FUEL

2010-10-01T11:43:00.001-07:00

10 July

2010-07-11T05:04:00.000-07:00

So I plan on a major change in Aug for 1 year............it will not include pictures like this.

its the fourth eat and enjoy life......

2010-07-04T06:16:00.000-07:00

Well it is official I am going to be creating my own "box" if you will. I have been trying to make it work on base. Not really working out. Mostly due to my time restraints an my need to hop from on piece of gear to another. However I will say the people at the base pool are awesome. I have been swinging kettlebells and burpees with not one single issue.

well people like photo so enjoy the good tasting food I ate last night... later Pat

17 Feb 10

2010-02-17T16:29:00.000-08:00

Well good evening, after much frustration this evening. I turned to the one thing I can usually figure out. Cooking. It might strike you odd but I am an paleolithic eatter: Paleo is a simple dietary lifestyle that is based on foods being either in or out. In are the Paleolithic Era foods that we ate prior to agriculture and animal husbandry (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, root tubers, fruit, berries, mushrooms, etc.). Out are Neolithic Era foods that result from agriculture or animal husbandry (grains, dairy, beans/legumes, potatoes, sugar and fake foods)

That being said typically people work on a 90:10 ratio. 90 percent of the time you eat paleo, 10 percent you don't ( beer, mistakes in food ordering..cheat meals and etc)

So I thought I would share a favorite recipe of mine with you all.

Indian Stuffed Peppers
----------------------

2 red and 2 green peppers (large)

5 Tbsp olive oil

1 onion, finely chopped

2 tsp ground coriander

1 tsp ground cumin

1/2 tsp cayenne pepper (or to taste)

12 oz ground beef

1 can (400 gr) tomatoes, keep the liquid salt

Heat 3 Tbsp of oil in a frying pan, fry the onion until golden.

Add spices and cook 2 minutes. Add the ground beef and cook well

. Add the salt and cook a minute. Cut the top of each pepper, remove the seeds and the ribs inside. Fill them with the beef mixture. Select a large sauce pan, big enough to fit the four peppers standing up.

Put the last 2 Tbsp of oil in the pot, fit the peppers,

add the tomatoes around and pour the tomato juice into each pepper.

Cover the pot, bring to boil and simmer for 40 minutes.

approxmently 7 minutes left....

ltr Pat

31Jan2010

2010-01-31T10:46:00.000-08:00

Monday
Casual Joe ----------
Brown and crumble some ground beef with chopped onions and garlic (about an onion to a pound or a bit more of beef.) Pour off the excess grease,stir in a package of chopped spinach, cooked and well drained. Then stir in 3 or 4 beaten eggs, and stir until eggs are set. I don't even like spinach and I love this dish!

Tuesday
Sausage Chicken Thighs----------------------
1/2 pound sweet Italian sausage
2 pounds chicken thighs
1/4 tsp. pepper1 medium chopped onion
2 garlic cloves, minced
1/2 tsp. rosemary
3/4 cup chicken broth
Prick sausage all over with a fork, and cook in large skillet over medium heat until browned and cooked through, about 15 minutes. Remove from pan, and drain on paper towels. Sprinkle chicken with pepper, cook until browned on both sides, about 8 minutes. Remove chicken from pan. Then add onion and cook until tender, 5 minutes or so. Stir in garlic and rosemary, add broth. Cut the sausage into thirds, and put both the sausage and the chicken back into the pan. Simmer, covered, for 25-30 minutes.

Wednesday
Chuck Steak Pizza Iola---------------------
1 beef chuck steak, cut 1 inch thick,
1 1/2 to 2 pounds
1 small onion, chopped
1 14 oz can Italian peeled tomatoes, drained and chopped
1 Tbsp chopped fresh oregano or
1 tsp dried
2 garlic cloves, chopped pinch of hot pepper flakes
2 Tbsp olive oil

Preheat oven to 350F. Place steak in a shallow glass baking dish withplenty of space around the meat. In a bowl, combine all other ingredients.Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, oruntil tender. Slice steak and serve with sauce from pan.
From _365 Easy Italian Recipes_ by Rick Manzullo O'Connell

Thursday: Left over’s

Friday
Italian Chicken---------------
2 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, crushed
1/4 tsp dried oregano
1/8 tsp pepper
Mix all in a shallow di
sh. Add 4 pieces of chicken, turning to coat well.Cover and refrigerate for 8-12 hours, remember to turn it overoccasionally. One hour before serving, heat oven to 450F. Line a bakingsheet with foil, and put chicken on. Put pan in oven, reduce heat to 325F.Bake 35-45 minutes.
From JoAnn

