Vegetable side dishes are the main focus this month. Several feature some more exotic spice blends. It is worth your time to find these spices, as they can add great variety to otherwise basic dishes. If you can't find these locally, there are many sources online.

Shredded Brussels Sprout Saute

Prep time: 7 minutes
Coking time: 1 hour

• 2 lb brussels sprouts
• 2 oz diced bacon
• 1/4 cup pecans
• 1 Tbsp apple cider vinegar
• sea salt and pepper to taste

Dice the bacon, then brown in a large skillet over medium heat. Cut the ends off of the brussels sprouts. Shred them in a food processor, then add the pecans until they are well chopped.

Once the bacon has browned but is not crisp, add the brussels sprouts/pecan mixture and toss well. Add the apple cider vinegar, salt, and pepper. Cover and cook over low-medium heat for up to an hour, tossing occasionally.

Zone info: 4 servings at ~1 carb block, 4.5 fat blocks. (11g carb, 2g prot, 7g fat)


Sweet Purple Kale

Sumac is a spice used in middle eastern cuisine to season salads and meat dishes. It is made from the berries of sumac shrubs.

Time: 10 minutes

• 1 bunch fresh purple kale
• 1 Tbsp olive oil
• 2 Tbsp balsamic vinegar
• 2 tsp sumac

Cut and remove the kale stems; save them for another use. Chop the kale finely; add to a pot or pressure cooker. Add 1/2 cup water, cover and boil for around 5 minutes, or until soft. Alternatively, 1 1/2 min. once up to pressure will be plenty if using a pressure cooker.

Drain the water (drink it to capture the nutrients if you like). Add the oil, vinegar, and sumac. Return to pot to the stove and saute, stirring, for 1-2 minutes more. Serve warm.

Zone info: 4 servings at .5 carb block, 2.3 fat blocks. (4g carb, 3.5g fat)




African Piri-Piri Okra

Piri-Piri is an African word for chili pepper. It has it's culinary roots in Mozambique. Early explorers brought American chili peppers to Africa, and this pepper sauce evolved to become an African staple.

I used frozen okra in this recipe, but use fresh when you can find it!

Time: 10 minutes

• 1 package frozen okra (~11oz)
• 1 cup chopped onion
• 1 Tbsp coconut oil
• 1 Tbsp Piri-Piri spice mix

Chop the onion. Add all of the ingredients to a large skillet, saute 10 minutes over medium heat, stirring well.

Find Piri-Piri spice mix at ethnic markets. Alternatively, season this with red chile flakes, turmeric, sesame seeds, and mild curry powder.

Zone info: 4 servings at 1 carb block, 2.3 fat blocks. (9g carb, 3.5g fat)


Creamed Cauliflower

Mashed cauliflower is a Paleo staple that most everyone will be familiar with. Here is an updated version, making use of a food processor. Get one if you haven't; they are indispensable!

Time: 10-15 minutes

• 1 head cauliflower
• 1/4 cup coconut oil
• 1 Tbsp fresh chopped sage
• sea salt and pepper to taste

Chop the cauliflower into medium pieces, then steam, boil, or pressure cook until soft. (I like to use a pressure cooker; it cuts the cooking time by 2/3) Add the cauliflower and remaining ingredients to you food processor, then puree. Stop occasionally to scrape the sides and ensure that the mixture is uniform. Once the cauliflower is very creamy, it's ready to serve.

Note: I used fresh sage here, but you can season this dish many different ways. Try to match the seasonings chosen to compliment the main dish of the meal.

Zone info: 4 servings at .3 carb block, 9.3 fat blocks. (3g carb, 14g fat)


Za'taar Chicken and Squash

Here is an easy, lower carb post training meal. It uses za'taar, a Middle Eastern spice blend that can be found at ethnic markets. Za'taar is one of my favorite seasonings; it's worth the trouble to find it! See issue 53 of the Performance Menu for more information and recipes using za'taar.

Prep time: 5 minutes
Coking time: 35 minutes

• 1 lb chicken breast, diced
• 2 cups diced acorn squash
• 2 tsp coconut oil
• 3 Tbsp za'taar

Preheat the oven to 425 degrees. Halve and seed the squash, then chop into a small dice. Dice the chicken.

Add all of the ingredients to a baking dish. Cover and bake for 35 minutes, mixing occasionally. Cool and serve, or bring it to the gym.

If you make a batch of this, you can have your post training meals covered for a few days. Modify the ratio of chicken to squash to meet your individual needs. For those needing higher carbs post training, this recipe works with yams as well.

Zone info: 3 servings at 1 carb block, 5.3 protein blocks, 1 fat block. (10g carb, 37g prot, 3.5g fat)