Dinner

Sunday 140921

For time:
10 – 8 – 6 – 4 – 2 Handstand push ups (parallette)
2 – 4 – 6 – 8 – 10 Squat clean, 185# (125#)

Post score to BTW.

Sweet Potato Chili 300x300 Sunday 140921

Delicious Sweet Potato Chili

The crock pot has to be one of the top gadgets that mankind has come up with (right up there with the automobile and the internet, if you ask me). It takes minimal effort to prepare and cook delicious and healthy meals. Like this Sweet Potato Chili from Born Fitness – quick to prepare, simple and delicious. All you really need is a bit of foresight to get things rocking. 

Check out the original recipe by clicking here.

NOTE: I modified the recipe slightly for convenience and personal preference. Check it out:

INGREDIENTS

  • 2 pound ground beef
  • 3 medium sweet potatoes, diced
  • 1 (14.5 ounce) can diced tomatoes
  • 1 can tomato sauce
  • 1 large sweet onion, diced
  • 2 green peppers, diced
  • 2 diced jalapeno peppers
  • 1 can black beans, drained and rinsed
  • 1 or 2 packets of chili seasoning
  • Optional: avocado

DIRECTIONS

  1. Chop up all the vegetables. (Boring but necessary)
  2. Place everything in a slow cooker.
  3. Add in two 14.5 ounce cans of water (use the can from the beans). Use less water if you like a thicker chili.
  4. Cook on high for 6 hours.
  5. Go be productive and look forward to a bowl of delicious chili when you get home.
  6. If you want, slice up some avocado and place on top.
  7. Eat and be satisfied.

Pro-tip: If you eliminate the beans and tomato sauce, this is a Paleo meal!

Wednesday 140813

Take 15 minutes to work up to heavy OHS

Then, for time:
10 To 1 reps of OHS @ 65% of today’s 1RM
10 Toes to bar between each set of OHS

Post scores to BTW.

enchilada stew 300x225 Wednesday 140813

Delicious Easy Recipe – Paleo Enchilada Chicken Stew from PaleOMG.com

If we’re ever in a pinch for some healthy eats and don’t really feel like cooking, the crock pot becomes my best friend. Granted it takes a small bit of planning in advance, but it’s literally as simple as throwing all the ingredients into  your crock pot (either first thing in the morning before work or before bed) and then eating it once it’s done! Super simple, delicious and nutritious.

Next time you don’t feel much like prepping healthy meals for the next couple of days, give this recipe a shot.

Recipe from Juli Bauer at PaleOMG.com – original recipe can be found by clicking here.

Ingredients

  • 2lbs chicken breasts
  • 1 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 (4oz) can of chopped jalapenos
  • 1 (4oz) can of chopped green chiles
  • 2 tablespoons coconut oil
  • 1 (14oz) can of diced tomatoes
  • 1 (7 oz) can tomato sauce
  • 3 garlic cloves, minced
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • bundle of cilantro, to garnish
  • avocado, to garnish

Instructions

  1. Pull out your handy dandy crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order.
  4. Put on low for 8-10 hours or high for 6-8.
  5. After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
  6. Top with cilantro and some avocado.
  7. Eat up!!

 

Wednesday 140716

“Isabel”
30 Snatches, 135#/95#

Post scores to BTW.

chicken enchilada bake 475x229 Wednesday 140716

Chicken Enchilada Bake

Chicken Enchilada Bake

Recipe from Juli Bauer at PaleOMG.com (click here for the original)

Zoned by our very own Robyn Kunick-Bosch

Ingredients

  • coconut or olive oil spray, for greasing baking dish
  • 1 pound cooked, shredded chicken (I used a rotisserie chicken) (16PRO)
  • 1 (14 ounce) can El Pato enchilada sauce (3CHO)
  • 490g (~¾ cup) of 505 jarred or any canned diced green chiles (2.5CHO)
  • 357.5g (~2-3) orange bell peppers, seeded and diced (or any color you like)(2.5CHO)
  • 97g (~⅔cup) red onion, diced (1CHO)
  • 2 garlic cloves, minced
  • ½ teaspoon chili powder
  • ½ teaspoon dried oregano
  • salt and pepper, to taste
  • 2 eggs, whisked
  • cilantro, to garnish
  • goat cheese, to garnish (optional)

Instructions

  1. Preheat oven to 350 degrees. Grease an 8×8 glass baking dish.
  2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well.
  3. Then add eggs and mix well to incorporate.
  4. Pour mixture into baking dish.
  5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed.
  6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro.

Total Zone Blocks 18 PRO, 9 CHO

Weigh out entire dish when done cooking minus the weight of the dish and divide by 18 to tell you how much 1 PRO/0.5CHO weighs.

