Tuesday, December 17, 2013

Paleo Chicken Fajita Soup

     Finally, the fall semester is over! I am looking forward to my Winter break of relaxing, cooking, family, and crossfit. It has been hectic these past few weeks getting Crossfit Huntington ready to WOD, as well as finishing up my schooling and work for the fall semester. Don't worry though everyone, I have been cooking still! Here is one of Tom and I's favorite soups. You can getting in your veggies and protein with a twist. I enjoyed mine with some Paleo bread from a local baker.

Ingredients for Chicken:
  • 16-24 oz chicken breast
  • 1 tsp cumin
  • 2 tsp cayenne pepper
  • 2 tsp garlic powder
  • salt and pepper to taste
  • 1 tbsp olive oil (enough to coat chicken)
Ingredients for Soup:
  • 2 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 red bell pepper
  • 1 yellow pepper
  • 1 yellow onion
  • 1 can (14 oz) fire roasted tomatoes
  • 1 can (4 oz) green chiles
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • salt and pepper to taste
  • 32 oz chicken broth
  • 1 tbsp lime juice

  1. First prepare the chicken, by heating your oven to 350 degrees F, and coating the chicken in olive oil and cumin, cayenne pepper, garlic power, salt, and pepper.
  2. Allow the chicken to cook thoroughly for approximately 20-30 minutes.
  3. While the chicken bakes, add your olive oil into a large pot, along with the minced onion.
  4. Next, chop and add your onion and peppers. Allow these to simmer for 5-10 minutes before adding your chiles and tomatoes.
  5. Add the tomatoes along with the remaining spices. Mix the soup thoroughly.
  6. Once the chicken is finished baking, shred the pieces into the soup mixture. This is when you will add the chicken broth and lime juice as well.
  7. Allow soup to simmer for 30 minutes on low heat, stirring every 5-10 minutes.
     Enjoy your soup and stay warm this holiday season. Here are some photos of Crossfit Huntington from day 1. We have all worked hard to get this box ready for our community to enjoy with us. The bottom photo is from last Saturday when we all joined together for our first "Hero" WOD at our gym to remember the life of a fallen police officer. Come out and WOD with us this week as well! We will be there at 6 PM today, tomorrow, and Friday. We will also be working out on Saturday at 2 PM! Sign the waiver on our website crossfithuntington.com and join us for a good time and hard work.


Tuesday, November 19, 2013

A Little About Me and a Side of Paleo Breakfast Pizza

          I always thought I would be a writer. I wanted to write books and travel the world. As I have gotten older, my dreams, of course, have changed. I have found a passion for health and fitness through my own life experiences. Two years ago, I had a series of scary health problems that completely changed my perspective. While I typically do not talk about this openly, I was terrified about what could happen to me. I first had surgery to remove a lesion on my scalp that was 2 by 3 inches in size. This lesion left me with approximately 40 staples in my scalp. I had previously had this place removed twice, but it had grown too large to be simply removed in a Dermatologist's office again. Dr. Stephen Miller, a plastic surgeon, was sought to remove the lesion. Whenever I first met Dr. Miller, I was instantly at ease. He was incredibly kind and kept all nerves at rest. Little did I know, his wife was going to be one of my great Crossfit friends in the future. My surgery went wonderfully, and I didn't even have to have my head shaved. ;) Dr. Miller made the experience as perfect as it could be. While I could not have done anything health wise to prevent this lesion from growing, this experience planted the seed of nutrition knowledge in my mind. I began to wonder what I could do to better myself and prevent health complications for myself and others.

