NUTRITION

 

Side Dish Alert: Bacon Acorn Squash Patties

Ingredients

  • 1 large acorn squash, cut in half, seeds removed
  • 4-6 strips bacon, diced
  • 2 eggs
  • 2 tablespoons coconut flour
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 400 degrees.
  2. Cut your squash in half and place your squash open side, face down on a baking sheet.
  3. Roast your squash for 25-30 minutes.
  4. Once your squash is soft when you poke its skin, remove it from the oven to cool.
  5. Then cook your bacon in a medium pan until cooked through, and place on a paper towel to soak up the excess fat.
  6. Reserve 2 tablespoons of bacon fat in your pan after your bacon in done cooking.
  7. Scoop out your acorn squash into a bowl and add your bacon, eggs, coconut flour, and salt and pepper. Mix thoroughly until eggs are broken up completely.
  8. Use a spoon to scoop out a large spoonful of mixture and add to your hot bacon fat pan.
  9. Cook each patty for 3-5 minutes then use a spatula to flip it over and press down and cook for another 3-5 minutes.
  10. You just want to create a crust on each side of the patty.
  11. Repeat.
  12. Serve with your favorite protein.
  13. Makes 4-8 patties

Hydrating for Performance

Proper hydration is essential to peak performance. Hydration is especially important when it comes to longer endurance events – like the super triathlon at the CrossFit Games.

Many might have suspected a longer endurance event to kick off the Games (that has happened a few times in the past), but who would have guessed the first workout of the games was going to be a triathlon? And not just a typical triathlon, but a grueling event through sand and hills under the hot sun for 2-3 hours. So how do you prepare your nutrition and hydration for something like this? I coach Crossfit Endurance courses and one of the lectures is geared towards fueling for an endurance event. At what point does someone need to start to fuel? Anything longer than 30-45 minutes and most athletes are going to need a strategy in place to maintain effort/intensity levels. Here are some general guidelines that we teach:

Proper performance fueling is a three-legged stool, it requires hydration, electrolytes and nutrition.

Hydration – The general rule is to drink at least half of your body weight in ounces. I weigh 170 lbs, which means I need to drink at least 85 ounces of water daily (this is assuming no activity). Other factors that will make a difference here are how much I sweat during exercise, temperatures, humidity, altitude, etc…. During an endurance event I want to make sure I am drinking at least 16-20oz of water per hour, but that would change based on how much you sweat – every one sweats at a slightly different rate.

Nutrition – You’ve probably heard the phrase, “calories in, calories out.” The problem with this for endurance-based events is that you are burning calories quicker than you can replenish them, causing you to dig into your stored glycogen. An athlete will typically burn anywhere from 600-1500 calories per hour of intense exercise, and we can typically only consume 200-300 calories per hour. So how do we fuel during an endurance event? The most common thing you see is Gu packets. I know these are not paleo, but you may need to rely on these if you want to PR in your 1/2 marathon or you are doing your first triathlon. Each of these will typically provide you with 100 calories, which means you ought to plan to take about 2-3 per hour, these are pretty easy to carry. Another more “paleo” option to consider are Honey Stingers. Other options are recovery drinks such as Genr8 which is what I have been using as my preference for the past 2-3 years. You can mix these and carry them during a race, although I don’t think its ideal since it might be weighting you down.

Electrolytes – Most people think that Gatorade will provide them with everything they need. Sadly, that’s not true. Although these may contain sodium and potassium, you want to find a product that will also provide you with calcium, magnesium and chloride – my suggestion would be Salt Stick Tablets – I will typically take at least one per hour of exercise, and if the conditions are warmer I will double up on it. Make sure you are drinking enough water too so you don’t overload your system with electrolytes. The opposite can also happen – flooding your system with too much water and no electrolytes which typically will lead to severe cramping, nausea, vomiting and all sorts of unpleasantness and quite serious possible side effects that could lead to death. (Look up Hypernatremia or Hyponatremia for some additional information.)

These, of course, are general guidelines; a lot more can be said about each of these topics. For more information look up “Paleo for Athletes” since it breaks down endurance events based on time domains – 0-90 minutes, 90 minutes-4 hours, 4 hours-12 hours and 12+ hours.