Throw a little sliced avocado or guacamole on top to balance out the fats.

 

Wednesday 140514

“Michael”

Three rounds for time:

Run 800m
50 Hip extensions
50 Sit-ups

Post time to comments and BTW.

 Wednesday 140514

Welcome baby Jacob Matthew!  Whole family is doing great.

There is some good news for you PM WOD fanatics.  Starting May 20th, we will be adding a 5:30pm and 6:30pm WODs to the schedule.  This will be a trial run only on Tuesday PMs as we start.  All classes will still be 60 mins in length, with the same great coaching and attention you are used to at Verve.  The classes at 5pm, 5:30pm, 6pm, and 6:30pm will be capped at smaller sizes, however this will add 2 additional WOD times during our high capacity evening times so everyone can get their WOD on.   Sign up on MBO as always.

Well the Lean & Mean Nutrition Challenge is in full swing, don’t lose your steam!  Summertime is just around the corner and that means Water World!!!   Along those lines, Robyn found a recipe from Paleo OMG and was kind enough to “Zoneify” it for all of us.  Thanks Robyn!

Artichoke Lemon Pesto Chicken Pasta

Ingredients

  • 1lb boneless, skinless chicken breasts, cubed
    (or chicken thighs if you prefer)

  • 2 large spaghetti squash, cut in half lengthwise
    (get BIG ones – or 3 smaller)

  • 18 artichoke heart quarters (I used jarred marinated artichokes that were in olive oil for more flavor- rinsed before chopping)

  • 5 + ⅓ teaspoon olive oil or avocado oil

  • 4-5 tablespoons vegetable broth

  • 2 garlic cloves, minced

  • ½ cup fresh parsley

  • ½ cup fresh basil

  • juice of 2 lemons

  • salt and pepper, to taste

  • ~5 cups of spinach (I used the small container from sprouts)

Instructions

  1. Preheat oven to 405 degrees (not 450, stop questioning me)

  2. Cut the squash in half lengthwise, place cut side down on a baking sheet and bake for 30-35 minutes or until squash gives when you poke the outside of it.

  3. Use a spoon to remove the excess seeds then a fork to thread the strings from the squash. To make spaghetti, duh.

  4. But while the squash is baking, make the pesto and chicken.

  5. Place a large pan over medium-high heat, add a splash of fat and 1 minced garlic clove. As soon as the garlic becomes fragrant, add the halved artichokes. Sprinkle with salt and pepper and let cook until slightly browned and tender on all sides.

  6. Once artichokes are browned, add them to a food processor along with the walnuts, olive oil, vegetable broth, and second garlic clove. Puree until smooth.

  7. Then add the parsley, basil, lemon, and salt and pepper. Puree once more until smooth. Taste and add more lemon and salt and pepper to your preference.

  8. Once pesto is done pureeing, add the chicken to the same pan that you sautéed the artichokes in.

  9. Cook chicken over medium-high heat until browned on all sides. Sprinkle with a bit of salt and pepper.

  10. Once chicken is cooked through, add in about ¼ of a cup of the pesto to the chicken along with the spinach, in the pan and mix well to coat. Cover and let cook for 2-4 minutes or until spinach is wilted.

  11. Then add the threads of spaghetti squash to the pan (or a large mixing bowl if you need more room). Mix spaghetti squash, pesto, and chicken all together.

  12. Serve with some fresh basil on top.

Zone Servings: ¾ cup = 1P, 0.75C, 1F
2 ¼ cups = 3P. 2.25C, 3F 

 Wednesday 140514

Caveman Cafeteria Hunter/Gatherer Menu

Caveman Cafeteria Food Truck
by Mieszka

Their menu is broken into 3 sections: Hunter, Gatherer, and Cheat Day. (By the way, if Saturday is your cheat day, try some of their bacon chocolate chip cookies. I am mildly addicted.) I only dissected their Hunter/Gatherer menus, and Chef Dave was kind enough to let me interrogate him about his menu so I wouldn’t have to dissect and weigh everything at home. He is a very cool and laid back guy, so feel free to request modifications on fats and oils!  

Hunter Menu:

Bistro Steak: Grass-Fed Wagyu Beef, Organic Mushrooms and Marrow Sauce
(5P, ¼ C, 18F)

  • 5 oz of beef
  • 4 oz of mushrooms
  • 2 T Organic butter (As prepared, but you can substitute EVOO on request. This is still 18 blocks of Fat. Ask them to use less fat, they are more than happy to cut it down)
  • Marrow sauce- No flour or sugar in their sauce!

If you want to increase the carb blocks, order a side of kale or veggies!

