SUMMERTIME COLESLAW

Ingredients:


Dressing:
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)

Process:
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 :)

Ingredients:
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
herbs
paprika
chili powder

CHOCOLATE PUMPKIN PROTEIN RECOVERY SHAKE

Ingredients:

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
Ice
Water

Process:

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!

SWEET POTATO PANCAKES

Ingredients:

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

Process:

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

SPIRALIZED RAW ZUCCHINI SALAD

Ingredients:

Dressing:
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)

Process:
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

GROUND TURKEY & BISON WITH SPINACH REMIX

Ingredients:

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)

Process:
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

BLACKENED HAKE FISH

Ingredients:

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!


Process:
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

OVEN ROASTED GARLICY CARROTS AND PARSNIPS

Ingredients:

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

Process:

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

WORLD'S EASIEST CAULIFLOWER 'RICE'

Ingredients:

1 head of cauliflower
1 TBSP of coconut oil
1 TBSP Garlic Galore Seasoning from Wildtree
1 tsp ground pepper

Process:

Ricing the cauliflower: 
I chopped my head of cauliflower into small florets and tossed them into the food processor in manageable batches to grate it. This takes a little bit of patience -- but if you put too much cauliflower into the machine it doesn't chop it properly. I promise it's worth taking the time here, otherwise you will be picking large pieces of cauliflower out of your 'rice' anyways. Also, careful not to over-process the cauliflower in the processor, you just want to let it run long enough to chop it up. If you let it go too long it will get kind of mushy. As I finished each batch of the cauliflower in the processor I transfer it to a large mixing bowl until I have the whole head of cauliflower chopped. If you don't have a food processor, you can still grate the cauliflower and get the same result.. BAM!

Once you have the cauliflower 'riced' and ready to go, preheat a large skillet over medium heat and add the coconut oil. When the oil is melted, add in the cauliflower 'rice', top with the Garlic Galore Seasoning blend** and black pepper. Mix it all up with a spatula to distribute the oil and seasoning throughout the cauliflower. Let this cook for about 10 mins over medium heat and stir it every couple minutes or so to make sure it cooks evenly. WA-LA!

**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

I've always been hesitant to make my own cauliflower 'rice' because I felt like getting out my food processor and then cleaning afterwards was a pain. I decided to take the time today and give it a go and let me tell you.. TOTALLY WORTH IT. I dare you, try not to eat it all in one sitting, this is a challenge I almost failed. And guess what, I have a dishwasher so I put the food processor bowl in there and it's going to do the clean up for me :) Learn from my mistakes don't let cauliflower 'rice' intimidate you too, it's super easy to make and absolutely delicious! 

3/4 cup = 1 Carb Block *estimation*

RAW CARROT AND BEET SALAD

Ingredients:

3 medium size beets, grated (I used my spiralizer and then just chopped the spirals)
3 large carrots, grated (I used my box grater here but you can also use the food processor for these and the beets if you want)
1 tsp ground pepper
1/2 TBSP dried parsley
1 TBSP white balsamic vinegar (Found at Trader Joe's)
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

Process:
I made this batch with golden beets, soo much less messy and highly recommend them. Grate your beets and carrots any way you choose - food processor, box grater, spiralizer-- options are endless! Combine the grated beets, carrots, black pepper and parsley in a large bowl and mix well. In a small bowl, whisk together the white balsamic vinegar, olive oil, lemon juice, mustard and salt until well combined. Add this liquid to the large bowl with beets and carrots and mix well to make sure the dressing gets well distributed. You can eat it right away if you're anxious but it's better when left in the fridge for at least a half hour so that the flavors can set. 

With the warmer weather these days, I was looking for a new idea to make the veggies I like in a more refreshing way. I came up with the recipe by looking at a couple different ones online and combining the pieces that I liked. You could also add a grated apple or raisins to the mix if you want to give it a sweeter flavor.

3oz of grated carrots and beets = 1 Carb Block

GROUND TURKEY WITH A KICK

Ingredients:

2 lbs. 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 TBSP Wildtree Rancher Steak Rub
1/2 TBSP Garlic Powder
1/2 TBSP Turmeric
1/4 C Franks Red Hot (or your favorite Hot Sauce)

Process:
Preheat a large skillet over medium-high heat
Add in the meat and distribute across the pan so that it starts cooking evenly
Continue stirring and chopping up the meat as it cooks
When the meat is just over halfway cooked, add in the pepper, rancher steak rub, garlic powder and turmeric
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 Frank's Red Hot
Mix well and cook for another 3 minutes 
Turn off heat and let meat stand for stand for at least 5 minutes in the skillet to allow flavors to meld together

The Wildtree Rancher Steak Rub was soo good on my eggs the other day, of course I decided to add it to my next batch of ground turkey.. great idea by me! This ground turkey is something I make weekly and always change up the seasonings based on my mood but this one I think I will stick with for quite some time. SO MUCH FLAVOR! Feel free to play different seasonings based on what you have in your cabinet. 