22 Jan

2010-01-22T11:02:00.000-08:00

Dinner time Fun:

4 Blocks

Ingredients:
4oz Pork Tenderloin
2 Cups Fresh Zucchini
3 Cups Fresh Broccoli
3 Cups Raw Spinach
½ Red onion sliced
1 tomato sliced
1 Tsp Oil & Vinegar Dressing

Instructions: Spray large non-stick skillet with cooking spray and slowly cook the pork loin until cooked through and no longer pink. In a separate skillet sauté the zucchini over medium low heat for 8-10 minutes or until soft and slightly browned. Steam broccoli until softened and no longer crunchy approx 20 minutes. Place all on dinner plate and serve with salad.Prepare the salad by putting 3 cups spinach on salad plate, place tomato and onion over spinach and dress with oil & vinegar dressing.

Enjoy..........

Welcome Boot campers 20 Jan 2010

2010-01-20T08:21:00.000-08:00

So lets talk breifly what this means for you.
1 block of Protien = 7 grams
1 block of Carb = 9 grams
1 block of Fat = 1.5 grams
By applying the above rules. We can figure out the zone block for this Healthy Choice meal: Mesquite Beef W/Bbq Sauce, Roasted Red Potatoes, and Corn,Carrot Pea Medley, Frozen Meal

We see a very unbalanced meal, it doesn't meet the basic guidlines for a good zone meal. It fall short in every catergory. Not to mention it is approxmently 53% carb. Bad choice overall. I would be willing to predict a sleepy feeling after eating and the inability to concenrate. So what is a good Lunch meal?? well how about this 3 block choice:

Deli sandwich style

1 slice of bread ( more grain better....however I am a non bread person)
1 0z of cheese ( thats approx one slice)
1/2 tsp of mayo
3 oz of lean sandwich meat ( roast beef is really good....smoked turked is second in my book)
3 almonds 3 peanuts
1/2 apple or orange

For those going wow that looks like a normal lunch..... I would suggest you weigh that 3 oz of meat, I am fairly sure your skimmping yourself. Shoot over to target or the wally-world and get a digitil scale ( should only run you 20 bucks.... I have had my $20.00 version for approx 2 yrs) It will help tremendously. Well enjoy I hope to see you at the Compound.

Well hello there for joining me on the "net". I am not a computer person so this is an undertaking alone. So first off most are here for Food info. So let me help you a bit. Right side of the screen is a bunch of links. CF journal 21 is clickable and you can download it right from there. Great base line resource. The Zone is a great place to get pre-made block recipes. So enough of that here is a copy of the CF-21. An below will be another clickable link for you to follow.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

18 Jan

2010-01-17T06:16:00.000-08:00

08 JAN

2010-01-10T04:24:00.000-08:00

Wow it has been a week already from coming off the eat like everyone else. I feel so much better. I am in a good mood, super motivated in the gym. An in general feel better mentaly. Not that I had a bunny to hack people up and put them in my trunk. But I have less stress and less mental fog. Well time for some football and BBQ pork enjoy.

Easy BBQ Pork-------------

3-5 lb boneless pork roast or a Boston Butt with a small amount of bone

4-5 cloves garlic, minced

1 medium onion, minced

salt and pepper to taste 1 bottle of your favorite bbq sauce (use the NeanderThin recipe)

Place theroast, garlic, and onion in a crock pot on high. Add the salt and pepperand a little bit of water. Cook on high until you can easily shred the porkroast with a fork. I would cook this in my crock pot (Rival) for about 5hours. Remove the roast and shred the meat removing as much of the fat aspossible and the bone. Strain the grease in the crock pot, keeping any bitsof garlic and onion left and throwing out the grease. Place the shreddedmeat back into the crock pot, along with the bits of garlic and onion. Pour the BBQ sauce over all until the meat is covered. Mix well. Continue cooking the pork in the crock pot for about three hours, on low. Very Good.From: dmferrell@happy.uccs.edu

2010-01-06T12:27:00.001-08:00

Chicken Breasts with Red Pepper Sauce
-------------------------------------
2 medium tomatoes, peeled, seeded and chopped
1 small onion, chopped
1 medium red bell pepper, chopped
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped, or 1/2 tsp dry basil
1/4 tsp dried thyme
1/4 tsp hot pepper sauce
1/4 tsp fresh ground pepper
4 skinless, boneless breast halves, pounded to 1/4" thickness
2 tbsp olive oil (substituted for butter in original recipe)
1/2 cup chicken broth (substituted for white wine in original recipe)

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add Chicken breasts, cook 3 minutes a side, until chicken turns white. Add broth, reduce heat and simmer 10 minutes. Spoon red pepper sauce on plates, and arrange chicken on top. Makes 4 servings.
Adapted from _365 Ways to Cook Chicken_ by Cheryl Sedaker.