Written by Nuno Costa

Apple and Butternut Squash Hash

  • 1 small butternut squash, skin removed, shredded
  • 1 apple, shredded
  • 1lb US Wellness Meats Natural Breakfast Sausage
  • 4 strips bacon, diced
  • 1/2 yellow onion, diced
  • 1 garlic clove, minced
  • 1/2 teaspoon dried basil
  • salt and pepper, to taste
  1. Place a large skillet over medium heat and add your diced bacon to the pan. Once the bacon is flipped a couple times and crispy, add to a separate plate to cool, keeping the bacon fat in the pan.
  2. In the bacon fat pan, add your minced garlic and diced onion. Mix around to coat.
  3. While the onions are cooking down, shred your apple and butternut squash. I just put mine through my food processor with the shredding attachment. Don’t have one? Use a grater. Don’t have one? Dice the apple and butternut squash instead.
  4. When your onions become translucent, add your breakfast sausage to the pan and break up with a wooden spoon.
  5. Brown the meat until it is have way cooked, then add your apple and butternut squash to the pan. Mix around.
  6. Add your basil and salt and pepper and mix around thoroughly.
  7. Cover for around 6-8 minutes, mixing around randomly to keep from burning, and to help cook the butternut squash down
  8. When your meat has cooked through and your butternut squash is tender, add back in the bacon and mix well.
  9. Add a bit more salt and pepper if needed.
  10. Eat up buttercup!
Crockpot Breakfast Pie
Ingredients
  • 8 eggs, whisked
  • 1 sweet potato or yam, shredded
  • 1lb Pork Sausage, broken up
  • 1 yellow onion, diced
  • 1 tablespoon garlic powder
  • 2 teaspoons dried basil
  • salt and pepper, to taste
  • any extra veggies you want to put in there: peppers, squash, etc.
Instructions
  1. I greased my crockpot with a bit of coconut oil to make sure none of the egg stuck to it.
  2. Shred your sweet potato. I used the shredding attachment on my food processor to make it super quick, but you could use a grater as well.
  3. Add all ingredients to your crockpot and use a spoon to mix well.
  4. Set it and forget it!! I stole that tagline. I’m gonna get sued. Eeeek.
  5. Place on low for 6-8 hours. I cooked it for more than 7 to make sure the pork sausage was completely cooked through.
  6. Slice it like a pie. Because I said so.
9/10/12
Simple Herb Crusted Chicken
herb salmon3
  • For the salmon
  • 2 salmon fillets (6oz each)
  • 1 heaping tablespoon coconut flour
  • 2 tablespoons fresh parsley (or dried, if you have on hand)
  • 1 tablespoon olive oil
  • 1 tablespoon dijon mustard
  • salt and pepper, to taste
  • For the salad
  • 2 cups arugula
  • 1/4 red onion, sliced thin
  • juice of 1 lemon
  • 1 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • salt and pepper, to taste
Instructions
  1. Preheat oven to 450 degrees.
  2. Place salmon fillets on a parchment or foil lined baking sheet.
  3. Top your salmon off with olive oil and dijon mustard and rub into your salmon.
  4. In a small bowl, mix together your coconut flour, parsley, and salt and pepper.
  5. Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.
  6. Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.
  7. While the salmon is cooking, mix together your salad ingredients.
  8. When salmon is done, place salmon on top of salad and consume.
  9. HOW SIMPLE WAS THAT?! omg.
8/8/12
PB&J Pancakes
Ingredients
  • 1 cup cherries, seeds removed
  • 2 heaping tablespoons of Sunbutter or regular butter
  • 2 tablespoons Coconut Flour
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon baking soda
  • pinch of cinnamon
  • pinch of salt
  • For the coconut sunbutter frosting:
  • 1/4 cup Coconut Cream Concentrate or homemade coconut butter
  • 1 heaping tablespoon Sunbutter or regular butter
  • 1 teaspoon agave nectar or raw honey
Instructions
  1. This is simple.
  2. Place cherries in food processor and puree.
  3. Add your sunbutter and egg and pureee more.
  4. Place in bowl and add your coconut flour, baking soda, vanilla extract, cinnamon and salt and mix together with a spoon.
  5. Place a large skillet or whatever you have that is best for cooking pancakes on, over medium heat.
  6. Once skillet is hot, use a bit of your oil of choice to grease it and pour your pancake batter. I made my pancakes about 3 inches in diameter (I’m guessing that’s the word). The smaller you cook them, the easier they will cook through and not be mushy. I warned you.
  7. Cooked for about 1-2 minutes per side.
  8. While your pancakes are cooking, mix your sunbutter frosting together. It’s good.
  9. In a bowl, mix together your coconut butter or coconut cream concentrate, sunbutter, and agave and/or honey.
  10. Top pancakes with the frosting.
  11. Consume. Be merry.
8/1/12

