Sunday, July 20, 2014



1/3 c homemade Mayo* see details below
2 TBSP lemon juice or juice from 1/2 lemon
1 TBSP dijon mustard
2 TBSP apple cider vinegar
1/2 TBSP ground pepper
1/2 TBSP dried oregano
1/2 TBSP dried dill
1/2 TBSP dried thyme
1 tsp honey(oops forgot this in the pic!)
ground sea salt to taste

1 24oz bag of coleslaw mix  (I buy the Fresh Express mix of purple cabbage, green cabbage and carrots)

Add all of the Dressing ingredients to a small bowl and whisk well to combine
Put half of the coleslaw mix into a large mixing bowl
Add the dressing and then the rest of the slaw mix
Mix well with a spoon to make sure you get the dressing evenly distributed
Put into airtight container and let chill in the fridge for at least an hour (not required but recommended to let the cabbage absorb the dressing and let the flavors blend)

This is a quick and refreshing summer recipe with a good crunch. It requires about 5 mins to prep and is easy to make in big batches to take to a BBQ with friends. Great added crunch to salads or on the side with a burger or grilled chicken .. so many options!!

*FOR THE PALEO MAYO: recipe compliments of the one and only Mel Ockerby :)

1 egg
1 c olive oil 
2 TBSP apple cider vinegar
1 TBSP Mustard (you can use any flavor you want here, I love to use dijon)

I use my immersion blender to do this and it takes about 30 seconds-- FABULOUS!
Here is a link to a video that shows how it works! If you don't have an immersion blender -- get one! But in the meantime, here is a link to a video on how you can still do this in your blender.

Add all four ingredients to a jar that tightly fits the immersion blender and place the immersion blender at the bottom and turn on to begin processing. Keep the immersion blender running until all of the oil has been combined and you have a jar of mayo deliciousness. As the video shows, towards the end you will need to slowly bring the immersion blender up to get the last bit of oil to blend. Once you have the mayo created you can add any extra flavor variations to the mayo that you want and mix to combine, I have added a couple ideas below but feel free to get creative based on your preferences and what you have in your cabinets!

Flavor variations:
garlic powder
chili powder

Tuesday, July 15, 2014



3/4 cup canned pumpkin (as you can see in the picture I froze my pumpkin in an ice tray to make cubes, I use 3 cubes in my shake)
1 serving chocolate protein powder (should be about 25g of protein, depending on your brand it could be 1 or 2 scoops)
1 Tbsp nut butter


Put all ingredients in a blender. I have found that it works best when I add them in the in order of: Pumpkin, protein powder, nut butter, ice and then water. Blend to your desired consistency and enjoy!

This is my new FAVORITE post WOD recovery shake! It's so good that it makes you want to train just so that you can have it! As you can see in the picture, I also add my creatine to the mix which is Blonyx. I'm a big believer in the high quality of the product and feel that it has definitely helped me to get stronger and recover better, but obviously that ingredient is optional :) 

This is a recovery shake -- blocks don't count :) Refuel, recover and feed your hungry muscles!

Wednesday, July 2, 2014



2 cups mashed sweet potatoes* (see note below on how to mash them)
1 egg
1/4 cup milk
1/2 c almond flour
2 tsp cinnamon
1 tsp vanilla extract
1 TBSP coconut oil


To prep the mashed sweet potatoes:
Fill a large pot about halfway with water and set on stove on high to get it boiling
In the meantime, cut 3-4 large sweet potatoes into 1" cubes (you can peel them first if you want but you don't have to, I leave the skin on since I like the added texture and vitamins)
Once your water is boiling, carefully place the sweet potatoes in the water and let boil for about 10 mins until they are tender enough to pierce with a fork
Drain the water from the pot and use a potato smasher, fork or hand mixer to mash the potatoes 
You just want to get them mashed enough so that they are mixable, they don't have to be creamy like your typical mashed potatoes
Let this mix cool before continuing with the pancakes

To make the pancakes:
Add the egg, milk, almond flour, cinnamon and vanilla to the cooled, mashed sweet potatoes and mix well until all ingredients are combined.
Heat a large skillet over med-high heat and add coconut oil. 
Once the coconut oil is hot, add spoonfuls of the pancake mix to the pan. 
I will usually form them into a ball-like blob before adding to the pan
As they begin to cook you will be able to flatten the pancakes with a spoon or spatula to help them cook more evenly and take a 'pancake' form
Let it cook for about 5 mins before flipping with a spatula. The longer you let them cook the crispier they get!
You may want to add more coconut oil to your pan before starting the next batch - your call!

I came up with the recipe since I had two large jars of mashed sweet potatoes that I wanted to use up. That being said, you can make a big batch of the mashed sweet potatoes and then put them in the freezer for your next batch.. so easy! These are great with eggs and bacon .. breakfast.. BOOM!

