, the steak will be a little juicy–let it rest 5 min to redistribute–YUM.  Cut the steak against the grain to make it more tender.  Make a bed of spring mix salad and place 3oz of steak, 1cup of veggies over the salad.  Finish your Carbs with salsa and your fats with 3Tbl of avocado.
Disfrutar! (Enjoy!)

Stuffed Acorn Squash

Stuffed Acorn Squash

Getting tired of the same old, same old breakfast?  Want something hot that will stick to your ribs before a day on the slopes?  Well we give you Stuffed Acorn Squash from PaleOMG, kindly zoned into yummy deliciousness by Ali and Robyn.  THANK YOU!

Ingredients:

• 1.5 lbs ground breakfast sausage (8P)
• 2 Acorn Squash (CHO varies)
• 4 T. dried cranberries (4CHO)
• 4 eggs(4P)
• garlic
• salt and pepper

Directions:

• Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
• While the squash is cooking, cook breakfast sausage over skillet.
• Once acorn squash is done cooking, remove from oven and let cool.
• Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
• In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.
• Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.
• Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
• Place back in oven for about 15 minutes until you get the desired egg-cooked preference.
• One of the acorn squash halves = 3P, 3CHO, 0F

Paleo BBQ

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

Ingredients: 
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   

Sweet potato hash:
4 sweet potatoes diced  32C
Sprinkle cinnamon to taste
Sprinkle cayenne to taste
2Tbs of Olive oil  18F

Pre-heat the oven to 400F.  Cut the sweet potatoes in small cubes and place them in a pyrex dish.  Coat with oil and sprinkle the cinnamon and cayenne.  Mix together and place in the oven and cook for 20 minutes stirring occasionally.  

Split this hash into 1/3Cup for 1C and .5F

Firehouse Carne Asada

Firehouse Carne Asada

Some have been raving about the paleo diet  at the firehouse.  It has been received very well by my crew and other crews.  Some of the guys have seen significant difference in how they look and feel!  One of the firefighters made a recipe that I thought would be great for our fuel page.  

Firehouse Carne!

Carne Asada Firehouse style
12oz of flank steak (12P)

Marinade: 
2 lemons juiced
2 limes juiced
2 oranges juiced
4 cloves of garlic chopped
4 chipotle peppers chopped
1 Tbl of chili powder
1 Tbl of paprika
1 Tbl of pepper
1 bunch of cilantro finely chopped
1/2cup of olive oil

Veggies: 
2 Bell peppers (4C)
1 Onions (2C)

Sides:
A box of Organic spring salad mix 6oz = 1C
Salsa 1/2cup = 1C
Avocados 1Tbl = 1F

Add the steak to the marinade ensuring all of the meat gets covered and let it marinate for 2 hours.

Slice the veggies and season with the a little bit of the same spices used in the marinade and set aside.  Pre-heat the grill to high place the steak on the grill and cook for 8 minutes on each side.  Saute the veggies with some olive oil.  Take the meat off the grill and place on the cutting board.  Be warned, the steak will be a little juicy–let it rest 5 min to redistribute–YUM.  Cut the steak against the grain to make it more tender.  Make a bed of spring mix salad and place 3oz of steak, 1cup of veggies over the salad.  Finish your Carbs with salsa and your fats with 3Tbl of avocado.
Disfrutar! (Enjoy!)

Spaghetti in creamy tomato sauce

Spaghetti in creamy tomato sauce

Adapted from everydaypaleo.com and edited for zone blocks (Thanks to Robyn for sharing!)

Ingredients:

1.5 lbs ground pork (I used Italian sausage but any ground meat or sausage would work)
1 cup leek – finely diced
1 1/8 cup onion – diced
1 ½ pepper (I used a red and yellow bell) – sliced or diced
2 cans artichokes packed in water – rinsed and squeeze out excess water – chopped to desired size (I chopped them pretty fine)
1 TBSP + 1/3 tsp olive oil
5 cups zucchini squash – sliced thin like spaghetti noodles (I used a mandolin slicer, or use a julienne slicer, or old school slice thin strips with a knife)

Sauce:

2 14.5 oz can diced tomatoes
3 TBSP coconut milk – full fat kind not lite
1 tsp crushed garlic
2 TBSP fresh rosemary, minced
black pepper and salt to taste (I did not use salt)
1 tsp red pepper flakes or more if you like spice

Preparation:

In a large skillet brown the meat. In a larger soup kettle or stock pot add oil to cook the leek, onions, and peppers until done. Once the meat is cooked, drain any fat/juices and add to veggie mixture.  In a small sauce pan mix together the diced tomatoes with the juices and the coconut milk. Bring to a simmer and add the remaining sauce ingredients and mix well. To the meat and veggies add the zucchini and artichokes and pour the sauce over. Mix well and cook for another 5 – 10 min, just until the zucchini is al dente – be careful you don’t want mushy zucchiniJ

This recipe is 16 P, 8 CHO, 16 F = about 12 cups

¾ cup = 1P, 0.5C, 1F 

Throw in some extra zucchini, yellow squash, asparagus, or eggplant in a separate skillet to balance out your carbs or some fruit and enjoy!