Not a bad meal, however it makes a lot of sause. Which is sweet not really that hot. It would be better with chicken grilled and marinated in a hot spicey style way. Overall good but needs to be tweeked a bit. I will play with it in a couple weeks and post up with the changes.

2010-01-05T04:26:00.000-08:00

Well it has been a ruff couple of weeks. I went completely off the paleo/zone stuff I was doing. Wow what a horrible idea that was. I can not even to begin explaining the pain I was in. Tummy hurt very bad. Constinpation, gas, bloating ( I drank two bottles of pepto over the two weeks) and best yet gained 15 pounds, blood pressure went up, and became very sleepy.
Sleepy would be an understatment. I would sleep approx 8 hrs then need a two hour nap mid afternoon. It doesn't make sense to eat (because your hungry) then have to take a nap? I was shocked to find all the "good eats" made me feel horrible. Pizza, chesseburger, wings, french fries, potatoes, burrito's, taco's, and all the desserts you can think of. Two week 15 pounds. Holy shit.
I ate like the typical American. I consumed "fast food" three times a week and approxmently 4 beers a night. I did approxmently 5 WODS during this time and the last one ended in an adult tempertantrum. It was a thruster wod (135) paired with double unders something I usually do well in. My heart felt like was going to explode the first round and double unders left me bent over like a hooker in a alley. I had zero enegry for workouts and huge case of grumpy old man syndrome going on for the rest of the day. Not at one point did I feel or perfome well.
All of this being said I am back on eating paleo and all ready I feel better, I sleep better and will most likely see the performance in the end of the week. I can't say I am suprised however, I didn't think it would be this quick or so noticable within 15 days. I can't even imagine trying to do a Mickey D's for all three meals for a two week period. holy shit I would die. Well onword and upword.

Last night for dinner I had a quick and easy one

Zone style

8oz kiabasa
1 can diced tomato's
1 small can of sliced black olives
8 oz cleaned and sliced mushrooms
4 cups of green beans

directions

cook beans in seperate pan with 2 tsb of olive oil; Cut kiabasa up into small slices pan fry with 2 tsb of olive oil; add can of diced tomato's and drained can of olives, allow to simmer for approx 10 mins. Add muschrooms for 5. Reduce heat and serve over bed of green beans.

30 DEC

2009-12-30T12:10:00.000-08:00

Have fun eat well for soon we diet....

22 Dec

2009-12-22T09:36:00.000-08:00

Important beer facts

21 Dec

2009-12-21T08:21:00.000-08:00

Paleo Brands new website check it out at:

http://paleobrands.com/

Day two of the 7 day meal planner

Breakfast: Yogurt and Fruit
Ingredients

1 ounce lean Canadian bacon (substitute 3 turkey bacon strips or 2 soy sausage links)

½ cup fresh blueberries, rinsed and drained

4 teaspoons slivered almonds

1 ½ cups plain low-fat yogurt

Instructions: Prepare bacon or soy patties, following package instructions. Stir fruit and nuts into yogurt, and serve with bacon or links on the side.

Lunch: Tuna Salad
Ingredients

4 ounces albacore tuna packed in water, drained

¼ cup celery, washed, dried, and coarsely chopped

4 teaspoons olive oil-and-vinegar dressing*1 or 2 lettuce leaves, washed and dried

1 orange, sectioned

1 cup blueberries, rinsed and drained

Instructions: Mix tuna with celery and stir in dressing. Prepare a bed of the lettuce, and top with tuna mixture. Mix orange sections with berries and serve for dessert.

*Zone oil-and-vinegar dressing for this meal contains

1 1/3 teaspoons olive oil and 2 teaspoons vinegar.

Extra vinegar may be added to taste.