Bacon Guacamole Ingredients

  • 3 large avocados, halved lengthwise, pits removed
  • 1 (14oz) can diced tomatoes, excess liquid removed
  • 2 tablespoons olive oil
  • 6-8 strips bacon, cooked and diced
  • 1/3 jalapenos, finely chopped
  • 2 garlic cloves, minced
  • 1/4 yellow onion, diced
  • 1 tablespoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • handful of cilantro, diced
  • juice of 2 limes
  • salt and pepper, to taste

Instructions

  1. Heat up your grill!
  2. Cut avocados in half, remove pits, place on a plate and spritz (yes I said spritz) with 1/2 a lime.
  3. Then use a brush to “glaze” the inside of the avocados with olive oil then sprinkle with salt.
  4. Place avocados face down on the top rack of your grill and cook for 6-8 minutes or until your avocados have grill marks on them.
  5. While avocados cook, cook your bacon, let cool and dice up with a knife.
  6. Dice up your jalapenos, yellow, and garlic cloves and place in a large bowl.
  7. Once your avocados are done cooking, let cool, then scoop the ingredients into your bowl.
  8. Use a fork to mash up your guacamole, then add your bacon, tomatoes, garlic powder, cayenne pepper, your remaining lime juice, cilantro, and salt and pepper. Mix well.
  9. Serve with chips of your choice or eat with a big honk of meat.
7/23/12

Soft Blueberry Chocolate Chip Cookies

Ingredients

  • 2 cups blueberries
  • 1 cup walnuts
  • 2 tablespoons walnut oil (or almond or coconut, etc.)
  • 1.5 cup almond flour
  • 1/3 cup dark chocolate chips
  • 3 tablespoon maple syrup
  • 1 egg, whisked
  • 1 tablespoon cinnamon
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon baking soda
  • pinch of salt
  • coconut crystals, to top (optional)

Instructions

  1. Preheat your oven to 350 degrees.
  2. Place your two cups of blueberries in a saucepan over medium heat. Cook for 8-10 minutes, stirring frequently,
  3. While your blueberries cook, add your walnuts to your food processor and puree until the walnuts are turning more into a chunky nut butter. Then, while your food processor is still running, add your walnut oil to make a walnut butter.
  4. Then add your blueberries to your food processor with your walnuts. Puree until they are completely mixed together
  5. Now pour your batter into a large bowl and add the remaining ingredients. Mix well.
  6. Use a spoon or ice cream scoop to scoop out 1-2 tablespoon sized dollops of batter. Place each dollop on a parchment paper lined cookie sheet. My batter made 15 cookies.
  7. Bake cookies for 18-23 minutes.
  8. Let cool. Use a spatula to safely remove the cookies. They may stick.
  9. Eat em!
Recipe of the week 7/9/12
Paleo Nut Bread

 

2 1/2 cups almond flour

¾ cup shaved coconut

½ cup olive oil

2 over ripe bananas

2 tbls cinnamon

2 tsp nutmeg

4 eggs

1/3 cup walnuts

½ cup unflavored protein powder/rice flour/all purpose flour

½ cup milk

Step 1

Combine all dry ingredients in mixing bowl except almonds

Step 2

Beat eggs and add wet ingredients in separate bowl

Step 3

Combine egg bowl and dry bowl

Step 4

Place in baking pan

Step 5

Add crushed walnuts on top. Shave slits of butter and scatter on top. Drizzle maple syrup or honey over top

Step 6

Bake for 30-45 min at 400

*All ingredient amounts are approximate. I made this up and I just eyeball it every time I make it. Add flour or liquid as needed.

Recipe of the week 6/25/12

click Here for part of the video

Baked Benedict

Ingredients

  1. Medium portabella mushroom, gills and stems removed (gently scrape them out with a spoon)
  2. 1 egg
  3. 1 slice Canadian bacon, diced
  4. Seasoning (BBQ rub, cajun, salt and pepper, paprika, or whatever you like)

Notes

Homemade Canadian bacon can be made by seasoning a pork

tenderloin with liquid smoke and cooking for 20-30 minutes at 400 F.

