It has been a busy week here at CrossFit Portland, which ended with the local NBC affiliate broadcasting part of their morning show live from the gym. Next week, we are having a free “Bring the Pain” workout. It will be on Saturday, November 19th, at 2:00 pm. We’ll start with an informal deadlift competition, then do a “15 minutes to Mincemeat” workout, then wrap up with a little Hooverball. If you are in the area, be sure to stop in and suffer!

Looking ahead to the holidays, I offer a few dessert ideas this month. Admittedly, I don’t prepare or eat desserts very often. It was a fun project to try to convert traditional recipes, and not all of my ideas turned out to be suc¬cessful! Using the guidelines of no grain, no dairy, and no refined sugars, I began looking at traditional recipes. I was quickly surprised by the quantity of these ingredients used in most recipes, and very thankful to have never developed the habit of regularly having dessert!

Even if you start with all Paleo ingredients, you can still easily create something that wouldn’t be particularly healthy to eat regularly or in large quantities. With this in mind, why bother? If one eats a nutrient-dense Paleo diet a large majority of the time, a rare traditional dessert will likely be of little consequence (I have no intention of skipping my mother’s candied sweet potatoes or pumpkin pie on Thanksgiving!). However, there are some things that are perhaps best not eaten in any circumstance, and most desserts that you can buy are loaded with these items. I can’t enjoy some chocolate knowing that I am consuming trans fats, for example. Eating desserts that you have prepared yourself gives you full knowledge of what you are consuming and allows you to keep your nutrition on track. Also, if you enjoy tinkering in the kitchen, it can be a lot of fun!


Holiday Cookies

12 minutes

. 1 cup Almond butter
. 1/4 cup Dried currants
. 1/4 cup chopped pecans
. 1 egg
. 2 tbsp Chopped dates
. 1 tbsp Applesauce

Preheat the oven to 350. Mix all of the ingredients in a bowl, then place spoonfuls onto a nonstick cookie sheet. Bake for 10-12 minutes, checking frequently to see that they don’t burn. Yields about 10 cookies.

Zone Blocks 1 cookie: 10 1/2 blocks fat, 1/2 block carbs





Chocolate Balls

15 minutes

. 1/2 cup almond meal
. 1/3 cup unsweetened cocoa powder or carob powder
. 1/4 cup chopped pecans
. 5 dates, chopped
. 1/8 tsp cloves
. 1/4 cup coconut oil

Mix all of the ingredients above except the co¬conut oil in a bowl. Meanwhile, melt the coco¬nut oil by placing the jar into a pot of hot wa¬ter. When the oil is melted, slowly pour 1/4 cup into the dry mixture, stirring as you do. Stop adding oil when you have a thick paste. Form into small balls and set on a sheet of wax paper.

You can put the chocolate balls into the refrigerator for a few minutes to help the oil solidify, then finish shaping the balls. For a milder chocolate taste, you can decrease the amount of cocoa powder and add a few extra chopped dates. Makes about 16 choco¬late balls.

Zone Blocks 1 ball: 4 1/2 blocks fat, 1/3 block carb





Baked Custard

15 minutes

. 2 eggs
. 1 cup coconut milk
. 1 tbsp pure honey or applesauce
. 1/2 tsp vanilla extract
. 1/4 tsp nutmeg

Place the coconut milk in a small pot and warm over medium heat. Meanwhile, beat the eggs in a small bowl with the honey, vanilla, and nutmeg. You can use applesauce instead of the honey if you like - I actually prefer this way. If you nor¬mally follow a pretty strict Paleo diet, the honey may seem very sweet. When the coconut milk is warm, pour it into the egg mixture, stir¬ring as you do. Pour the mixture into cus¬tard cups or a small baking dish.

Place the custard cups or dish into a pan of water so that the water comes about halfway up on the sides of the cups. Put the pan into the oven preheated to 350 degrees and bake for 25 to 30 minutes. Test to see if the custard is done by running a knife blade into the custard. If it comes out clean, not milky, the custard is done. Remove the cups and allow to cool. Serve chilled! Makes four serv¬ings.