Dinner: Foiled Flounder with Green Beans
Ingredients

vegetable spray

6 ounces boneless flounder fillet (substitute mild, flaky fish of your choice)

2 tablespoons yellow onion, peeled and chopped

sprinkling of Parmesan cheese

¼ teaspoon freshly ground pepper, or to taste squirt lemon juice

3 cups fresh green beans, washed, ends removed, and halved

4 teaspoons almonds slivered

For Dessert 2 plums

Instructions: Preheat oven to 425 degrees. Tear off an 18-inch-by-12-inch piece of foil. Spray the center lightly with vegetable spray, and place fish in the center of the foil. Top with onion and sprinkle with cheese, pepper, and lemon juice. Fold foil loosely over fish, leaving ample space for air. Carefully turn up and seal the ends and the middle so that juices won’t leak out. Bake in the preheated oven 18 minutes. Meanwhile, steam the green beans: in a large pot fitted with a steaming basket, bring 1 inch water to boil. Add beans to the basket and steam until crisp-tender, 10 minutes. Drain, place in serving bowl, and fold almonds. When fish is done, carefully open foil to prevent steam burns, and remove to a plate. Serve with green beans. Serve pineapple for dessert.

13 Dec

2009-12-13T17:26:00.000-08:00

Another great article by crossfit impulse. Check it out

http://crossfitimpulse.com/nutritional-first-steps/

Week of Zone meals

day one

Breakfast: Fruit Salad

1 cup low-fat cottage cheese

1 cup fresh or reduced-sugar canned pineapple,

cubed1 cup reduced-sugar canned mandarin oranges, drained

4 macadamia nuts, crushed
Instructions: Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.

Lunch: Chef’s Salad
1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces

½ cup chickpeas, drained, and rinsed

½ cup button mushrooms, washed dried, and coarsely chopped

½ cup celery, washed, dried, and coarsely chopped

4 teaspoons olive oil-and-vinegar dressing

*3 ounces deli-style turkey breast, cut into strips

1 ½ ounces deli-style ham, cut into strips

1 ounce reduced-fat Swiss cheese (substitute any reduced-fat cheese), julienned

For Dessert 1 medium apple
Instructions: Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and cheese. Serve apple for dessert.
*Zone oil-and-vinegar dressing for this meal contains 1 1/3 teaspoons olive oil and 2 teaspoons vinegar. Extra vinegar may be added to taste.

Dinner: Ginger Chicken
1 1/3 teaspoons olive oil

4 ounces boneless, skinless chicken breast, cut lengthwise into thin strips

2 cups broccoli florets, washed

1 ½ cups snow peas, washed

¾ cup yellow onion, peeled and chopped

1 teaspoon fresh ginger, grated

For Dessert1 cup seedless grapes

Instructions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and sauté, turning frequently, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger, and ¼ cup water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.

04 Dec

2009-12-06T15:20:00.000-08:00

Monday Chicken Breasts Piquant-----------------------

3/4 cup chicken stock or broth or bouillon

juice of 1 lemon

1 clove garlic, crushed

1/8 tsp. pepper

1/2 tsp. dried onion

1 tsp. paprika

2 chicken breasts,

split Combine first 7 ingredients in skillet and bring to a boil. Add chicken,cover and simmer 15 minutes. Turn chicken over, and simmer 15 minuteslonger, or until tender. Sprinkle with parsley.From: Joanne Taylor in "3 Rivers Cookbook II"

Tuesday
Bacony Chicken Thighs---------------------

2 pounds chicken thighs

1/4 pound bacon

1 cup chicken broth

Cut bacon into 1" pieces. Cook in iron skillet till done. Remove bacon to drain. In same skillet over medium heat, cook the chicken in the bacon fatuntil brown on all sides, about 10 minutes. Spoon out the bacon grease.Pour in the broth, heat to boil, reduce heat to low, cover and simmer 20-30minutes, until chicken is fork tender. Throw bacon back in, and you're done.From: JoAnn

Wednesday Grilled Pork Chops (must do ahead)-----------------------------------

1/4 cup fresh lemon juice

2 Tbsp olive oil

3 garlic cloves, minced

1/4 tsp. ground thyme

1/4 tsp. dried oregano

1/4 tsp. black pepper

6 pork chops, 1 inch thick

In a shallow dish, blend all ingredients, except meat. Add pork chops.Cover and chill 12 hours or overnight, turning meat occasionally. To serve,remove meat from marinade. Grill over hot coals 15-20 minutes per side oruntil done. Baste chops with marinade during grilling._