That Wildtree Rancher Steak Rub is proving to be highly versatile! I love tossing 4 blocks of this over the top of a bed of spinach and veggies and adding some avocado to round it out... Great for both lunch and dinner!

1.5oz of ground meat  = 1 Protein Block

SUPER SIMPLE HOT OATMEAL

Ingredients:

1/2 c gluten free, rolled oats

cinnamon, to taste

1 TBSP shredded coconut

1 TBSP protein powder -- I use chocolate flavor -- optional but highly recommended for flavor

1 c water (you can also use milk or any non-dairy variation here if you want a more creamy flavor)

Process:
Put the oats, cinnamon, coconut and water or milk in a jar and stir.
Put in the microwave and microwave for 45 seconds, remove and stir again
Put it back in the microwave for another 20 seconds, remove, add the protein powder and stir again until well mixed 
Let stand for about 5 minutes to thicken and cool before eating -- talk about self control, wait the 5 extra minutes, I promise it will be worth it. 

This is my go-to breakfast, especially on cold winter days. It's a nice, hearty breakfast after my morning training sessions that keeps me from wanting to eat everything in sight. I am convinced that I can't actually go a day without it. It's also great in a crisis when I feel like I haven't eaten enough and start to feel lethargic -- works every time!

This ends up coming to a ~3 blocks of carbs and fats -- add 3 eggs on the side and you have a 3 block breakfast..  yum!

OVERNIGHT REFRIGERATOR OATMEAL

Ingredients:

1/2 c gluten free, rolled oats

cinnamon, to taste

1 TBSP chia seeds

1 c milk -- you can use whatever kind you prefer - here is the link for the one I use! <-Found at Whole Foods

1 tsp nut butter (almond, peanut, cashew -- your choice!) see the *note for another alternative

1/4 c blueberries, fresh or frozen works

1 TBSP protein powder -- I use chocolate flavor -- optional but highly recommended for flavor

*note: I have found a powdered peanut butter that I like and find mixes well for this concoction too, but if powdered peanut butter freaks you out, totally fine -- stick with your regular nut butter :) <-Found at Whole Foods

Process:
Put the oats, cinnamon, chia seeds, milk, nut butter and blueberries in a jar and seal it. Shake to mix it all up and put in the fridge to sit over night. 
In the morning when you are ready to eat it, add in the TBSP of protein powder and stir
If the mix is relatively thick feel free to add a little more milk or water
Stir until all combined well and dig in!

As the days get warmer, it's time for a change up in the breakfast scene since hot oatmeal isn't exactly ideal. I came up with this combo as an alternative to my regular oatmeal since I cannot go a day without my oatmeal :) Easy to make the night before and grab and go in the morning! 

This ends up coming to a ~3 blocks of carbs and fats -- add 3 eggs on the side and you have a 3 block breakfast..  yum!

SPICY ASIAN TURKEY TENDERLOINS

Ingredients:

1 lb turkey tenderloins

Marinade Ingredients:
1 TBSP Coconut Aminos
1 TBSP rice vinegar
1 tsp sesame oil
1/2 TBSP red chili flakes
1 tsp black pepper
1 tsp ground ginger
2 cloves garlic, chopped

Process:
Put all of the marinade ingredients into a large ziploc bag, seal and shake to mix it up
Add the rinsed and dried turkey tenderloins to the bag, seal and shake again to coat the 
meat
Put the bag in the fridge to marinate for at least 30 mins but you can leave them as long as overnight

When you are ready to cook, heat a skillet over medium heat
Add a little olive oil to the pan just to prevent the turkey from sticking since it is a lean meat
Add the turkey tenderloins to the pan and cook over medium heat
I cook mine for about 4 mins on each side and them flip but it will also depend on the thickness of your tenderloins
Keep an eye on them, if you overcook them, the meat becomes tough. 
Once the tenderloins are done, remove from heat and let rest for 10 mins. 

This is another one of my go-to flavorings when I am in the need of something different. This one is easy to chop up the turkey and add to a salad with lots of veggies and some guac. The chili gives it just the right amount of kick.

