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Paleo Banana Nut Muffins or Bread Loaf

Here’s what I’m bringing to Ladies Night….The girls are taking over the gym. NO BOYS ALLOWED. See you tomorrow evening (Friday 4/23) at 7pm. Ladies: Don’t  forget to bring a Paleo friendly dish to share.

Ingredients:
2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries

Directions:
- Heat oven to 375 degrees
- Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
- Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
- Use Olive Oil as needed to grease the pan and/or muffin tray
- Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
- Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
- Store in the refrigerator for longer lasting muffins

Enjoy…and post modifications to comments

Coach Naj

A Recipe from Paleo Chef Rachel

Make sure to reserve your spot for the Paleo Cooking Class with Chef Rachel April 30th at  CrossFit Scottsdale from 6pm-9pm.  Paleo Challenge Participants get 3 bonus points! Here is one of her recipes to get you started:

Steak with Cumin & Mustard Rub      

Prep: 10 minutes/ Cooking: 8 to 25 minutes/Yield: 4-6 servings

This is my favorite way to season and cook steak. It combines three great spices that add immense flavor and antioxidants. I like to leave any visible fat on the steaks. It adds moisture, particularly with lean cuts of meat. (The fat in beef is preferable, from a health standpoint, to the fat in vegetable oils.) I round out the meal with cooked leafy greens or a crisp green salad with a side of fresh fruit.

For a smaller piece of meat, reduce seasonings and cooking time as needed. I used an 8-ounce buffalo steak, which took only about 2 or 3 minutes per side to come out rare.

Press Test: To test meat, hang your hand by your side. Rare meat will feel flaccid, like the web between your thumb and forefinger. Make a a loose fist and press again; that’s medium-rare. Make a tight fist and press into the web; that’s what well-done (really overdone) feels like.

Ingredients:

1 1/2 pounds boneless or 2 pounds bone-in beef or bison/buffalo steak (at least 1-inch thick): sirloin, tenderloin, fillet, NY strip, top loin, round tip, flank, London Broil, rib-eye, T-bone, porterhouse, club or sandwich steak, or other cut        

1 to 1 tablespoon melted avocado oil, or extra-virgin olive oil

1 teaspoon ground black pepper, or to taste

1 teaspoon finely ground unrefined sea salt, or to taste, optional

1 to 2 tablespoon ground cumin, or as needed to coat

1 to 2 tablespoons ground dry mustard (powder), or as needed to coat

1.   Preheat a medium-hot gas grill or preheat broiler. If using broiler, position a broiling rack 2 to 3 inches from heat source for 3/4-inch thick steaks, 3 to 4 inches for 1- to 1 1/2-inch thick steaks, 4 to 6 inches for 1 1/2- to 2-inch thick steaks.

2.   Pat steaks dry, then rub with olive or avocado oil. Lightly sprinkle both sides with sea salt and pepper; rub seasonings in with the back of a spoon. Liberally sprinkle one side with cumin and rub in with the back of a spoon. Turn and repeat with mustard on the second side. If time permits, let meat rest at room temperature for 30 minutes, or cover loosely with parchment and refrigerate for several hours or overnight.

3.   If using an electric oven or toaster oven, add 1/4 cup water to the bottom of the broiler pan (elevate the meat on the tray above). The liquid should not touch the bottom of the meat rack. During cooking, leave the door of an electric oven ajar. If grilling, place meat on hot grill.

4.  Grill or broil steaks, turning them after the halfway point. To test for doneness, make a small slit in the steak and check the center. The interior should be slighlty less done than desired; the steaks will continue cooking after you remove them from the heat.

Skip's Crustless Quiche

“Discipline is what gives us an edge”

Skip’s Crustless Quiche

Pre-heat oven to 375 degrees
Ingredients:
8-10 eggs
1 cup cooked spinach
6-8 slices of nitrate free, low sodium bacon
6-8 ounces cooked and chopped chicken breast
Any other vegetables

Directions:
Pre cook  bacon, chicken and spinach.  Beat eggs.  Add all ingredients to beaten eggs.  Place in a glass pie dish brushed with olive oil.  Bake for 30-40 minutes until eggs are cooked throughout.  Top may brown a bit but that’s okay. 

Great to make so that you have leftovers for the week!

Spring Break = Time to Bake

In the last month or so, inspired by the gamers and some of my other fellow CrossFitters, I have tried to work towards eating a livable Paleo diet.  My personal struggles with Paleo come in the form of dairy and desserts.  So this week while I have had some time off I have been playing with some recipes to satisfy my sweet tooth.  Here is the easy pseudo Paleo Berry Crisp:

 Ingredients:

2 packages of frozen berries of your choice
¼ c honey
¾ c almond meal (can be purchased at Trader Joe’s)
½ c cashew meal (made my own in my food processor, can omit and just use almond meal)
¾ tsp cinnamon
½ c butter

Put frozen berries in a square glass dish and drizzle a little bit of honey on top.  In a bowl combine the honey, nut meal and cinnamon.  Cut in butter until mixture is crumbly; then scatter over fruit.

Bake in an oven preheated to 350 degrees 45 minutes – 1 hour or until berries are bubbly and topping is crisp.  Enjoy without guilt, the CrossFit Scottsdale Coaching team did on Monday night during our staff meeting :)

Coach Katie

Weekend Recipe #2-Chipotle Lime Bacon-Wrapped Shrimp

Ingredients

  • 12 large, raw, peeled and deveined shrimp
  • 2 Tbsp olive oil
  • Zest from 1 lime
  • Juice from one lime (about 2 Tbsp)
  • 1/4 teaspoon chipotle powder (or more to taste)
  • 6 strips thin bacon, cut in half (12 pieces)
  • Skewers (for grilling) or toothpicks (for oven)

Method

1 Mix together in a small bowl the lime zest, lime juice, olive oil, and chipotle powder. Put the shrimp in the lime chipotle mixture; make sure each piece is well coated.

2 Spread the bacon pieces out over several layers of paper towels on a microwave-safe plate. Cover with another layer of paper towel. Microwave on high until the bacon fat begins to melt but the bacon is still pliable, about 1 1/2 minutes.

3 Prepare grill on high, direct heat (if grilling) or preheat the oven to 450°F.

4 Working one at a time, wrap a half piece of microwaved bacon around each piece of shrimp. If you are grilling, thread the shrimp onto long, flat skewers (flat skewers make turning the shrimp on the grill easier). If you don’t have flat skewers, I’ve used two thin bamboo skewers (soaked in water for 30 minutes beforehand) to the same effect. If you are using the oven, secure each the bacon onto the shrimp with toothpicks. Place the bacon-wrapped shrimp on a slotted baking pan (lined with foil inside for easy cleaning). Brush remaining lime chipotle mixture on the outside of the bacon-wrapped shrimp.

bacon-wrapped-shrimp-4.jpg

5 Grill uncovered for 5 to 7 minutes on each side, or bake in the oven for 10-14 minutes, until shrimp is pink and the bacon is crisp.

Makes 12 pieces.

Courtesy of SimplyRecipes.com

http://simplyrecipes.com/recipes/chipotle_lime_bacon-wrapped_shrimp/

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