Zone Blocks 7 1/2 blocks fat, 1/2 block protein, 1/2 block carb



Fig Sauté in Raspberry Sauce

15 minutes

. 1 cup raspberries
. 2 tbsp Coconut milk
. Lemon juice (a few drops)
. 1 1/2 tbsp walnut oil
. 2 1/2 tbsp applesauce
. 6 figs

In a blender, puree the berries with the lemon juice. Spoon 2 tablespoons each into four small bowls. Add 1/2 tbsp of coconut milk to the top of each pool of sauce.

In a large nonstick skillet, heat the walnut oil and applesauce until brown. Add the figs cut side down and sauté for 1 minute, shaking the pan as you do. Turn the figs over and cook for another minute. The figs should be warm and soft, but not really cooked. Place 3 fig halves into each bowl of sauce. Serve warm and enjoy!

Zone Blocks 1 serving: 2 1/2 blocks carb, 4 blocks fat



Beans, Eggs & Bacon
Nikki Young

. 4 cups green beans
. 4 oz bacon meat (little or no fat)
. 8 egg whites
. Cracked pepper

Steam beans in a pan with some water until cooked. Drain and place to the side. In a frying pan, place the bacon and fry until cooked. When the bacon is cooked, add egg whites and scramble together with the bacon and some cracked pep¬per until egg whites have cooked. Mix together with beans and serve with lettuce/salad. Makes 2 servings.

NOTE: Egg yolks can be used and add extra fla¬vour to the meal. Keep in mind that one egg yolk includes 1 block fat and 1 block protein. Lettuce is included in this meal to make it a 3-block meal; however, you can have more beans (carb) and ba¬con (or other fat) as well.

Zone Blocks per Serving 2 cups beans: 2 blocks carb; 2 oz bacon: 1 block protein, 2 blocks fat; 4 egg whites: 2 blocks protein; 1 cup lettuce with 1/3tsp oil: 1 block carb, 1 block fat





Meat-Filled Eggplant
Nikki Young

. 6 oz lean mince meat
. 1/2 cup diced onion
. 3 garlic cloves (finely chopped)
. 1 tbsp tomato paste
. 400 g diced tomato
. Sage
. Mixed Italian herbs (to taste)
. Thyme (to taste)
. Basil (to taste)
. Ground cumin (small amount)
. Cinnamon (small amount)
. 1 eggplant, cut in half
. 1 cup lettuce

Place eggplant halves in a dish and place in a pre-heated 180 C / 350 F oven for 15-20 minutes or until soft.

While the eggplant is in the oven, prepare the meat by frying the onion and garlic in a pan un¬til browned. Remove from the pan and cook the mince meat, stirring so there are no big lumps. When the meat is cooked, return the onion and garlic to the pan along with herbs. Add tomato paste and cook for 2-3 minutes. Add the diced tomatoes and simmer for 30-45 minutes.

When the eggplant is ready, use a fork to scrape the inside of the eggplant until mushy. Place the meat on top of the eggplant half and serve with lettuce. Makes 2 servings.

Zone Blocks per Serving Eggplant (roughly 3 cups): 2 blocks carb; Meat sauce: 3 blocks pro¬tein, 3 blocks fat, 1.5 blocks carb; Lettuce: 1 block carb





Cauliflower & Nut Salad
Nikki Young

. 3 • cups chopped cauliflower
. 3 spring onions, slivered
. 2 egg whites
. 30 g nuts and seeds

Boil cauliflower, eggs and chives for 6-8 minutes or until cauliflower and eggs are cooked. Take the egg whites off the egg and mix together with the cauliflower, chives, nuts and seeds. Makes 1 serving. NOTE: For extra fat, try adding some sesame seed oil.

Zone Blocks Per Serving Cauliflower: 3 blocks carb, 2 blocks protein; Egg whites: 1 block pro¬tein; Nuts and seeds – 3 blocks fat





Spicy Meatballs in Tomato Sauce
Nikki Young

Tomato sauce
. 1 onion, peeled and diced
. 3 garlic cloves finely chopped
. 1 chilli finely chopped
. 1 tsp ground cinnamon
. 2 tsp ground cumin
. • tsp ground cloves
. 800 g diced tomatoes (2 cans = 4 cups)
. 1 cup chick peas (not-dried)

Meatballs
. 14.5 oz Minced Beef
. 2 garlic cloves finely chopped
. 2 tsp ground cumin
. 1 tsp ground cinnamon
. 1 tsp turmeric
. 1 tsp chilli powder
. 1 egg
. Ground pepper

Make the meatballs by mixing the garlic, cumin, cinnamon, turmeric, chilli powder, egg and pep¬per into the mince meat. Neatly shape the mince into 12 balls and place in a pre-heated oven at 180 C / 350 F (fan-forced) for 20-30 minutes or until cooked.