Shortribs and kale 300x152 Caveman Cafeteria Hunter/Gatherer Menu

Shortribs and kale

Short Ribs: Grass-Fed Beef Short Ribs, Organic Kale Sautéed in Coconut Oil  
(5P, ½ C, 9F)
• 5-6oz cooked meat
• 1 cup kale
• 1 T coconut oil (again, you can ask them to reduce the fat for better block portions)

Wagyu Beef Sliders1 300x225 Caveman Cafeteria Hunter/Gatherer Menu

Wagyu Beef Sliders

Sliders: Three Grass-Fed Wagyu Beef Sliders served on a bed of Coconut Kale with Organic Seasonal Mushrooms and Demi-Glaze.
(6P, 1/4C, 5F)
• 3 x 2oz sliders
• 1/2 cup cooked Kale
• 1 1/2 tsp coconut oil
• 1/2 oz sauteed mushroom

Mushrooms N’ Bacon: Organic Mushrooms, Berkshire Bacon, and fresh herbs with Demi-Glaze
(1P, 1/4C) (Ask them to mix it with a side of kale for an awesome meal: (1P, 3/4C, 9F)
• 3 slices bacon chopped
• 4oz mushroom

Sausage and Peppers (no bun)
(4P, 1/4C)
•4 oz Ground pork sausage
•4 oz Peppers and onions
•4 oz Marinara (no sugar added!)

Zucchini salad
(1/2C, 9F)
•1 cup zucchini
•1 T EVOO
•1tsp Capers
•1tsp lemon juice

 Side of Bacon (or add to any dish)
(1P)
• 3 slices chopped bacon
Gatherer Menu:

Roasted Veggies: Organic, Seasonal, Colorado Vegetables
(approx. 1/2 C)
• 1 cup veggies

Coconut Kale: Organic Kale
(1/2 C, 9F)
• 1 cup cooked Kale
• 1 T coconut oil

 

Vegetables with Bacon and Grilled Chicken

We love it when you share some of your favorite go-to paleo/zone recipes or your own fabulous creations with us, because then we can share it with everyone!  Keeping a commitment to your health and nutrition mean discipline, but it doesn’t always have to mean the same ol’ food day in and day out.  Sure, we are creatures of habit, but we always love a new nom nom meal to munch on and ignite the taste buds!

Have you blocked out an awesome paleo meal that you are proud to show the world?  Send it to us at info@crossfitverve.com with a picture, so we can try it out and share it with the rest of the community.  Thanks to Robyn for this week’s yummy goodness below!

2012 06 26 13 07 40 9631 225x300 Vegetables with Bacon and Grilled Chicken

Vegetable and Bacon Chicken

Vegetables with Bacon and Grilled Chicken

Ingredients:

  • 7 strips bacon
  • 18 oz grilled chicken (I used tenders and just grilled them seasoned with Peruvian Chili Lime from Savory Spice Shop)
  • 1 TBSP + 1/3 tsp bacon grease, or any oil
  • 2/3 cup onion – diced
  • 27 oz. Brussels sprouts – halved or quartered depending on size
  • 24 spears of asparagus – cut into thirds or fourths
  • 3 cups chopped or sliced mushrooms
  • 2 cups chicken broth
  • salt and pepper to taste

Preparation:

  • Fire up the grill and get the chicken cooking.
  • Cut up bacon into ½ to 1 inch size pieces and fried it up in a pan on medium high, save the grease if you want to use it for your fats
  • When the bacon is crispy, scoop out and put on paper towel lined plate, and don’t forget to save the fat. Set bacon aside
  • Using the bacon fat or oil of your choice in a larger pot add oil, onion, and mushrooms; add a little salt and pepper if you like; sauté for about 2 min on medium
  • Mean while check the chicken – when fully cooked pull of grill and allow to cool a little before dicing it up.
  • Add Brussels sprouts; sauté for about 5 min on medium
  • Add asparagus and broth, bring to a bubble (I increased temp to med-high to get bubble rolling quickly), cover, reduce heat to medium low and cook for 10 minutes.
  • Drain extra broth from pot, add bacon and diced chicken, throw in a little more Peruvian Chili Lime Seasoning, let flavors meld for about 5 min and ENJOY!

Recipe make 12 cups with 20P, 10C, 10F
Serving size: 2/3 cup = 1P, 0.5C, 0.5F

Enjoy with a side of fruit or more veggies.  Add some sliced or chopped nuts on top to balance out the blocks.

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!

2012 06 14 16 42 02 4531 475x356 Spaghetti in creamy tomato sauce

Creamy spaghetti yum yum!

Firehouse Carne Asada

I have been raving about the paleo diet to the guys 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.  

carne 300x224 Firehouse Carne Asada

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.
carne veggies 300x224 Firehouse Carne Asada

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!)

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.
primavera 300x224 Squash primavera

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!! 

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

BBQ 224x300 Paleo BBQ
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