1.5oz sweet potato = 1 Carb Block

Tuesday, July 1, 2014



1/2 TBSP tsp ground pepper
1/2 TBSP dried thyme
1/2 TBSP dried oregano
1/2 TBSP dried basil
1 tsp chili powder
1 TBSP apple cider vinegar
1 TBSP olive oil (I used my lemon infused one.. great call)
1 TBSP lemon juice
1 TBSP Dijon mustard
ground sea salt to taste

4 zucchini, sprialized into noodles or 'zoodles' (After I spiralize them I usually do some chopping to break up any super long noodles that can be messy to eat in a public setting)

Add all of the Dressing ingredients to a small bowl and mix well to combine. 
Spiralize your zucchini and put half of the 'zoodles' in a sealable tupperware container.
Add in the dressing, seal the tupperware and shake well to toss the ingredients.
Add in the rest of the 'zoodles', reseal and shake some more until the dressing is well distributed across the 'zoodles' 
Put in the fridge to chill for at least an hour before eating (not required but it's recommended)

I needed a change up from the cooked 'zoodles' and this was soo much easier with a lot less to clean up.. win! It's light and refreshing for summertime and goes really well tossed over the top of a salad with any kind of protein.

1 1/3 c of zucchini = 1 Carb Block

Monday, June 30, 2014



1 bag frozen spinach, thawed 
1 TBSP coconut oil
1 lb. ground bison1 lb. ground turkey (you can use any meat or mix of meats that you want here -- turkey, chicken, beef, pork, bison.. options are endless!)
1 TBSP black pepper
1/2 TBSP dried oregano
1/2 TBSP dried basil
1/2 TBSP dried thyme
1/2 TBSP Garlic Powder
1/2 TBSP chili powder
1/4 C Franks Red Hot (or your favorite Hot Sauce)

Put the thawed spinach in a strainer and press to remove the excess water from the spinach. This will make your life easier later and prevent you from getting a soggy mush at the end.
Preheat a large skillet over medium-high heat and add coconut oil
Add in the meat and mix well so that your two different meats are combined then distribute across the pan so that it cooks evenly
Continue stirring and chopping up the meat as it cooks
When the meat is just over halfway cooked, add in the pepper, herbs and spices
Mix well and continue cooking
Once the meat is fully cooked, reduce the heat to medium and drain the fat as needed
Return the skillet to the medium heat and add the drained spinach to the pan and mix well. 
Add the Frank's Red Hot to the pan and mix some more
Cook for another 3 minutes or so to heat the sauce and spinach
Turn off heat and let mixture stand for stand for at least 5 minutes in the skillet to allow flavors to meld together

This is a great way to add in some flavor variation and color to your standard ground meat. It also allows you to sneak in a few extra greens :) Just like the other ground meat recipes in my site, feel free to play different seasonings based on what you have in your cabinet. 

1.5oz of ground meat  = 1 Protein Block

Monday, June 16, 2014



2 Hake fish fillets, you can also use any other white fish (tilapia, cod, etc)
1/2 TBSP blackening seasoning *See my note below on how I make my own
1/2 TBSP coconut oil
2 cloves garlic, minced

*Blackening Seasoning Mix:
This is a great seasoning that I will toss into a lot of my meat and fish recipes so I just make a big batch and keep it handy. 

2 tsp cumin
2 TBSP paprika
2 TBSP black pepper
2 TBSP onion powder
2 TBSP garlic powder
2 1/2 TBSP dried thyme
2 tsp cayenne
1 TBSP dried oregano
1 tsp ground nutmeg
salt to taste

Mix these all up and store in a spice jar for frequent use!

Clean and dry your fish and cover both sides of the flllet with the blackening seasoning. 
Preheat a skillet over medium high heat, add in the coconut oil and garlic. 
Cook for a minute or two until the garlic begin to sizzle.
Add the fish to the pan, I use a basting brush to help make sure all of the garlic is either under or on top of the fish -- don't want to miss out on that flavor!
Cook for 3-4 mins per side, Turn off the heat and let rest in the pan for 5 mins.

This was my second attempt at the Hake fish and I was much happier with the result. The first time I baked it in the oven but I really didn't like the texture of it. I decided to try cooking it on the stove top before I decided Hake wasn't for me and this was a much better means of cooking the fish. Hake is light and flaky so in oven I felt that it almost got soggy but with the recipe the texture of the fish was MUCH better, more of what a white fish should be :)

1.5oz of fish = 1 Protein Block

Sunday, June 15, 2014



4 carrots, cut into matchsticks
4 parsnips, cut into matchsticks
Coconut oil spray (or coconut oil)
1 TBSP Garlic Galore Seasoning from Wildtree


Preheat the oven to 365 degrees. Cut the carrots and parsnips into similarly sizes pieces so that they will cook evenly, I have found that a matchstick-ish size is best. Coat a large baking sheet with coconut oil and add the carrots and parsnips to the pan and add a little more coconut oil to cover the veggies. Add the Garlic Galore** seasoning and stir the ingredients in the pan to get the seasoning distributed. Arrange the carrots and parsnips in an even layer on the pan before putting in the oven to roast. Let them roast in the oven for about 20 mins, stir/flip them at least once but twice wouldn't hurt either.

**If you don't have access to the amazingness that is Wildtree, sub in a mix of 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried basil 1 tsp dried parsley, 1/2 tsp dried chives, sea salt to taste

Another super easy recipe for simple but flavorful veggies. Carrots and parsnips have always been two of my favorite veggies to roast together and the Garlic Galore seasoning just takes it to the next level without any added effort. Enjoy!

3oz of veggies = 1 CarbBlock