Creamy spaghetti yum yum!

Italian Fritatta

Italian Fritatta

Italian fritatta, paleo and zone friendly.

Boun giorno!

We have found a very tasty Italian dish that you can make early in the week and enjoy for several days.  It contains a combination of some good ole vegetables, eggs and sausage.  

Ingredients:
8 eggs  8P
15oz of italian or breakfast sausage  10P
2/3 cup of diced onion  2C
2 1/4 cup of diced tomatoes  3C
12 spears of diced asparagus  1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil

Preparation:
Heat the oil in a large pan and then add the sausage.  Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F.  Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes.  Place the eggs in a large bowl and scramble with the seasoning and pepper.  Add the sausage and veggie mix and tomatoes into the eggs.  Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish.  Place in the oven and cook for 25 – 30 minutes or until the top is golden brown.  
Divide into six evenly cut pieces.  This will make 6 meals at 3P and 1C.  Add some Avo on the side and finish off with an orange for a 3P3C3F meal.

Boun appetito!  

Sweet Potato Hash

Sweet Potato Hash

Who doesn’t love breakfast?!  I mean, really, I could eat breakfast all day long.  It’s the most important meal of the day, and having some veggies in it are a great way to keep your belly full of energy for the day ahead.

Sweet Potato Hash (RealFood/Zone Style)

Ingredients: 
Sweet Potatoes 10.6 cups raw (~3-4 large)
Sausage, raw NO casing 5 cups cooked (~1lb uncooked) 
Onion 7 cups raw (~2)
Garlic – 6 cloves 
Salt 
Pepper
Eggs 
Olive oil (spray for pans)

Time: ~1 hour but worth it and you have plenty left over for other quick meals.
Zone: 1.5cups of hash equal 2.5C, 1P.  Add eggs, oil to cook with and a little fruit to complete your breakfast.

Preparation: 
1. Heat oven to 450
2. In a skillet brown the sausage.  Make sure to get it as tiny as possible while it cooks.
3. Chop the onions into small squares.  Measure out 7 cups.
4. In a skillet brown the onions. Cook until dark brown. Use cooking spray for the base. 
5.  While sausage and onions are cooking, begin chopping the sweet potato as small as possible.
6. Line a large baking sheet with foil or parchment paper, spray with the olive oil and spread out the sweet potatoes as you chop them.  Make sure you have 10.6 cups.  I used two pans and spread them evenly.
7. As the onions are done, measure them evenly into the pans.
8. As the sausage is done, measure out 5 cups and spread evenly into the pans.
9. Add spices; garlic, salt and pepper.
10. Roast for 30 to 45 minutes or until they are soft and browned.
11. Now the hash is good to go into the fridge for amazing breakfasts.

Preparation in a meal:
1. Measure out the hash you need for 1 meal. See zone measurements above.
2. Spray skillet 
3.  Add hash to skillet on low heat (can do this in oven if prefer)
4. Add desired eggs on top.
5.  You will not stir the entire time it cooks, can add a top to the pan if you want it to cook faster.  Takes about 15-20 until the eggs are fully cooked through. 
6.  Add a little fruit to top off your blocks and enjoy.  The fat is in the cooking oil. 

Fuel

You are what you eat!

We hear just as many questions about nutrition as we do about CrossFit.  Many people have voiced concerns that the Zone and the Paleolithic diets can seem both difficult and restrictive in nature.  Others have said that they don't know how feasible it would be to cook for the whole family, while staying within the confines of these dietary constraints.  We're here to help.  This blog is dedicated to supporting our community on its path to elite fitness by developing the most overlooked portion of fitness – nutrition! 

Sure, an athlete may have a sub 3 minute "Fran", or 20+ round "Cindy", but if she isn't controlling her hormone levels through the drug we call food, she isn't realizing her full fitness potential.  When an athlete gets his dialed in, he will experience positive changes in health, energy, and sense of well being, while shredding fat, packing on muscle and optimizing physical performance.  Your nutrition will amplify or diminish the effects of your training efforts.  That's why we're here – to provide you with the results you seek.

We'd like for you to use this blog as a resource for recipes, ideas, or as an opportunity to share your successes.  Have you had a particularly good week of strict Zoning?  Tell everyone!  That's something to celebrate.  Have you had a bad week?  Tell us all about it, as our community is a supportive one.  If you have a recipe you love, send it to us with a picture of you eating it.  We'll try it and if we survive, we'll post it here.  Together we can make this so much fun – but you can't be a part of it unless you get involved.  So do it – NOW!

Here are Links to some different ways to healthy eating. Find what works for you and make it a LIFE change. 



The Zone Diet :   http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

​Body For Life :    http://bodyforlife.com/

​Paleo :  http://www.livestrong.com/article/290230-paleo-diet-for-crossfit/

​http://library.crossfit.com/free/pdf/15_03_Nutrition_Full_Issue.pdf

Recipe's and cookbooks for Paleo: http://paleomg.com/

http://everydaypaleo.com/

http://sweetcheekshq.com/