Thursday Left overs

Friday

Rumanian Steak
Ingredients:
Marinade Ingredients:
3 each garlic cloves, minced
3 tsp kosher or sea salt
2 T paprika (mild Hungarian preferred)
1 tsp dried oregano (or 1 T fresh)
2 tsp ground cumin
2 tsp fresh cracked black pepper
1/4 cup extra virgin olive oil
3/4 cup red wine of choice (cabernet sauvignon is preferred)
juice of 1 lemon
Basic Ingredients:
1 each 1-2 pound lean flank steak
2 each small eggplants (Japanese eggplant)2 each zucchini
4 each portabella mushrooms
1/4 cup balsamic vinegar
2 cups low fat or nonfat plain yogurt (strained)
2 T chopped fresh dill (or 2 tsp dried dill)
1/2 cup cucumber, chopped
1 T lemon
1 each garlic clove, minced
1/4 cup chopped fresh mint
1/4 cup chopped onion
2 each cantaloupe
Directions:
· Make basic marinade by combining all ingredients.
· Take flank steak and marinade in 3/4 cup of marinade for 2-4 hours (reserve 1/4 cup for veggies).
· Combine yogurt, cucumber, dill, lemon, garlic, mint and onion in a bowl. Chill.
· Slice of cantaloupe and set aside or chill.
· After marinating steak... preheat grill, broiler or grill pan.
· Wash all vegetables well. Cut zucchini into grill-able slices by slicing lengthwise.
· Cut baby eggplants in half lengthwise. Leave portabellas whole.
· Add balsamic vinegar to remaining quarter cup of marinade.
· Place steak on grill (6 minutes per side for med rare), turning 1/4 turn at 3 and 9 minutes for good crosshatch grill marks.
· Take steak off grill and let sit for 8-12 minutes before slicing to allow juices to redistribute.
· Brush veggies with marinade and place on grill. Grill until firm but tender and they have nice grill marks.
· Slice meat thinly against grain.
· Serve 3 ounces of meat with 1/4 quarter of the grilled veggies, 1/2 cup of the yogurt sauce (dip for meat and veggies), and 1/2 cantaloupe.

some eats menu 2

2009-11-30T15:21:00.000-08:00

Monday
Santa Fe Chops with Firecracker Salsa-------------------------------------

6 1-1/2 inch thick boneless pork center loin chops

1 Tsbp chili powder1 Tbsp ground cumin

1 Tbsp ground black pepper

Mix together seasonings and spread evenly on both surfaces of chops. Placechops on a kettle style grill directly over medium hot coals, lower grillhood and grill for 7-8 minutes; turn chops and grill for 7 minutes more.

Serve with Firecracker Salsa on the side.

Firecracker Salsa: In a small bowl,

stir together

1 20 oz can drained pineapple tidbits,

1 medium diced cucumber,

1 Tbsp fresh lime juice,

1 Tbsp honey, and 1 jalapeno chile, seeded and minced.

Cover and refrigerate 4-24hours to let flavors blend.

From: Nat'l Pork Products/Nat'l Pork Board

Tuesday Key Lime Chicken Breasts------------------------

chicken breasts key lime to cover

1 tbs extra virgin olive oil

a clove of minced garlic

a few fresh torn basil leaves

salt and pepper.

Let marinate several hours or overnight if possible.

Drain and eitherpan saute, grill, etc. As you saute and the chicken breasts are almost done, add some of thedrained reserved marinade and let cook and bubble in the pan over thebreasts until hot and bubbly. All the flavors blend so nicely. Note key lime juice is available in jars or may be available as freshlimes where you are and is more intense in flavor than the regularlimes available in my opinion.From: Joan Ross in rec.food.cooking

Wednesday Casual Joe ----------

Brown and crumble some ground beef with chopped onions and garlic (about an onion to a pound or a bit more of beef.) Pour off the excess grease,stir in a package of chopped spinach, cooked and well drained. Then stir in 3 or 4 beaten eggs, and stir until eggs are set. I don't even like spinach and I love this dish!
From Dana

Thursday Baba Ganoush -----------

Scott Hagnas December 2009

Baba Ganoush is a dish of Arabic origin. It can take many forms, varying from region to region. It is usually a side dish, or it can make a great topping. Traditionally, it will be used on some kind of pita bread. I find it goes well with celery sticks, tomatoes, or just eaten by itself.

Prep time: 10 minutes

Cooking time: 30 minutes

• 1 large eggplant

• 2 Tbsp tahini

• juice of half a lemon

• 2 cloves garlic

• 1 Tbsp olive oil

• 1/2 cup parsley, plus extra for garnish

• sea salt to taste

Poke the eggplant with several holes to release steam. Place on a baking sheet or dish, bake for 30 minutes at 350 degrees. Remove from the oven; allow to cool.Once the eggplant has cooled, peel it by simply pulling the skin off. If it has baked sufficiently, this should be relatively easy. You can also scoop out the pulp. Place the peeled eggplant into a food processor along with all of the other ingredients. Puree until you reach the desired consistency. Top with a few sprigs of parsley, then drizzle with olive oil.

