Seasonal Steamed Vegetables

Time: 15 minutes

• 1 medium zucchini, diced
• 1 medium yellow summer squash, diced
• 1 stalk broccoli florets, chopped into bite sized pieces
• 2 cups spinach
• 2 slices of red onion
• 1/2 tsp thyme
• 2 Tbsp olive oil or coconut oil
• sea salt to taste

Chop the vegetables. Add water to your steamer and bring it to a boil while you are chopping the veggies to save time. Add the vegetables to the basket, then reduce the heat and steam for around 10 minutes, or until the vegetables have reached the desired softness.

Serve the vegetables drizzled with either olive oil or coconut oil. I've used 2 Tbsp in this recipe, but be sure to adjust the amount to suit your needs. Sprinkle with thyme and sea salt.

You can use many other vegetables in this recipe. Just be aware that some vegetables, such as cabbage, will take longer to steam. Add them to the steamer first, then add the other vegetables later for best results.

Zone info: 2 large servings at 1.5 carb blocks, 9.3 fat blocks (14g carb, 14g fat)




Shredded Brussel Sprouts

Time: 15 minutes

This recipe is courtesy of Aaron Schmidt, one of our longtime members and trainers here at CrossFit Portland. He is pretty handy in the kitchen and has contributed some great Paleo cooking ideas to our crew.

You'll need a good food processor for this one, unless you want to turn it into a WOD using a grater. Shredding Brussels sprouts for time, anyone?

• 1 lb Brussels sprouts (I used one bag from Trader Joes)
• 3 oz bacon
• 2 Tbsp olive oil
• 1 Tbsp apple cider vinegar
• 1/2 tsp sea salt
• black pepper to taste

Chop the stem end off of the Brussel sprouts. Drop them into your food processor and shred.

Meanwhile, cook your bacon in a skillet. Once it has browned some, but not excessively, remove it to cool. Once cooled, chop the bacon into small pieces.

Put the shredded Brussel sprouts into a large bowl, add the chopped bacon and all of the remaining ingredients. Toss well, then serve.

Zone info: 4 servings at ~1/2 carb block, 1 protein block, 9.5 fat blocks (3.7g carb, 7.5g protein, 15.5g fat)




Greens, Yams, and Chicken Soup

Time: 40 minutes

This makes a delicious, nutrient packed post workout meal.

• 1 Tbsp ginger/garlic stir-fry mix
• 1 large yam, cubed
• 1 bunch collard greens, chopped
• 1 quart broth (chicken, beef, or vegetable will all work)
• 1 lb diced chicken breast
• 1 14oz can fire roasted tomatoes
• sea salt and pepper to taste

In a large pot over medium heat, heat the broth along with the yams and ginger/garlic mix. Cook until the potatoes soften, around 20 minutes. Add all of the remaining ingredients and cook for around 15 minutes more. Don't forget to stir occasionally! Serve hot.

Zone info: 4 servings at 5 carb blocks, 4 protein blocks (43g carb, 28g prot, 4g fat)


Delicata Squash Salad

Time: 40 minutes

Squash:
• 1 Delicata squash, halved, seeded, and diced
• 2 Tbsp olive oil
• sea salt
• black pepper

Dressing:
• 2 tsp fresh squeezed lemon juice
• 1 tsp lemon peel (dried)
• 2 tsp balsamic vinegar
• 2 Tbsp olive oil
• fresh ground black pepper

Salad:
• 4 cups mixed greens
• 4 Tbsp currants
• 4 Tbsp pine nuts

Preheat the oven to 375 degrees. Cut the squash lengthwise in half, then scoop out the seeds and pulp. Chop into small cubes, then place on a baking sheet. Drizzle with 2 Tbsp olive oil, then season with the salt and pepper. Toss well to coat, then place the pan in the oven on the middle rack. Roast for 20 minutes; toss well again. Continue to roast for 10 to 15 minutes more, until the squash begins to brown lightly. Remove and allow to cool.

Meanwhile, prepare the salad. In a small bowl,whisk together the dressing ingredients. Place the greens in a large bowl, coat with the dressing and toss well.

Divide the greens between two plates, top with the squash. Add 2 Tbsp of currants and 2 Tbsp pine nuts to each salad, then serve.

Zone info: 2 servings at 3.7 carb blocks, 22.5 fat blocks (33g carb, 33g fat) Note: adjust the quantity of oil used to meet your needs


Thai Style Ground Beef

Time: 40 minutes

• 1 lb grassfed ground beef
• 1 c chopped chard, stems and leaves
• 4 green onions, chopped
•1/2 cup white onion, chopped
• 1 cup chopped broccoli florets
• 1/3 cup coconut milk
• 1/2 cup vegetable broth
• 1 1/2 tsp cumin
• 1/4 tsp roasted red chili paste
• 1/2 Tbsp red curry paste
• 1 tsp garlic/ginger paste

Place the meat in a large skillet over medium heat. Brown the meat while you chop the vegetables. Toss them in with the meat, mix well. Once the meat has browned, add all of the remaining ingredients, cover and simmer on low for 30 minutes.

Zone info: 3 servings at: .75 carb blocks, 5.3 protein blocks, 3.5 fat blocks (6.5g carb, 37g protein, 13g fat)