CrossFit Dundas Coaches Blog

Yellow Curry Marsala

This was nice to come home to. As with any Marsala, play around with the combination here for desired taste.

Ingredients

1.5-2 pounds grass fed stewing beef
-1 red bell pepper
- 2-3 small tomatoes
- 1/5 of a cucumber
- 1 whole onion
- 2-4 cloves of garlic
- 3-5 bay leaves
- 3/4 can of coconut milk
- 2tbsp yellow curry spice (you choose how hot)
- 2 tsp tumeric
- 1 jalapeno pepper
- 1 tbsp paprika
-1 tbsn honey
- chili flakes to taste
- S & P



Directions.

- In a pan, heat up oil and sweat cubed onion and garlic.
- transfer to slow cooker

- In same pan add cubed tomoato and cubed pepper.
- cook for 5-7 min
- Transfer to bowl or food processor
- Add3/4 cup of cocnut milk
- add S & P
- Add curry spice
- Add tumeric
- Add chili flakes
- Add paprika
- Add Tbsp honey

- Blend until pure liquid
- pour in slow cooker

- brown beef on all sides for 2-3 min per side
- Salt

- Add beef to slow cooker (with juice)

- Add diced jalapeno and bay leaves
- Stir and let cook on low for 8-10 hours

- Serve as is or over a bed of cauliflower rice.
- Serve wih diced cucmber on the side.

-Enjoy, it is much lighted than anticipated.

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NB's Beanless Chili- Don't forget the love

Mmm Mmm Riiiiiiibbbbbbbbbbssssss!

Maple Hickory Salmon

Roasted Red Pepper and Sweet Potato Soup

Pretty easy and delicious Winter Recipe.

Ingredients:

1 whole Red Bell Pepper (or a jar or roasted red pepper)
2-3 large sweet potato's
1 can coconut milk
2 Bay Leaves
Salt and Pepper
Chili Flakes
Pumpkin Spice (optional)
2 Sausages (optional)


Method

-Cube and skin sweet potato's.

-Roast and skin Pepper

- Add to slow cooker

- Add Coconut milk

-S & P to taste

- chili flakes and pumpkin spice to taste (optional)

- Add Bay leaves

- Cook on Low for 8 hours

- With a food processor or immersion blendor- blend ingredients until desired thickness.

- Add sauage and place additional chili flakes on side as well as some dried parsely if you wish

NB's Beanless Chili- Don't forget the love

NB’s Bean-less Chili

 

1 lb Lean Ground Beef

1 lb Ground Pork

2 cans of diced tomatoes

1 can of stewed tomatoes

4 stalks of diced celery

1 large onion chopped

1 chopped green peppers

1 chopped red pepper

1 teaspoon of nutmeg

½ cup of chopped ocra

parsley

8-9 tbsp Chili powder

5 cloves of garlic

Parsley, salt and pepper to taste

2 scoops of Love

Alison's Paleo Apple Cake, Kale salad recipes.

Kale salad

 

1 package baby kale cooking greens (314g from Longo’s)

1 shallot chopped

Raisins

Pumpkin seeds

 

Dressing: equal parts extra virgin olive oil and fresh squeezed lemon juice, sea salt and fresh ground black pepper to taste.  Mix.

 

 

Apple cake

 

Zest and juice of 3 medium oranges

Apples, enough to fill the dish (I used 9 apples for a 10 inch flan dish)

3 tbsp honey

Coconut oil to grease the dish

 

1.       Preheat oven to 150°-170°(lowest setting on your oven)

2.       Zest oranges and set aside

3.       Juice oranges into a bowl

4.       Grease dish with coconut oil

5.       Core apples and slice thinly (I used a mandolin)

6.       As you slice apples, put them in the bowl with the orange juice to keep them from browning.  Remove apple slices from the orange juice, let drain a bit and start arranging apples in the dish.

7.       When the dish is approximately ¼ full, sprinkle the apple layer with 1/3 of the orange rind and drizzle on 1 tbsp of honey.  Keep adding apples and remaining orange/honey (I added orange and honey when the dish was ¼, ½ and ¾ full.

8.       When the dish is full, cut a piece of parchment paper to fit the dish.  Grease one side with coconut oil, and place greased side down on top of the apples.

9.       Bake for 12-14 hours until the apples are really tender—this will depend on how thinly you sliced them

10.   Take the dish out of the oven and pour off any accumulated juices.  If you are serving right away you can drizzle the juice over the cake.

11.   Serve warm or cold.

Kate's Bacon and Brussle Sprouts

Brussel Sprouts and Bacon

 

About 40 brussel sprouts, ends trimmed and cut in half

10 slices of bacon

1 red onion diced

1 1/2 teaspoon of fresh finely chopped rosemary OR thyme

Salt and pepper to taste

Olive Oil

 

Fry bacon until crispy and set aside. Boil a large pot of water and cook brussel sprouts for 5 minutes. Rinse immediately with cold water and set aside. On medium heat, fry up the red onion, rosemary, salt and pepper in olive oil until onions are soft and translucent. Chop cooked bacon and add to the onions along with the brussel sprouts.  Cook over medium heat for approximately 20 minutes until the sprouts are browned.  Only turn them occasionally to allow them to fry and brown.  Enjoy!! 

Allison's Pear Cobbler

Dry Ingredients:

1 cup almond flour

1 cup coconut flour

1/2 cup shredded coconut

1/2 cup dried cranberries

1/4 cup brown sugar

1 tsp nutmeg

1 tsp cinnamon

2 cups pecans (ground)

2 cups walnuts (ground)

1/2 tsp baking soda

1/2 tsp sea salt (ground)

 

Wet Ingredients:

1 tsp Vanilla extract

1 cup Maple syrup (the real stuff!) 

