Tag Archives: Cooking


PRO TIP | Eat Well. Move Well. Live Well.

“ 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.” – Greg Glassman

By Case Belcher of Four Barrel Crossfit • http://fourbarrelcrossfit.com


Ready-to-Go Hot or Cold Quinoa


2 cups Quinoa

4 cups Almond or Coconut Milk

2 pinches Sea Salt

1⁄2 teaspoon Vanilla Extract

Almond Butter, Cocoa, Cinnamon and Toppings to Taste


Bring pan to medium heat

Toast quinoa for 2 to 3 minutes

Add almond milk or coconut milk, sea salt and vanilla extract

Stir and bring to boil

Then cover and reduce to simmer for 20 minutes or until most liquid has cooked off

Stir in a small amount of additional milk for moisture if needed

Store in sealed container in refrigerator

Add almond milk and topping (almond butter, walnuts, berries, etc.) and either serve cold or reheat and then add toppings.

Sage Sausage and Sweet Potato Hash


4 Medium Sweet Potatoes cubed

1 Green Bell Pepper cubed

1 Red Bell Pepper cubed

1 Medium Red Onion diced

Scallions or Green Onions for garnish

Salt, Pepper, Cumin and Garlic to taste

1⁄2 pound Sausage or Bacon (nitrate/nitrite free)

3 Tablespoons Olive Oil or Coconut Oil


Bring pan and 1 tablespoon of oil to medium heat; then add meat to brown

When meat is 3⁄4 of the way done, add peppers, onions, and spices to taste

Cook until peppers and onions begin to soften, then remove or add to potatoes (if potatoes are done).

Bring a deep cast iron pan and the remaining 2 tablespoons of oil to medium heat and add potatoes and spices to taste

Stir occasionally until the outsides begin to brown; then cover pan for 7 to 10 minutes until potatoes are soft all the way through, uncover to stir occasionally for even cooking, add a small amount of additional oil if needed.

Once potatoes are cooked all the way through, remove from heat, stir in sausage, peppers, and onions

Once cooled, store for reheating and serving

Add 2 to 3 fried eggs for additional protein and scallions for garnish.

Green Superfood Smoothie


1 handful Kale

1 handful Spinach

1⁄2 Frozen Banana

1⁄2 cup Frozen Blueberries or Strawberries

1 Scoop Vanilla Protein (whey or vegan)

1 tablespoon Almond Butter or 1⁄2 Small Avocado

Cinnamon & Turmeric to taste

1 to 2 cups of Water or Almond Milk

Combine all ingredients in a 1-quart size freezer bag and store in freezer for faster prep screen-shot-2017-08-05-at-4-59-22-pm


Combine all ingredients in blender

Blend and gradually add liquid until you reach the desired consistency.

Learn more about Four Barrel CrossFit, which has locations in New Albany and Louisville, at fourbarrelcrossfit.com or call 502.509.3801.



Now We’re Cooking!

By Kristin & Adam Kleinert

This month we bring you delicious, healthy recipes that are working wonders starting to get into a good groove with recipes that make a big impact – on our bodies AND our taste buds – and we wanted to share some of our favorites with you. Below, you’ll find three basic recipes that each lend themselves to loads of easy adaptations. You can follow them as-is or make changes that suit your family’s size and tastes. Enjoy!

Confetti MeatBalls

“These are the best meatballs ever!” says our 6-year-old Brahm, who is the pickiest eater ever. While that might be a strong statement, the fact we can get nutrients from beets and spinach in our picky little guy has us loving these meatballs, too, and they have proven to be the ultimate crowd-pleaser. They can be served over pasta with marinara, on sandwiches or as a stand-alone entrée. Adding the spinach and beets packs this dish with tons of extra nutrients without adding texture or flavor a picky eater can detect. *Make them even healthier by using all-natural meats and eggs.

Prep time: 15 minutes

Cook time: 35 minutes

½ c. finely chopped spinach
½ c. finely diced beets
¼ c. bread crumbs
1 lb. ground Italian sausage
1 lb. lean ground beef or bison
¼ t. salt
¼ t. pepper
1 egg, beaten

Combine all ingredients in a large bowl and mash together by hand. Shape into balls about the ff1size of a golf ball. Spray two muffin tins with cooking spray, and put one meatball in each cup of the pans. Bake on center rack of oven at 350 degrees for 35 minutes. Yield: 24 meatballs.

Tip: To achieve the most kid-friendly texture, consider roasting your chopped beets for 3 or 4 minutes at 425 degrees on a sprayed cookie sheet before adding them to the mixture.

Energy Bites

These little bites of yummy goodness are our favorite household snack. They are easy to make and hard to keep around!

Prep time: 15 minutes

Cook time: 0

1 c. oats
½ c. ground flax seeds
1/3 c. chia seeds
¾ c. peanut butter
1/3 c. honey
1 t. vanilla
1/3 c. semi-sweet chocolate chips
½ c. dried cranberries
*1/3 c. wheat germ (reserve 1/3 cup for finish)

Combine oats, flax, chia and 1/3 c of the wheat germ in a medium bowl and toss. Add peanutff2 butter, honey and vanilla and stir together. Add chocolate chips and cranberries and stir together. Put bowl in freezer for 5 minutes. Remove from freezer and form mixture into small spheres (ping pong ball-sized). Roll each ball lightly in reserved wheat germ. Store in refrigerator. Yield: approximately 24 energy bites.

Tip: Variations on these are endless! You can omit ingredients you don’t like. You can add sunflower seeds, nuts (we like slivered almonds), coconut, other dried fruit, etc.

Crock-Pot Lettuce Wraps

Fast, delicious and healthy, this is our go-to recipe for busy days! It takes no time to throw together and ensures we have a nutritious meal on hand so that we can avoid fast food and concession stands for dinner!

Prep time: 5 minutes

Cook time: 2 hours

Fresh or frozen chicken breast (we use about 6 breasts for our family)
1 jar of any Asian flavored sauce (we like pad thai, but you could use Korean bbq, sweet chili, etc.)

Head lettuce broken into “cups” (or long leaves of romaine if preferred)
Shredded carrots or broccoli slaw mix
Fresh bean sprouts (canned will work)
Chopped peanuts (or other nuts)
Asian dipping sauce (we like peanut sauce and sweet chili sauce) Spray a crock pot with cooking spray and place chicken inside.

Pour sauce over top and cover with lid. Cook on low for several hours if using fresh chicken, ff3high if using frozen. Chicken is ready to eat when it is tender and easily shredded. Fork a small mound of shredded chicken into a lettuce cup, top with multiple fresh toppings. Drizzle with preferred sauce and enjoy!

Tip: This is another recipe that can be easily adapted. For example:  substitute a can of salsa verde for the Asian sauce and you’ve got a Mexican shredded chicken you can use for tacos, enchiladas or nachos. Or stick with the Asian chicken and experiment with new toppings and sauces!


BodyBuilderMom.com | Food Prep