Nutrition Blog
Feel free to use this page as a way to post your favorite recipes and meal ideas! To do so, simply leave a reply and click the comment button.
11 Responses to “Nutrition Blog”
Leave a Reply
Why WCCF?
Nutrition Blog
What a great idea, Kris! Just when I thought this site couldn’t get any better, you come up with something like this!
Here’s a Zone/ Paleo-friendly recipe for all you hardcore Campers out there! It is so easy, but don’t let it’s simplicity fool you. This stuff is good!
Shelby’s Salsa
3 tomatoes, chopped
1 green pepper, chopped
1 onion, chopped
5 jarred jalapeño pepper slices minced (or more if you like it hot)
Sea salt and pepper
Combine all ingredients and season with sea salt and pepper. Keep refrigerated. The longer this sits around the better it gets. I used to devour it with Fritos or tortilla chips in my previous life, but now eat it plain as a veggie side or I will dump it in my eggs for a tasty omelet. If you purchase a Vidalia Onion Chopper (as seen on TV), you can whip this up in 5 minutes. Enjoy, my crazy CFers!
For all you Paleo World Campers with a “sweet” tooth, this is your recipe of salvation. I know I will struggle going Paleo if I don’t have something sweet resembling a cookie or cake.
PALEO COOKIES – If Kris and Bill have been smacking their lips over these cookies, they must be pretty tasty!
**Note: I did not measure. I estimated.
Ingredients:
*any acceptable Paleo nut – raw & unsalted
*organic honey
*unsweetened coconut
*dried fruit (raisins, cranberries, cherries, etc)
*cinnamon
Steps:
1. grind Paleo nuts in a blender or food processor & pour into bowl
2. add coconut, dried fruit, & cinnamon
3. heat honey in microwave (15-20 seconds) – you may have to repeat until all ingredients are mixed well (sticky, but together)
4. refrigerate for 1 hour
5. spoon or scoop onto parchment paper or silicone baking sheet
6. bake at 350 degrees until golden brown
7. let them cool so it is easier to pick up with spatula
Yes..I know these are no Oreos, but they will have to do until Thanksgiving! Enjoy!
This recipe was terrific. I posted it on our nutrition blog http://cfaddikt.blogspot.com/. I just changed it to make bars, verses cookies. Cooked it a bit longer. Delicious. Thanks!
Awesome Kris! Here is the most asked about recipe even from non-paleo and zone peeps and it seriously gets better the more it sits!
Oriental Slaw
Layer the following in a large bowl:
-1 bag of broccoli slaw
-1 bag of slivered or sliced almonds
-1 bag of shelled sunflower seeds
Set aside
Mix the following in a separate bowl:
-1/4 c. apple cider vinegar
-1/2c. olive oil
-beef or chicken packet from Ramen Noodles (DO NOT use noodles)
Pour over the top of layered ingredients
Sprinkle onion powder over the top (optional)
Refrigerate for at least 4 hours, but best to do overnight
Mix everything up right before serving
Kris said we needed a meat dish so that we would have a complete meal’s worth of recipes so here goes… I call this:
Poor Man’s Filet
Pork Tenderloin
Bacon
Sea salt and pepper
Toothpicks
Cut the tenderloin into 1″ slices. Wrap a piece of bacon around each slice of tenderloin and secure with toothpick(s). You may need to trim the bacon slice so it doesn’t double up. Season slices with salt and pepper. Grill over medium heat @ 5-7 minutes, flip and grill 5-7 minutes more.
This is as good as filet mignon (almost) and much easier on the wallet!
Here are three different types of squash and how to prepare them…if you like squash you will enjoy each!
Spaghetti Squash:
Prick a large spaghetti squash with a fork to let steam escape and microwave on HIGH 10 min., turning after 5 min. Let stand 5 min., then slice it open. Remove seeds and scrape sides with a fork to create strands. Mix in ½ cup shredded mozzarella cheese and 2 small chopped tomatoes; sprinkle with 2 Tbsp. reduced fat parmesan style grated topping. Eliminate cheese if on Paleo!
Butternut Squash Parmesan:
1 butternut squash peeled, seeded and cut into chunks
4 tsp. olive oil
1 onion cut into chunks
¼ tsp. pepper
½ c. chicken broth
¼ c. plus 1 Tbsp grated parmesan cheese (only use if on Zone)
Heat oven to 425
Toss squash with 2 tsp olive oil in 15x10x1 in. pan, spread evenly onto bottom of pan. Bake 20 min.
Add onions, pepper and remaining oil; toss to coat. Spread into even layer in pan. Bake 20 min. or until tender
Drizzle with broth, mix lightly. Sprinkle with 1/4c. Parmesan, toss to coat.
Transfer to serving bowl and sprinkle with remaining Parmesan
Easy Squash Mix:
Yellow squash (2)
Zucchini (1)
Mushrooms (1c.)
Onions (1/2c.)
Fresh Garlic (6 – 8 peeled)
Olive Oil
Cut vegetables into chunks, use a garlic press for garlic and use spray olive oil for best results
Cook over medium high heat until vegetables are tender
*This is also easy to do on the grill. Just put all in aluminum foil and grill until tender or on kabob sticks!
