Carrot and Caraway Scramble

Time: 8 minutes

• 2 eggs
• 1/2 cup chopped onion
• 1/2 cup sliced carrots
• 1/4 to 1/2 tsp caraway seeds
• 2 tsp olive oil
• sea salt and pepper to taste

Chop the onion, then peel and slice the carrots. Saute the veggies in the oil over medium heat, adding the caraway seeds. While the veggies are cooking, beat the eggs in a bowl. Once the veggies are soft, mix in the eggs. Cook until set, then season with the S & P!

Zone info: one serving at 1.4 carb blocks, 2 protein blocks, 10 fat blocks




Squash 'n Pepper Hash

This is great at breakfast time, post training, or anytime!

You can use many different seasoning options with this recipe to suit your tastes.

Time: 25 minutes

• 1 small acorn squash (about 4 cups cubed)
• 1 1/3 cups chopped onion
• 2 sweet chocolate peppers or pasilla peppers
• 2 Tbsp olive oil
• sea salt and pepper to taste

Peel, halve, and seed the squash. (I usually don't bother with peeling the squash, but you can if you like.) Chop the onion. Seed, stem, and chop the peppers.

Heat the olive oil in a large skillet over medium heat. (You can adjust the oil to meet your fat block needs.) Add the squash, onion, and peppers. Saute, turning often, for around 20 minutes. Season with sea salt and fresh ground pepper.

Zone info: 2 servings at 4 carb blocks, 9.25 fat blocks




Quick Vegetable Soup

Use this recipe as a template, using whatever veggies you have on hand. A mix of green and yellow vegetables seem to work well and give a good flavor. You can also adjust the quantity of water used to make different consistencies of soup.

If you have a pressure cooker, you can reduce the cooking time significantly.

Time: 15 minutes

• 1/2 cup diced yams or sweet potatoes
• 1/2 cup diced onion
• 1 cup broccoli
• 1 cup cauliflower
• 2 cups water
• 1/2 tsp thyme
• 1/2 tsp oregano
• 2 Tbsp olive oil (adjust to your needs)
• sea salt and pepper to taste

Combine the vegetables, water, and seasonings in a pot, bringing it to a boil. Stir well, then cover and simmer for 8 minutes. Transfer to a blender, puree, then return the soup to the pot. Add the oil, salt, and pepper. Stir, then serve hot. You can also chill the soup and serve it cold.

Zone info: 2 servings at 1.8 carb blocks, 9 fat blocks


Sweet Potato Pudding

Here is a fairly simple post training meal. You may wish to eat some extra protein with this, or you can always try baking in some leftover meats to meet your protein needs.

Prep time: 7 minutes
Cooking time: 1 hour 15 minutes

• 4 cups grated sweet potatoes or yams
• 1 cup grated onion
• 3 tsp xanthan gum or arrowroot powder
• 3/4 cup egg whites
• 1 tsp coconut oil
• 1/4 tsp mace

Grate the sweet potato and onion. In a bowl, mix the grated veggies, xanthan gum, eggs, and mace. (you can use any seasonings you like here, mace is just one option)

Add the oil to an 8" baking dish, coat the bottom and sides. Preheat the oven to 350 degrees. Pour in the pudding mixture, and make a smooth layer in the dish. Bake for 1 1/4 hours. Cool, then cut into squares.

Zone info: one serving at 8 carb blocks, 3 protein blocks, 3 fat blocks


Quick Curry Dinner

This works well with leftover or precooked meat. Another option is to cook some meat first, then add it back in to this recipe. You can also use your favorite veggies of choice: I've made this with eggplant or cauliflower as the base vegetable before.

Time: 25 minutes

• 1 lb leftover or precooked chicken (diced)
• 4 cups diced zucchini
• 3 sun dried tomatoes
• 1 Tbsp unsweetened applesauce
• 1/2 tsp curry powder
• 1 Tbsp olive oil
• 1/2 cup coconut milk

A few hours ahead of time, place the dried tomatoes into 1/2 cup of water to soak. When you are ready to begin, add the tomatoes and the water to a blender. Add the applesauce and curry powder, pulse until pureed.

Heat the oil in a skillet over medium, then add the zucchini. Saute until soft and beginning to brown, stirring often. Add the chicken and sauce from the blender. Continue to cook for around two more minutes. Add the coconut milk, mix well. After 2 additional minutes, it's ready to serve!

Zone info: 3 servings at ~1 carb block, 5 protein blocks, 5 fat blocks