Please Post any recipes you want to share with the gym!!!
September 4, 2010
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
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Cyr’s Breakfast of Champions
First cook, in Coconut oil, or olive oil, then strain/set aside
2 lbs, 93 % lean hamburger, or Bison, or lamb, or ground turkey
spice with 1-2 teaspoons of:
garlic powder
onion powder
pepper
sea salt
Next (in a cleaned pan)saute in coconut oil, or a combo of canola/olive oil
NOTE: Olive oil has a low heat tolerance so it should be mixed with canola, or coconut oil
½ Cabbage cut and sliced
and/or 1 cup mushrooms or not
and/or 1 or 2 sliced onions
Play with it. If there are vegetables that you like and would be good with this then put them in.
When you have about 1 minute left to saute the above items ADD:
½ cup (or to taste) jalapenos
Minced garlic (2 heaping tablespoons, or more)
then add shit load of baby spinach like 4 cups
cook until spinach is wilted, it will wither to almost nothing
When completed mix all ingredients together in a large Tupperware bowl for storage. When ready to eat plop a serving in a hot pan and crack an egg, or egg white over it.
Paleo Pancakes…… no more than once a week. All good fat but fat non-the-less.
1/4 cup of almonds ground (use magic bullet or any good blender, or food processor)
add one egg, per 1/4 cup
Blend together makes one pancake.
Once blended add blueberrys, or chopped strawberry…awesome!
_For syrup you should use maple/agave syrup, you can get at Trader Joe’s. Sweet but has a lower glycemic impact.
Paleo Ice Cream
1 Cup coconut milk
you can use 1 scoop of stevia extract (from trader joes) to sweeten
2 cups any fruit
blend and freeze, make sure you stir while its freezing so it has a smooth texture.
Cyr’s Post Workout Nutrition meal
1 Sweet potato (peal, quarter, microwave 5 minutes
1/3 cup of coconut milk
1/3 cup of organic unsweetened applesauce
1/2 tablespoon of cinnamon
touch of honey if you like, not too much
1 oz scoop vanilla protein
Mash it all together–enjoy!
This dish can be made two ways…paleo or not (much better not!!)
Depending on how many servings you want to make I would say use 3-4 chicken breasts (2pp with leftovers) and cut into cube size pieces
Chicken Breasts (number varies)
3 cloves of garlic (or more if you wish)
1-2 T canola oil
1 pkg of grape tomatoes
1 can artichoke hearts quartered
1 handful of sun dried tomatoes (dried, not in oil)
1 pkg baby spinach
Almond meal (small amount to coat chicken as a breading)
Salt free garlic and herb seasoning
Non-Paleo (add to list)
Part skim fresh mozzarella
Whole wheat/whole grain pasta (Barilla Plus Farfarelle works well)
Use a small amount of almond meal as your breading with a dusting of salt free seasoning and toss the chicken until coated in a bowl
Heat a small amount of canola oil in a large saute pan. Add a ton of fresh garlic, minced.
Once the garlic becomes fragrant add the chicken.
Saute chicken until cooked about half way through (if using pasta start to cook at this point)
Add in artichoke hearts and continue to saute for a few more minutes.
Add in grape and sundried tomatoes. Saute until soft.
Place baby spinach over all other ingredients in the pan…allow steam from pan to start to wilt spinach and remove from heat. Using a large sppon mix spiach throughout so that it wilts completely.
If paleo is your thing…eat and enjoy.
If using pasta and cheese place all ingredients in a large bowl over pasta and place cubes of fresh mozz in the bowl. Set aside and allow cheese to melt. I would say if buying a whole block of cheese use 1/4 – 1/3 of the block cubed.
Stir it all together and enjoy!
Sweet Potato Salad
I miss potato salad so I came up with this. Even non-paleo folks couldn’t get enough of it.
2 pounds sweet potato, peeled and cubed
1/2 Vidalia (or any) Onion
1 Red pepper seeded and finely chopped
4 green onions (scallions)thinly sliced
1/3 cup paleo mayonnaise (recipe follows)
2 tablespoon orange juice
1 teaspoon smoked paprika
1/2 teaspoon cumin
sea salt and pepper to taste
Boil potatoes for fifteen minutes (no longer or they get too soft). Drain and let them cool.Once cool add to a bowl with the peppers, onion, and green onions.
In a seperate bowl add the mayo, orange juice, paprika, cumin and salt and pepper. Whisk it together, pour over the potatoes and thoroughly mix. Serve or let cool. Of course you can add or delete any veggies you want and eggs are always an option.
Paleo Mayo: Place an egg, one egg yolk, 1/4 teaspoon dry mustard, 1 teaspoon salt, 1 teaspoon pepper, 1 tablespoon fresh lemon juice and 1 teaspoon raw apple cider vinegar in a blender. Turn on slow speed and slowly add 1 cup olive oil (or olive and vegetable oil mix). This is made fresh so has a refrigerator life of only about two weeks.