Chill before serving.

Zone info: 4 servings at .4 carb block, 4.5 fat blocks (3.5g carb, 7g fat)

Friday

High Protein Chicken Pizza ---------------------------------------

Scott Hagnas

April 2008

This is a quick and convenient way to make pizza, and you won't have to eat any extra meat on the side in order to get in your protein! Here, we'll just use a chicken breast as the crust. After the basic directions, I provide recipes for two old favorites. You can make any style of pizza you like this way, just follow the basic guidelines.

Time: 30 minutes

For the "crust":

• 2 boneless, skinless chicken breasts

• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil

• 2 cloves crushed garlic

• 2 Tbsp finely chopped red onion

• 1 6 oz can tomato paste

• 1 8 oz can tomato sauce

• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage

• chopped black olives

• chopped mushrooms

• chopped red onions•

1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon

• chopped pineapple

To create the "crust",

use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort - you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round "crusts", they are ready to bake. Spread the olive oil on a baking pan.

Brush each side of the chicken with the oil, then place the pan in the oven.

Broil for 1 1/2 minutes, then flip the chicken over and

broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top.

Reduce the oven heat to 350 degrees.Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn't have access to our spices) Mix to combine well. Simmer on low. Spread the pizza sauce on the broiled chicken "crusts". Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Zone info: This really depends on your toppings, and the size of your chicken breasts. 1 oz chicken = 1 block protein. The pizza sauce as above totals 5 carb blocks, 26 fat blocks. Add the info for your toppings to get an accurate total.

from: http://www.performancemenu.com/recipes/index.php

Turkey day done paleo

2009-11-26T04:25:00.000-08:00

From: http://www.marthastewart.com/Nav/television_prog.html

Today, Martha stuffs a free-range organic turkey from upstate New York witha fruit-and-nut stuffing that contains neither bread nor rice, theconventional foundations for stuffing. You will need to soak the driedfruit overnight in bourbon (named for Bourbon County, Kentucky), which,aside from the whole raw cranberries in this recipe, is perhaps the mostAmerican of its ingredients.If the nuts are salted, place them in a strainer, run cold water over them,and then dry on paper towels. After you've stuffed the turkey, insert anapple into the cavity to seal it. Sew the turkey with a trussing needle andstring. Then truss the turkey with string and poultry lacers—stainless-steel skewers used to secure the stuffing in the neck end of thecavity.Always take care to stuff the bird just before cooking. To ensure that thestuffing cooks evenly, don't overstuff the bird. Never mix raw meat orvegetables into a stuffing, and don't leave either stuffing or turkeysitting out for more than two hours.

FRUIT-AND-NUT STUFFING

Makes about 10 cups

18 whole pitted prunes

1/2 cup dried currants

1 cup dark raisins

24 dried apricot halves

1/4 cup orange juice

3 tart cooking apples, unpeeled, cored, chopped

3 large onions, diced

2 celery stalks, diced

6 tablespoons olive oil

2/3 cup whole macadamia nuts, unsalted

2/3 cup whole brazil nuts

1 cup walnut pieces

2 cups whole raw cranberries

1 teaspoon ground cloves

1/4 teaspoon cayenne pepper

1/2 teaspoon ground ginger

1 teaspoon ground cinnamon

1 teaspoon dried chervil leaves

1 teaspoon finely minced fresh flat-leaf parsley

2 teaspoons coarse sea salt

1/2 teaspoon freshly ground black pepper

2 eggs, slightly beaten

1. Put the prunes, currants, raisins, and apricot halves in a bowl, and pour the orange juice over the fruit. Cover bowl, and soak overnight.

2. Combine the apples, onions, and celery in a large skillet along with four T olive oil. Cook the mixture over moderate heat, stirring occasionally, until the onions are soft and the celery is tender, about 10minutes.

3. Heat 2 teaspoons olive oil in a skillet and add the nuts. Toast them,stirring constantly, until golden.

4. Transfer the sautéed onion mixture to a large mixing bowl. Add the macerated fruit, the toasted nuts, and all remaining ingredients. Gently mix the stuffing with 2 large spoons or your hands until evenly blended.Set the stuffing aside while you prepare the turkey for roasting.