To make the tomato sauce, cook the onion, garlic and chilli in a pan until they begin to soften and lightly brown. Add cinnamon, cumin and cloves and continue to cook for a few minutes to release flavours. Add the tomatoes and simmer for 10 minutes.

When the meatballs are cooked, add them to the tomato sauce along with the chickpeas. Simmer for around 30 minutes. Serve with fresh corian¬der. Makes 4 servings.

Zone Blocks per Serving 4 meat balls: 4 blocks protein, 6 blocks fat; Tomato Sauce: 2 blocks carb





Baked Leek & Bacon Omelette
Nikki Young

. 2 cups chopped Leek
. 2 oz diced bacon (meat only)
. 3 egg whites
. 1/3 cup water
. Salt and pepper
. Freshly chopped parsley
Pre-heat oven to 180 C / 350 F (fan-forced).

Trim leek around 2 inches beyond the point be¬fore the leaves start to darken. Slit leek length¬wise upward through leaves (leaving base intact). Wash leek by pulling apart layers with your fin¬gers to get rid of any dirt.
Dice the leek into big pieces and steam in some water for around 10 minutes or until the leeks are soft. Fry the bacon until cooked. Whisk to¬gether egg whites, water, salt and pepper. Add the cooked bacon and leeks.

Place into 2 separate oven dishes and cook in the oven for around 15-20 minutes or until eggs have cooked and mixture is not runny. Cook for a cou¬ple of minutes and serve. Makes 2 servings.

Zone Blocks per Serving Leek: 1 block carb; Ba¬con: 1 block protein, 1 block fat; Eggs: 1.5 blocks protein





Flavored Tuna with Baby Endive
Nikki Young

. 6 oz fresh tuna
. • tsp olive oil
. Oregano
. Ground red paprika
. Chilli flakes
. 2 cups baby endive

Mix herbs together in oil and spread over tuna. Place the tuna in a pre-heated oven at 180 C / 350 F (fan-forced) for 10-20 minutes until cooked. Serve on top of a bed of baby endive.

Zone Blocks Tuna: 4 blocks protein; Oil: 2 blocks fat (approx.); Endive: 2 blocks carb





Tuna Stuffed Mushrooms
Nikki Young

. 5 decent sized mushrooms
. 3 oz canned tuna
. 9 chopped pecan nuts
. 1 big garlic clove
. 2 tbsp chopped parsley
. Lemon juice
. Thyme

Wash mushrooms and take off the stalk. Chop the stalks finely and add to a bowl along with the tuna, pecans, finely chopped garlic, parsley, thyme (to taste) and lemon juice (to taste).

Fill the mushroom heads with above mixture and place in an oven pre-heated to 180 C / 350 F (fan-forced) for 10-15 minutes or until mushrooms have softened slightly. Makes 1 serving.

Zone Blocks Per Serving Mushrooms: 1 block carb; Tuna: 3 blocks protein; Pecans: 3 blocks fat





Scott’s Ski Day Breakfast
Scott McAndrews

• 2 eggs
• 1/3 cup egg whites
• 1/4 cup cottage cheese
• 1 1/4 cup Red Pepper diced (about 3/4 of a Red Pepper)
• 1/2 tbsp Olive Oil
• 1 tbsp Dijon Mustard
• 1 Corn Tortilla
• 1 Apple

Pretty basic cooking procedure: Scramble the eggs, egg whites, cottage cheese, olive oil, and mustard together. Add the diced red pepper and fry. Serve on warmed corn tortilla. I like to drink a packet of EmergenC in 16 oz of water and a cup of coffee with breakfast. Eat the apple as you drive, hopefully through fresh “pow” up into the mountains.