1 cup Honey

1 cup Coconut oil (melted)

 

6 Freshly cored and sliced pears

 

Instructions:

1) Pre-heat oven to 350F. 

2) Combine dry ingredients in a large bowl.

3) Gradually add in wet ingredients to dry ingredients bowl.

4) Line a baking dish with the sliced pears.  Drizzle the pears with the melted coconut oil completely.

5) Pour the combined ingredients onto the pears in the dish and press the surface with the top of a spoon or dry tea towel until flush with sides of the dish.

6) Bake for 30 to 45 minutes until golden on the surface!

Paleo Cereal

Plantain Chips (homemade)
- dehydrated plantains brushed with honey and cracked black pepper
Coconut milk (just a bit)
macadamian nuts, cranberries, almonds,
- Water (just a touch)

Simple, super filling, delicious.
Probably would not want to have this everyday due to the likely mass calorie load.

Paleo PASTA!!!!! w/ sauce

Alright paleo princesses.
Stumbled upon this one last night, BAM, knocked it out of the park.
Despite what it looks like.

Ingredients(as always, rough estimate)

1 Spaghetti Squash

Strained Tomato (500ml)

1lb grass fed ground beef (imperitive, way better with grass fed)

Olive oil

Yellow onion (1 med size)

4 cloves garlic (or more if you wish)

1/2 Red Sweet Pepper

5-6 mushrooms

1-2 Table spoons dried oregeno

1 table spoon parsley

Smoked Spanish Paprika ( tablespoon)

1/2- 1/3 cup coconut milk

Step 1

Cut open and core the spaghetti Squash
Drizzle with Oil and add S and P to taste
Place face down on cooking sheet with tinfoil for 40m on 375

Step 2


Add diced onion, garlic, pepper and chili flakes to a pan of hot olive oil.
Sautee until golden

Step 3

Add beef to 2nd pan and brown on low with S&P

Step 4


Add more oil (dash) with strained tomatos.
Add mushrooms (diced)
Add oregeno and parsley
stir for a minute in.

Step 5
Add coconut milk and turn down heat.
Stir for 1-1 1/2 min

Step 6

Stir and combine beef (strain a bit first)
Add S and P
let sit and covour.

Step 7

take the Squash and scrape it with a fork to make a noodle. (may want to let cool for a min first)

Step 8
(optional)

I blended my sauce before combining ingredients. Less chunky, speads more and makes it thicker and prettier.

EAT!

Paleo Pork Marinade- What's For Dinner EP July 10

Welcome back my Paleo Foodies.
This is a recipe that was first used for chicken.
Now we mixed it up a bit and man it really came together.

2 Butterfly'd Pork Tenderloin's

1/4 cup Balsamic  

1/4 cup extra virgin olive oil

3 cloves of minced (or chopped) garlic 

2 1/2 tablespoons Dijon

2 Diced Scotch Bonnett Peppers (or to taste)

Salt and pepper to taste

Rinse off your pork and place them on a cutting board season both sides with salt and pepper to your liking. Place them in a ziplock bag add the balsamic, extra virgin olive oil, spicy  mustard and garlic. Zip up the bag and massage the pork in the bag to ensure it all gets coated nicely! place in the refrigerator and let marinade for as long as you want (mine marinated for about 3 hours, the longer the better).

Cooking Tips

High Heat the bbq (450-475)

Sear each side. Give it some nice grill marks. Maybe about 1 1/2 each side with a quarter rotation turn to give a nice look each side.

When almost finished searing with an open lid. Turn down the burners so you keep a steady heat below 500. Place the pork on the top rack.
This is a good time to add some extra marinade if you lost some.

Let sit on top rack for about 4 minutes (you will have to be the judge, keep an eye as sizes vary)
Take pork off
Place on cutting board and tent with tinfoil for about 4 min.
Cut and serve.

Today's Side.
James and the lovely Sohpie brough us some apple slices with ham wrapped around for aps.

Sides included

Cauliflour Mash. With Roasted Red pepper

Steam cauliflower with Garlic and Rosemary

Fire Roast Red Pepper ( I have a gas stove, so I took off the rack and roasted directly on the flame, do this with caution, may also be done on bbq)

Peel Red Pepper and remove seeds and stems (carful it is hot)

Add all ingredients with a teaspoon olive oil to food processor.

make to prefered consistency  and S & P to taste.

Banging Sunday Meal.
Sorry for no pictures. Next Time.

ENJOY!

 

What's For Dinner Ep 05/23

thx to Jen Racine for this Beauty.

Banana Carrot Muffins

Ingredients

This recipe makes about 12 muffins, but leftovers can be frozen for quick use at another time. Serving size is 2
muffins for breakfast, or 1 muffin for a snack.
Approximate cooking and prep time: 60 minutes
2 cups almond flour
2 tsp baking soda
1 tsp sea salt
1 Tbs cinnamon
1 cup dates, pitted
3 ripe bananas
3 eggs
1 tsp apple cider vinegar
1/4 cup coconut oil
1 ½ cups carrots, shredded
¾ cup walnuts, finely chopped
muffin paper liners

Instructions

1. Preheat oven to 350℉.
2. In a small bowl, combine almond flour, baking soda, salt and cinnamon.
3. In a food processor, combine dates, bananas, eggs, vinegar and oil.
4. Transfer mixture to a large bowl and blend until completely combined.
5. Fold in carrots and walnuts.
6. Spoon mixture into paper lined muffin tins.
7. Bake at 350° for 25 minutes.