5. After the turkey has been stuffed, any remaining stuffing can be cookedseparately. Place stuffing in an oiled baking dish, cover and bake at 350 degrees for about 45 minutes until heated through.

Cranberry Sauce with Dried Apricots

From: elanaspantry.com

1 pound fresh cranberries

1 ½ cups water

½ cup dried apricots, cut into quarters

¼ cup currants2 tablespoons agave nectar

¼ teaspoon ginger zest

1 teaspoon orange zest

1. Pick through the cranberries, discarding the soft and rotten ones, wash the rest

2. Place cranberries and water in pot, bring to a boil and then turn down to a simmer for 10 minutes

3. Add the apricots and currants, simmer for five minutes

4. Add agave, orange and ginger zest and simmer five minutes

As far as vegetables are concerned, be sure to follow the Paleo Diet Guidelines. This means no Corn, Beans, Legumes.

Catherine Ryan's Pie Crust --------------------------

1 cup pitted dates

2 cups pecans, pistachios & almonds mixture

1 cup almonds2 TBS orange juice

Grind the one cup of almonds (other nuts are too oily) in clean, dry foodprocessor until fairly fine power. Stop grinding way before nuts start toturn buttery. Set Aside.

Put remaining two cups of three-nut mixture intofood processor. Grind until fine enough that they just barley begin to getsome nut-butter sticking on the sides of the machine.

Add dates and mix avery long time. Mix will eventually start to ball up as the oils start topull out of the ground nuts. Finally, with machine still running, add orange juice.

The clumps of mixture will suddenly ball up in one solid,rich mass.

Put the set aside ground almond powder into strainer/sifter andshake powder over wax paper. Put entire ball of nut/date mixture in center.Press down.

Sprinkle more nut powder over top. Put another sheet of waxpaper on top. Roll out with rolling pin into size big enough to fit piepan. Pull off wax paper from top side of crust. Sprinkle almond powder inpie tin. Turn date/nut crust over into pan. Pull off last sheet of waxpaper. Gently press into pie pan, trimming off excess.

Dust the rim of thepie crust with remaining almond powder.

Fill with raw pie mixture:apple-raspberry, pumpkin, banana-carob creme, California lime, etc. Acoffe/nut grinder can be used to gind nuts instead, then all other materialcan be run though Champion juicer for similar results if a food processorisn't available; but filling will not be as smooth.

Try adding raw carobearlier on in the processing, for variety. Also, you can put spoon-sizedballs of mixture into freezer for great candy.From www.rawtimes.com

2009-11-23T15:33:00.000-08:00

Crossfit journal 21

read it.

Breakfast for a week 1

2009-11-23T07:12:00.000-08:00

Brendan and John's Prosciutt o Cheddar Fried Egg Sandwich
4 slices of Prosciutto
4 slices of Trader Joe's French Loaf Bread
2 slices extra sharp cheddar cheese
2 eggs (with Omega 3s)
439 calories. Nutritional rating is a 1.9. This food is a good source of Protein and Selenium.
Hold the prosciutto and add arugula for Keala's...

Vegetarian Spicy Fried Egg, Cheddar and Arugula Sandwich
Joseph's 60 calorie flaxseed and oat pita bread
1/2 cup arugula
1 slice of cheddar cheese
1 tablespoon hot sauce
1 egg
247 calories. Nutritional rating of a 2.4 (out of 5). This food is a good source of Protein and Selenium. 16% car, 52% fat 32% protein
Mix the eggs and bread together for Julia's

Agave, Cinnamon Whole Wheat French Toast
1 Slice Trader Joe's French Loaf Bread
2 tablespoons agave
1 teaspoon of cinnamon
1 teaspoon vanilla extract
2 Eggs
395 calories for 1 slice. This food is low in Sodium. It is also a very good source of Manganese. A large portion of calories comes from sugar.
Hold the yokes, prosciutto, cheese and bread and add vegetables for my

Onions, Peppers, Arugula Egg White Scramble with side of salsa
(Paleo/ South Beach phase 1)
3 egg whites
1/4 green pepper
1/4 cup red pepper
1/8 cup onion
2 tablespoons salsa
handful of arugula
Morning drink... Juice Cucumber, Celery, Lemon, Ginger
1.2 cucumber
3 celery stalks
1 large lemon wedge
1 tablespoon raw ginger root
156 calories . Nutritional rating 4.9 (out of 5) This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6, Magnesium and Manganese, and a very good source of Protein, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Folate, Potassium and Selenium. This breakfast is strongly anti-inflammatory and has an extremely low glycemic index!
Be sure to click on each one and see full nutritional information