          That surgery took place on December 14, 2012. My recovery went well, but it took a while for me to be able to participate in physical activities without feeling dizzy or getting a severe headache. Around April/May of that following year, I went to the doctor for my third case of strep throat in the matter of just a few weeks. While they concluded that it may be time for the tonsils and adenoids to be taken out, they also discovered a heart murmur. I knew heart murmurs were common, but I had never had one before. They immediately set me up an appointment with a Cardiologist. About a week later, I went to the Cardiologist and had my first EKG. It was so weird to me to be attached to all of these electrodes. While I assumed this would probably be my last trip to the Cardiologist, I was very wrong. My EKG came back as abnormal, and I was scheduled an ultrasound of my heart for the following week. The ultrasound gave us a lot of helpful information. They concluded that I have two  leaks in my heart, which is nothing to be concerned with for the time being. Overtime, they can worsen and need surgery, but for now, I can continue living my life as I usually do. After going through those two weeks of my heart scare, I decided that I was going to do my best to keep my body and my heart healthy. Perhaps, I won't actually have to go back to the Cardiologist, but if I do, it will not be because of my own irresponsible actions. I joined Crossfit Thunder shortly after these incidents. While I was always an athlete in high school, these health problems had broken my spirit a bit. I looked for something to pour my heart into, and I found just that in Crossfit. I made so many amazing friends there, and I found my best friend and boyfriend there as well. Tom deserves far more credit than he receives for everything he does for others. He is the most loving and giving person I have ever met. When I say he would do anything for anyone, I mean that. He loves and forgives in the way God wants all of us to. He makes me a better person each and every day. I only hope to become half the person he is.

          My goals now are to better myself through health and fitness, so I can in turn, help others. I see so many people who love health and fitness, but they just don't know where to begin. I was like that once, and I want to be able to help others grow with knowledge of nutrition. While I am still working on bettering myself, I am thankful to have a strong support system. Throughout everything I have been through, God has placed his own perfect people to help get me through. How can you get down on yourself when everyone around me you is ready to instantly pick you back up? That tells me one thing, and one thing only, I have chosen a great group of people to surround myself with and I am truly blessed.

         In light of all of this, some exciting news awaits! While many of you may already know, Tom and I have recently been blessed with an incredible opportunity. We will be coaching at the new Crossfit opening here in my hometown. Crossfit Huntington will have our soft opening January 1st. For those who are already signed up as members in December, you all will be able to help us build our gym and get some killer workouts in. I am so thankful for all of my friends that I have made in the Crossfit world thus far, and I can't wait to see where my journey is headed. I am thankful for each and every person who has supported me, and I am thankful for every kind word spoken. I thank Mark, Ann, Amy, and Jeff for wanting me to be a part of their business. I can't wait to embark on something life changing with them. This a chance for me to grow as a person and as a coach in the sport that I hold dearly to my heart. I wanted everyone to hear about why I chose Dietetics as my career field and why Crossfit is so important to me. It was something I could run to during a tough time in my life. For that, I am eternally grateful. God has a plan for us all, but we must never lose our faith in him. If our God is for us then what will ever stop us?

         Now, finally, onto a recipe! I have a spin on my other Paleo Pizza Recipes, a Paleo Breakfast Pizza! Like my other pizza, choice the toppings you are craving. I went with bacon, eggs, and sausage. I can not forget the Paleo gravy in which I made just for this recipe! Next up, Paleo Biscuits and Gravy. You all may notice that many of my recent recipes have not included any added sugar. By this, I mean from agave, honey, etc. I have been cooking without these for the most part. I will be adding a little extra sweetness soon. Be ready for some yummy holiday sweets coming your all's way!

Paleo Breakfast Pizza (I promise it is easier than it looks!)

Ingredients for Cauliflower Crust:
  • 2 packages of Kroger Fresh Selections Cauliflower (Refrigerated, not frozen. You could also just buy a head of cauliflower if they do not have this.)
  • 3 eggs
  • 1/2 c almond flour
  • 1 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Begin to boil a pot of water, and rip the cauliflower into smaller pieces. After about 20 minutes, drain the cauliflower and pour it into a large mixing bowl.
  2. Next,  mash the cauliflower by hand. You could easily use a food processor, but I gave this method a try and it worked out great! Do not worry about making sure it is all completely grated. 
  3. Add the eggs, almond flour, sea salt, and pepper.
  4. Lather the baking sheet in olive oil. (I literally poured it onto the sheet and spread it with a paper towel. This helps keep the crust from sticking!) Spread the batter evenly on your baking sheet.
  5. Bake at 400 degrees F for 25-30 minutes.
Ingredients for the "Gravy Sauce":
  • 1/2 c almond flour
  • 1/4 c coconut milk (Add more or less until you develop a creamy texture.)
  • Pinch of sea salt
  • 1 tsp black pepper
  1. Mix all of these ingredients in a pan. You will want the gravy to be creamy like the good ol' fashion gravy we are all used to. Adding more pepper will give it an extra little kick!
Topping Ingredients for Breakfast Pizza:
  1. 1 package of nitrate free sausage
  2. 5-6 pieces of nitrate free bacon
  3. 5-6 eggs
  4. Pinch of sea salt and pepper