Baked Benedict overview

This is a simple way to enjoy eggs benedict without the

bread. In lieu of English muffins, portabella mushrooms are

filled with cage-free eggs and homemade Canadian bacon

sprinkled with Bayou Cajun seasoning.

Directions

1. Place hollowed-out mushroom bottoms up on a baking

sheet.

2. Crack egg and place inside mushroom cap. Sprinkle with

seasoning. Top with Canadian bacon.

3. Bake at 400 F for 15-30 minutes depending on how well

done you like the yolk. The white will be done in about 15

minutes, and the yolk will still be runny. By 30 minutes, the

yolk will be cooked all the way through.

Recipe of the Week 6/18/12

 Sweet Potato Bacon Wraped Pucks

Ingredients

20 chilled sweet-potato discs

10 slices thin-sliced bacon

1 tbsp. olive oil

directions for potato discs

1. Preheat oven to 375 F.

2. Wrap sweet potatoes in foil and bake on a sheet pan until

easily pierced with a paring knife, approximately 1 hour.

3. Remove from oven and cool in foil in refrigerator overnight

or until cold.

4. Remove sweet potatoes from foil and peel with fingers.

Cut away all discolored spots with a paring knife and then

slice potatoes into ½-inch discs. Each potato should yield

4-5 slices.

bacon-wrapped sweet-potato pucks

overview

Wrapping anything in bacon is a good idea, but doing it

properly with sweet potatoes will result in delicious, healthy

finger food that looks like it was bought from the store.

directions for potato pucks

1. Cut bacon slices in half.

2. Place sweet-potato disc in the center of a ½ slice of bacon

and wrap bacon over the top, then place seam-side down

on a plate or sheet pan. Repeat with remaining discs.

3. Preheat a large sauté pan over medium-high heat and

add the olive oil. Immediately add pucks, seam-side down,

to the sauté pan. The goal here is to seal the overlapping

pieces of bacon together. Do not overcrowd the pan as

it will reduce the temperature too much, and the result

will be a soggy sweet potato. If the sizzle dies down to

inaudible, then the pan is overcrowded.

4. Cook seam-side down for 5-6 minutes, reducing the heat

to medium after 2 minutes.

5. Turn pucks over and cook for an additional 2-3 minutes or

until bacon is crispy and caramelized.

6. Remove from pan to a baking sheet or a paper-towel-lined

plate. Serve immediately or refrigerate for future meals/snacks.

Recipe of the Week 6/11/12

Pumpkin Pie Shake

Step 1: Bake 4 Med Size Sweet Potatoes

Step 2: Slice the baked potato up and stick it in the fridge to cool.

Step 3: Take 2 Cups of coconut milk from a can and pour into your blender.

NOTE: The Coconut milk from the can will be in a gel like state. Pour it all into the

blender (water and all from the can) and blend to make it smooth.

Step 4: Add vanilla whey protein (two full servings)

Step 5: Add a ½ – 1 Tbsp. of Cinnamon to the blender.

Step 6: Add Water to taste. If you like it thick less water and thinner uses more water.

Step 7 (Optional): I add Creatine, Dextrose, and Glutamine. Why?

Creatine: Helps recovery and also increases the muscles ability to do more

intense work. Stay stronger longer. Super Cheap.

Dextrose: Dextrose is a simple carbohydrate that is absorbed into the blood

VERY QUICKLY and causes a spike in insulin. This insulin spike makes it so the

Creatine, BCAA, Protein, Fats, and Nutrients of the shake are RAPIDLY

assimilated into the body. Super Cheap. Cranberry Juice is naturally high in

dextrose but tastes gross in this shake.

Glutamine: Helps muscle recovery and prevents muscle breakdown

Step 8: Split into two Nalgene sized bottles, refrigerate, shake and drink.

Paleo Zone Breakfast

(3 blocks)

1/3 cup of dry oat meal with 2/3 cup of water
4 egg whites scrambled
1/4 cup of cottage cheese
1 cup of strawberries or 1/2 cup of blueberries
9 almonds
Cinnamon

Scramble 4 egg whites
Cook oatmeal on stove or in microwave (90 sec)
Sprinkle some cinnamon in the oatmeal
Put cottage cheese over the oatmeal
Scrambled eggs over the cottage cheese
Strawberries or blueberries over the scrambled eggs
Almonds on top of the berries

Enjoy!

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