Posted by Michaela Carlin from edible evolution: great resource check it here http://edibleevolution.blogspot.com/search/label/Paleo/Zone%20Recipes

Meals for you week 1

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Monday:
Just Plain Chili----------------

2 pounds of lean ground beef

1 bell pepper6 cloves garlic

2 Tbsp olive oilfresh ground pepper to taste

3 Tbsp cumin, or to taste

1 1/2 Tbsp chili powder, or to taste

1 can tomatoes (28-32 oz)

Light coals in grill. While coals are setting, 30-45 minutes, form ground beef into large patties. Clean, deseed, and chop the pepper. Mince garlic. In a large deep-shouldered skillet, heat olive oil, milling in fresh pepper to taste. Add bell pepper and sauté 5-7 minutes. Turn heat off and stir in minced garlic. Grill patties over coals until medium rare, no more than 5 minutes on each side. Turn heat on high under skillet and place patties in skillet with garlic, oil, and pepper mixture. Break up patties into small pieces with spatula and brown meat thoroughly. Add tomatoes. Mash and break up tomatoes with spatula, and mix in thoroughly. Add enough water to coverall ingredients, reduce heat to low, and let simmer 2 hours or more.From _Jack's Skillet_ by Jack Butler.

Tuesday:
Chicken Cacciatora------------------

3 Tbsp olive oil

1 (3 pound) chicken, cut up,

1 medium onion, sliced

3 garlic cloves,

minced1/2 pound mushrooms,

sliced1 (16 oz) can tomatoes1

(8 oz) can tomato sauce

1 tsp. dried oregano

1/2 tsp. pepper

1 large bell pepper, cut into 1 inch pieces

In a large frying pan, heat oil over medium heat. Add chicken and brown onall sides, about 10 minutes. Remove and drain on paper towels. Add onion, garlic, mushrooms and bell pepper to pan and sauté until onions and pepper are softened, about 5 minutes. Add remaining ingredients. Stir well. Return chicken to pan. Bring to a boil, reduce heat. Cover and simmer 30 minutes, until chicken is tender.From _365 Ways to Cook Chicken_ by Cheryl Sedaker.

Wednesday:
Leftovers

Thursday:

Chuck Steak Pizzaiola---------------------

1 beef chuck steak, cut 1 inch thick, 1 1/2 to 2 pounds

1 small onion, chopped

1 14 oz can Italian peeled tomatoes, drained and chopped

1 Tbsp chopped fresh oregano or 1 tsp dried

2 garlic cloves, choppedpinch of hot pepper flakes

2 Tbsp olive oil

Preheat oven to 350F. Place steak in a shallow glass baking dish withplenty of space around the meat. In a bowl, combine all other ingredients.Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, oruntil tender. Slice steak and serve with sauce from pan.From _365 Easy Italian Recipes_ by Rick Marzullo O'Connell

Friday:
leftovers

Saturday:

Crock Pot Pot Roast-------------------

3 1/2 lb chuck roast

1 lg onion, chopped

3 lg carrots, peeled and sliced

16 oz can diced tomatoes, undrained

Brown the roast on top of the stove beforehand, on all sides in alittle olive oil.Place the onion and carrots on the bottom of the crock pot (you'llneed at least a 4 quart crock pot for this recipe). Put the meat ontop and season to taste with salt and pepper. Pour the tomatoesover all and cook on low for 8 to 10 hours, or on high for 4 to 5hours.

Sunday:

Chicken Breasts with Red Pepper Sauce-------------------------------------

2 medium tomatoes, peeled, seeded and chopped

1 small onion, chopped

1 medium red bell pepper, chopped

1 tbsp fresh parsley, chopped

1 tbsp fresh basil, chopped, or 1/2 tsp dry basil

1/4 tsp dried thyme

1/4 tsp hot pepper sauce

1/4 tsp fresh ground pepper

4 skinless, boneless breast halves, pounded to 1/4" thickness

2 tbsp olive oil (substituted for butter in original recipe)

1/2 cup chicken broth (substituted for white wine in original recipe)

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add Chicken breasts, cook 3 minutes a side, until chicken turns white. Add broth, reduce heat and simmer 10 minutes. Spoon red pepper sauce on plates, and arrange chicken on top. Makes 4 servings.Adapted from _365 Ways to Cook Chicken_ by Cheryl Sedaker.