“ 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
SEEKING AN EASY WAY TO INCORPORATE HEALTHY EATING INTO YOUR LIFE? TRY ADDING THESE RECIPES TO YOUR WEEKLY FARE.
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
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.