I seem to struggle most with what to eat for breakfast so why don’t we start a thread where if you are reading this, comment what you eat for breakfast. I used to drink a gigantic, delicious smoothie. Here is the recipe:
My Delicious Gigantic Smoothie
1 cup fat free plain yogurt
1 cup skim milk
1 cup frozen mixed berries (not fresh; the frozen berries make it Icy and cold)
1 scoop vanilla whey protein powder
1 big spoonful almond butter (or natural peanut butter if I am being naughty)
Put everything in a blender and blend until smooth.
I used to split this up over 2 meals (breakfast and mid-morning snack) but then started drinking it all at one time when i realized by working out at 10 am, i didn’t really have time for a snack. It is @ 3 blocks carbs, 5 blocks protein, and 5 blocks fat.
For the latest challenge, I have decided to try to go dairy free. I replaced my massive amount of half-and-half in my coffee with vanilla almond milk- not bad! I am also eating 3 strips of turkey bacon, 3 eggs, a banana with almond butter, or all natural applesauce and almonds. It was an adjustment eating so much food in the morning, but I will say I am having much more energy for my workouts.
So if anyone is reading this… Let me know what you eat for breakfast because I’d love some new ideas!
I too do a “smoothie” protein shake most mornings. I combine 8 oz. of almond milk, protein and fruit. Most of the time I do half a banana and frozen mango or strawberries. On the weekends when I have more time I make omelets. There are so many different ways you can do this or even make a scrambler if you aren’t good at folding the egg over. Most recently I got the following recipe from Kath’s facebook page and I’m hoping that it is going to be as good as it sounds:
Banana Nut Muffins
2 c. Almond Flour
1 tsp baking soda
1 tsp salt
1 tsp cinnamon
1 c. walnuts
2 bananas
1 Tsp. vanilla
3 eggs
1/3 c. organic honey
3 Tsp. olive oil
Mix dry ingredients with dry and wet ingredients with wet, then mix the two together
Bake at 350 degrees for 17 minutes
Snack idea – Fruit and Nut Energy Bars
Apple-Pecan Bars
Grind 1/3 c. pecans in a food processor fitted with a steel blade
Transfer the nuts to a bowl
Process 1/3 c. each of pitted dates and dried apples
Add nuts and a pinch of cinnamon
Process until the mixture holds together when squeezed
Divide into six portions and mold each into a bar and wrap in plastic (an ice cube tray is great for this)
Store in an airtight containe in the refigerator (will be good for up to a week)
More Fabulous Flavors:
Follow the steps up top, using 1/3 c. of nuts and 1/3 c. of each dried fruit below
1. Apricot Muffin: dates, dried apricots and almonds
2. Cherry Tart: dates, dried cherries and walnuts
3. Banana Muffin: deates, dried bananas and cashews
*For a little something extra add a few cran raisins or golden raisins
As the new year has set in, I thought some new recipes for Paleo might be good since we all seem to be trying to find “true” paleo again! Here are a few that I have discovered from crossfits around the U.S. and I’ve tried.
Guacamole Deviled Eggs
(equals 1 protein and 1 egg)
1. Boil eggs, cool, cut in half length wise, take out yoke and place in bowl.
2. Add 1 TBLSP of avocado and mix, place back into egg halfs. Add any spices you choose and a little bit of salsa (I like to add garlic, sea salt and pepper).
Roasted Veggies
1. Cut 2 zuchini and 2 squash, place on roasting pan along with one bag of broccoli and 36 asparagus.
2. Spice veggies to your liking (I spray on a little olive oil, add garlic, pepper and sear salt).
3. Put in oven and cook at 375 degrees until desired tenderness is reached (the last few minutes you may want to turn the oven to broiler if you like them a little crispy).
Paleo Mayo
(1 protein, 15 fat, 0.5 carb)
1 raw egg
5 tsp olive oil
3 TBSP yellow mustard
1/2 lemon
Dash of cayenne
Salmon Burger
(12 proteins)
18oz of canned salmon (look for the one with the lowest sodium)
1/3 c. chopped green onions
2 TBSP chopped chipotle peppers
1/4 c. chopped cilantro
Juice of one lime
Mrs. Dash
1. Pre-heat oven to 300 degrees
2. Place the onions, peppers, cilantro, and lime juice in a food processor and mix well.
3. Add the salmon and a little Mrs. Dash to the mix and pulse a few times until all the salmon is mixed in.
4. Place in the frig for about 20 minutes
5. Split the salmon mixture into 4 equal patties (5oz. each).
6. Cook on the grill for 5 – 10 minutes on each side.
7. Top with 1 tsp of paleo mayo
ENJOY
A tasty Zone side, or snack. I discovered the other night:
Greek Tomatos
-one tomato sliced (1 carb block depending on how big)
-sprinkle with cracked pepper, a little garlic salt, and Greek seasoning
-drizzle with one teaspoon of olive oil (3 fat blocks)
-sprinkle withe 1 1/2 ounces of feta (1 protein block)