Grand Preparation:

  1. First, follow the steps above to create your crust. While the crust is baking, prepare your toppings and gravy!
  2. Start your gravy in a side pan, while stirring frequently.
  3. While the gravy cooks, begin cooking sausage in a separate pan. Break it up into small pieces with your spatula and make sure it cooks thoroughly.
  4. Once the sausage is finished, I poured it into a bowl and set it to the side.
  5. Next, cook the bacon in the same pan or you can get a new one out for this ingredient.
  6. Finally, cook the eggs once you have finished cooking your meats. I made mine scrambled. They were delicious!
  7. Once the crust is finished baking, and light golden brown, lather your gravy over the crust with a spoon or knife.
  8. Finally, spread your sausage, bacon, and eggs evenly across your pizza. I created a protein packed pizza here. What was I missing? My veggies! Add spinach, kale, onions, peppers, or whatever you choose to incorporate extra vitamins and minerals to your morning breakfasts. Enjoy the recipe and enjoy your day everyone!

Thursday, October 24, 2013

Paleo Crockpot Beef Stew

           Happy Food Day Everyone! Celebrate this National holiday the healthy way. Forget the junk food, and let's all cook up our favorite nutritious recipes. Need a nice recipe to warm up this chilly fall day? The best part about fall is variety of yummy soups and stews you can make. They are the perfect meal to enjoy while cuddling up on the couch with your friends or family. We loved this one, and I hope you all will to!

  • 1 lb beef stew meat (They had some in Simple Truth brand at Kroger.)
  • 2 tbsp Paleo cooking fat (I used bacon fat.)
  • 4 c beef stock
  • 1 c onion
  • 1 c celery
  • 3 carrots
  • 2 sweet potatoes
  • 1/2 tsp rosemary
  • 1/2 tsp thyme
  • 1 pinch sea salt and black pepper (Add more to taste.)
  1. Dice the onion and celery into small pieces. Peel and chop carrots.
  2. Add beef to the crockpot followed by your vegetables, beef broth, and spices.
  3. Mix together thoroughly and then set your crockpot to medium for 4-6 hours. Stir the stew occasionally while it cooks. Break up the meat with your utensil.
  4. After 4-6 hours, set the crockpot on warm for 4-6 more hours. The mixture will thicken up as the meat separates and potatoes break up. It will have more of a soupy texture than you may expect, but it tastes amazing!

Sunday, October 20, 2013

Sausage and Spinach Egg Muffins

          The past few weeks have been a whirlwind of schoolwork, my job, volunteering, and Crossfit. I had the opportunity to compete in the WV Crossfit Championship last Saturday, placing second, alongside many awesome athletes and friends. My boyfriend, Tom, placed first in this championship! He is an incredible and talented athlete. I am so proud of him. Yesterday, I also got to judge the Festivus Competition at my home box, Crossfit Thunder. It was another competition full of great athletes who love what they do. I love seeing people do things they never thought would be possible.
          I finally have some time to share my recipes with you all. I promise that next time, it will not take me this long! In the midst of a busy fall schedule, we could all use extra recipes to meal prep for breakfast. These Sausage and Spinach Egg Muffins can be made quickly. They can last for days, unless you live in my house. They didn't make it through one day here! Yum!

  • 1 package of nitrate free sausage
  • 1 c spinach
  • 1/4 c onions
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 pinch of cayenne pepper
  • 8 eggs
  1. Preheat oven at 350 degrees F, and begin to cook your sausage in a skillet on the stove.
  2. While this cooks, chop your onion and mix into a large bowl along with the spinach, spices, and eggs.
  3. Once the sausage is completely brown (be 100% sure it is cooked fully), allow it to cool for 5-10 minutes before mixing into bowl as well.
  4. Lather a muffin tin with olive oil to keep the muffins sticking to the pan then pour the mix in evenly into each individual cup.
  5. Bake for 15-20 minutes until the egg is solid. Scoop out and eat up!
          Here are some awesome photos taken by my best friend, Emily, at the WV Crossfit Championship!