1 oz turkey = 1 Protein Block

CILANTRO LIME WHITE RICE

Ingredients:
1 c white rice
2 c water
1 TBSP olive oil
pinch of salt
Juice of 1 lime
2 TBSP cilantro, finely chopped

Process:
Rinse and drain rice in a strainer
Put water in a pot and place on stove on high until it begins to boil
Add the oil and salt to boiling water and stir
Add rice to the pot
Once the water reaches a boil again, cover and reduce to low
Let simmer for about 15 minutes until all of the water is absorbed
I stir my rice only once while it cooks, usually after about 10 minutes or so
Once the water is absorbed, remove the rice from heat
Add in the chopped cilantro and lime juice, stir just until it's mixed 

Just in case you are getting bored of the coconut rice, this is another great, simple rice recipe that goes well with a lot of different proteins. I would highly recommend it in a bowl with taco season flavored ground meat and some guac, YUM!

3 TBSP rice = 1 Carb Block

EGGS TO GO

Ingredients:

12 eggs
1/2 TBSP Wildtree Rancher Steak Rub

coconut oil spray

Process:
Preheat your oven to 375 degrees.
Crack eggs into a large bowl, add the steak rub seasoning and whisk well. 
*You can add a few simple pre-cooked veggies (spinach, peppers, onion, broccoli) to the egg mix for extra flavor if you wish but I just keep mine plain and add Frank's when I eat them :)*
Use coconut oil spray to grease muffin pan. I would recommend using the foil or silicone muffin liners just to make clean up easier.
*As you can see in the picture above I used the large silicone muffin tins so that each one would be 2 blocks so adjust as you see fit based on your needs.*
Divide the egg mixture among the muffin tins. 
Put it in the oven and cook for 10-15 mins until the eggs are cooked through.
The time will vary based on the size of your portions. 
Remove from the oven when they're cooked and let cool for 10 mins. 
Remove the eggs from the pan and liners and flip upside down on parchment paper or foil to cool. 

I used to eat hard boiled eggs-choked them down- but finally decided I couldn't keep tricking myself. I love to have eggs for breakfast but I don't have time to make my eggs every morning before I train and some nights I don't get home until after 8:30pm. I came up with this method so that I can make enough for 3 days at a time and they're waiting in the fridge for me, ready to go every day. There is absolutely nothing fancy about these, they are functional. If you are looking for a 5 star breakfast - these are not your jam but if you are looking for a quick and easy way to get your protein on the go then this is it. I eat them both hot and cold -- truth -- always with Frank's -- obviously :)

1 egg = 1 Protein Block

ASIAN BROCCOLI SLAW

Ingredients:

1 large bag of broccoli slaw or 2 small ones if that's all you can find (it's usually near the lettuce and coleslaw mix in the produce department)
1 TBSP coconut oil
4 cloves garlic, chopped
1/2 TBSP Black Pepper
1 tsp ground ginger
1 TBSP coconut aminos
1/2 tsp sesame oil 
1 TBSP rice vinegar
1 TBSP sesame seeds

Process:
Preheat your skillet over medium heat. 
Add in the coconut oil, once melted, add in the chopped garlic and cook until it starts to sizzle. 
Add in the bag of broccoli slaw and mix to coat with coconut oil and distribute garlic. 
Continue cooking over medium heat for another 4 - 5 mins until the broccoli starts to soften, 
Add in the pepper, ginger, coconut aminos, sesame oil, rice vinegar and sesame seeds and mix well. 
Keep cooking for 10 mins or so until all of the liquid has been absorbed. I made sure to stir it frequently to keep blending the flavors. 

This is one of those recipes that came to be because I had a bag of broccoli slaw in the fridge and decided to experiment with it. This will pair really well with chicken or shrimp and would even go well in a big salad to add a little extra flavor. It's also a great change up from the usual roasted broccoli :)

3oz of broccoli slaw  = 1 Carb Block

ROASTED BEETS

 Ingredients:

3 or 4 large beets, washed w/ greens removed (I like to buy the loose beets, much easier!)

Process:
Preheat your oven to 400 degrees.
Wrap the beets in aluminum foil so they are sealed and place on a baking sheet
Put them in the oven for about 40-45 mins. I would start testing them at about 30 mins since this will vary based on the size of the beets. 
You will be able to tell they are done when they are softer to the touch, similar to a baked potato.
Once they are cooked, take them out of the oven and let them sit for about 10 mins. 
After 10 mins, unwrap the foil to let them cool.

Once they are cool to the touch, you will be able to easily peel them with your hands. 
After they are peeled, I chop mine up so they are easy to put on salads but you could also slice them if you want to eat them as a side dish.

Personally, I love the flavor of beets which is why I eat them and they are a great go-to when I am bored of the usual veggies. They also have tons of health benefits like lowering blood pressure, boosting stamina, fighting inflammation, supporting the body's natural detoxification process and containing high levels of valuable nutrients and fiber. Getcha BEETS!

3.5oz of beets = 1 Carb Block