Sweet Potato Salad
I miss potato salad so I came up with this. Even non-paleo folks couldn’t get enough of it.
2 pounds sweet potato, peeled and cubed
1/2 Vidalia (or any) Onion
1 Red pepper seeded and finely chopped
4 green onions (scallions)thinly sliced
1/3 cup paleo mayonnaise (recipe follows)
2 tablespoon orange juice
1 teaspoon smoked paprika
1/2 teaspoon cumin
sea salt and pepper to taste
Boil potatoes for fifteen minutes (no longer or they get too soft). Drain and let them cool.Once cool add to a bowl with the peppers, onion, and green onions.
In a seperate bowl add the mayo, orange juice, paprika, cumin and salt and pepper. Whisk it together, pour over the potatoes and thoroughly mix. Serve or let cool. Of course you can add or delete any veggies you want and eggs are always an option.
Paleo Mayo: Place an egg, one egg yolk, 1/4 teaspoon dry mustard, 1 teaspoon salt, 1 teaspoon pepper, 1 tablespoon fresh lemon juice and 1 tablespoon raw apple cider vinegar in a blender. Turn on slow speed and slowly add 1 cup olive oil (or olive and vegetable oil mix). This is made fresh so has a refrigerator life of only about two weeks.
I LOVED the sweet potatoe salad. I really miss potatoe salad during these beautiful Spring evenings. I made it tonite with chcken Great addition guilt free. Thank you Stan for your recipe!!!!!
Flax Bread
Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients:
* 2 cups flax seed meal
NOTE: I use 1 cup flax, 1 cup almond meal
* 1 Tablespoon baking powder
* 1 teaspoon salt
* 1-2 Tablespoons sugar equivalent from artificial sweetener
* 5 beaten eggs
* 1/2 cup water
* 1/3 cup oil
Preparation:
Preheat oven to 350 F. Prepare pan (a 12X17 pan with sides works best) with oiled parchment paper or a silicone mat.
1) Mix dry ingredients well — a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter.
3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)
4) Pour batter onto pan. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center somewhat, you can go all the way to the edge, but it will be thinner) NOTE, I think thinner is better, this allows it to be toasted.
5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
For the sweet craving we all get and cant overcome try this: For a sweet snack toast your bread, spread almond butter over the top then add some honey. Awesome!!
Flax Pizza
3/4c ground flax
1tsp baking powder/soda
1/2tsp salt
1 1/2tsp extra virgin olive oil
1 whole egg
2 egg whites
1/4c H20
1tsp oregano/spices of choice
Mix all together and let sit for 5 minutes. Preheat oven to 400. Put mixture onto baking sheet and spread out. Bake for approx 15 minutes, keep an eye on it. Add toppings of choice and bake again for a few minutes until done.
Flank Steak
This is absolutely delicious if you like your steak a bit hot and spicy. Left overs make for a great salad the next day. I actually cut the recipe in half because I had so much of the rub left over. Apply less if you don’t like it so spicy.
1 TBSP minced garlic
1 TBSP ground cumin
1/2 TBSP ground cayenne pepper
1/2 TBSP ground coriander
1/4 tsp ground cloves
1/4 tsp red pepper flakes
1/2 TBSP sea salt
flank steak (enough rub for 1 to 2lbs)
Prepare grill. Mix the spices and salt together and rub generously over steak. Grill over medium heat. Allow to rest 5 minutes before slicing.
Berries with Lemon Custard
Serves 2
1 cup berries (your choice)
2 whole eggs, beaten well
1/2 lemon, juiced
rind of 1 lemon, finely grated
1 tsp honey
1/2 cup light coconut milk
Heat lemon juice, rind, honey and coconut milk in pan until it has reached boiling point. Slowly add the beaten eggs stirring constantly and vigorously until it has thickened. Remove from heat.
Cool slightly and serve with berries.
Tasty Dressing
I served this dressing with the recipe below, but would be delicious on a salad as well.
1 zucchini
1 lg. cucumber
1 tbs olive oil
1/2 clove garlic crushed (don’t exaggerate)
6 tbs of lemon juice
3 tbs honey
fresh mint leaves
Cut the zucchini in sticks of about 5 cm long and 1 cm wide. Fry zucchini in olive oil with half of the crushed garlic for about 5 minutes. Don’t burn it.
In a small pan mix the lemon juice, honey and remainder of the garlic. You just need to heat the mixture slightly to blend the flavors. If you find it sour add a bit more honey.
Let zucchini and dressing cool in fridge separately. Cut the cucumber as you did the zucchini. Mix all together when ready to serve. Garnish with mint leaves.