Sunday, September 29, 2013

Paleo Sweet Potato Soup

          The weather is getting colder, and soup has been calling my name. I had a long day at school and work last week, and I came home to this incredible meal. This Sweet Potato Soup is a good equivalent to the Potato Soup we have all grown up having. My friend tasted this yesterday, and she said she thought it was even better!

  • 3 medium sweet potatoes
  • 1/2 yellow onion
  • 5 pieces of bacon
  • 3 tbsp almond meal
  • 4 tbsp Organic butter or coconut oil
  • 1 can organic unsweetened coconut milk
  • 1/2 cup to 1 cup water
  • salt and pepper to taste
  1. Dice potatoes into 1/2 inch to 1 inch pieces.
  2. Mix potatoes, onion, flour, and a pinch of salt in bowl. Stir and set aside for 10 minutes.
  3. As you allow that to set, put a pan on medium heat and add 3-4 tbsp coconut oil or Organic butter. While you do this, go ahead and cook your slices of bacon in a separate pan.
  4. Add potato mixture into a large pot then stir in your butter or oil. Make sure this is thoroughly mixed.
  5. Add 1/2 cup to 1 cup water or until all potato pieces are covered.
  6. Bring to boil once water is added.
  7. Lower temperature back down, and add your coconut milk. You will bring the pot back to a boil after this.
  8. Lower temperature to a simmer. Allow to simmer for 25-30 minutes. Stirring occasionally. This is where you add your bacon. Crumble throughout and mix. Add salt and pepper here to taste.
          Tom, Cory, and I were trying out back levers for the first time the other day after our WOD. Here are some pictures of our attempts! It's fun to try new movements.


Tuesday, September 24, 2013

Broccoli Slaw Latkes

          With everyone's Paleo Challenges underway, I have been trying to find more recipes to try. What better way to complete a Paleo Challenge than by finding foods that are simple that we can make over and over as we go. Tom and I have really been focusing on incorporating more veggies in our diet. This is a unique way you can add some vegetables in. I enjoyed these like a sandwich, with an egg underneath and an egg on top of the latke!

  • 1 package of broccoli slaw
  • 1/2-1 tsp black pepper
  • 1/2-1 tsp sea salt
  • 6 eggs
  • 1/2 tbsp oil (either olive oil or coconut oil)
  1. Mix your broccoli slaw, along with the six eggs into a mixing bowl.
  2. Add pepper and salt next. Mix thoroughly.
  3. While you are mixing these ingredients, begin to heat olive or coconut oil over stove top.
  4. Cook latkes like pancakes by putting a large spoonful on stove at a time. Flipping after the side becomes slightly browned.
  5. Add extra salt or pepper if desired and eat up!

Saturday, September 21, 2013

Twice Baked Stuffed Sweet Potatoes and Paleo Oatmeal

          I am finally posting some recipes of my most recent creations! I hope you all enjoy these. I have been working on meal prepping and weighing out my food more accurately, and it has worked wonders for me. Needless to say, I am stocking up on my plastic food bags and Tupperware.

Twice Baked Stuffed Sweet Potatoes

  • 4-6 sweet potatoes
  • 1 package ground meat
  • 1 tsp black pepper
  • 1 tsp sea salt
  • 1/4 c onions
  • Less than 1 tbsp olive oil
  1. Preheat oven at 375 degrees F. Lather sweet potatoes in a little olive oil.
  2. Bake potatoes for 45 minutes-1 hour.
  3. While potatoes are baking, begin to cook meat over stove top.
  4. Season meat with salt and pepper, and add onions to cook along with meat.
  5. After potatoes and meat are finished cooking, scoop out the insides and mix the sweet potato in with the meat.
  6. Mix together thoroughly and add back into sweet potato skins.
  7. Cook meat in the skins for another 15 minutes.

Paleo Oatmeal

Ingredients and Preparation:

Use my Paleo Lara Bar recipe from the previous post, and add 2 extra tbsp of coconut milk and water to create the texture you want. Heat this for 45 seconds-1 minute and enjoy! It has the perfect Oatmeal texture. I had mine with an egg and bacon. Yummy and guilt free!


Monday, September 16, 2013

Paleo Banana Cinnamon Lara Bar Bites

          Someone reminded me of this yesterday. "If you think wellness is expensive and time consuming, try illness." While the Paleo Diet is not always easy on the wallet, think of all of the bad foods that you are cutting out of your budget. Paleo is worth it; for your body, for your mentality, and for your future. Birthday festivities (and birthday cheats) are now over for me, and the start of the Lurong Paleo Challenge has begun! While I am not signed up for this challenge, I will still be challenging along with my fellow Crossfitters. Let's all join together to make some big changes in our lives! My personal goal is to be completely cheat free. I am holding myself accountable with you all.

  • 4 tbsp Organic unsweetened coconut milk
  • 6 Medjool pitted dates
  • 1 tsp cinnamon
  • 1/4 c cashews
  • 1/4 c walnuts
  • 1/2 banana
  1. Mix the dates, banana, cashews, and walnuts in food processor with 2 tbsp. of coconut milk and 1/2 tsp cinnamon.
  2. After blending, add the rest of the coconut milk and cinnamon.
  3. Place mixture in a storage container and allow to sit up in the refrigerator for 4-6 hours for your Lara Bar Bites to be ready! Serve it warm, and it tastes just like oatmeal. Either way, this is a simple dessert that is perfect for any Paleo Challenger.

Monday, September 9, 2013

Paleo Mayonnaise and Paleo Chicken Salad

          All I have wanted the past few days was chicken salad! I have never made a completely Paleo Chicken Salad with Paleo Mayonnaise before now. I have used Organic Mayonnaise before (which still had Canola Oil in it), but I can promise you all that this recipe has the yummy taste of regular Mayonnaise and Chicken Salad created with good fats. I can not wait to use this Mayonnaise recipe for Paleo Deviled Eggs! I made the Mayonnaise first. Here are those ingredients and steps.

Paleo Mayonnaise

  • 2 egg yolks
  • 3 tsp Organic mustard
  • 3 tsp lemon juice
  • 1/2 c olive oil
  • 1/2 c coconut oil
  1. Blend yolks, mustard, and lemon juice in a blender or food processor.
  2. Add olive and coconut oils next and continue blending. The texture of the Mayonnaise will not be as thick at first, but it does set up more in the refrigerator. Do not worry! Also, this recipe made enough for two servings. You can make a batch of Chicken Salad and save the other half of the Mayonnaise, or you can just make two batches!

Paleo Chicken Salad

  • 1/2 c Paleo Mayonnaise
  • 1/4 tsp ground black pepper
  • 10 oz chopped chicken (You can either make your own or purchased Organic Canned Chicken in Water. You would want to find one that has no added preservatives. I used this for my batch!)
  • 1/4 c sliced almonds
  • 2 tbsp Organic mustard
  • 1 stalk of celery
  • 1/4 c red grapes (You may not need this much. You can estimate for your recipe. I used a little less in the second batch.)
  1. Add your chicken and mayonnaise to a mixing bowl.
  2. Dice your celery and grapes into very fine pieces. Add them to the bowl as well. Mix.
  3. Next, add your pepper and almonds. Mix it all together and add more Mayonnaise if needed.
  4. Allow to set for 1-2 hours and eat! It still tastes good before you let it set, but you want the consistency to thicken. Enjoy by itself, with lettuce wraps, or fresh veggies. I hope you all love this! We sure did.

Thursday, September 5, 2013

Battling for Boston

          If you are from the area or even if you are not, please take the time to keep the family of this sweet boy in your thoughts/prayers. Boston passed away two nights ago after a tough battle with brain cancer. I had the pleasure of meeting this little man in June. I competed in a Crossfit Competition in Portsmouth, where the proceeds went towards Boston and his family. When I purchased this headband, he handed it to me with pride. I had no idea how much that short meeting would mean to me.

           If anyone is interested in completing the Hero WOD created in his honor, here it is. I will be doing this workout today at my Crossfit box as the members of his families' gym runs heats of this WOD all evening for Boston, Ashley, and Joe. You do not have to be from around here to join us. We are all Battling for Boston.

4 Rounds: (His age)
7 deadlifts - 225/155
22 kb snatches  - 53/35
9 "Slurpees " (slam ball to burpee) - 20/10

7, 22, 9 is the rep scheme to represent Boston's Birthday, 7/22/09.

          Also, If anyone is interested, they are taking donations for the costs of the funeral and medical expenses. To go to that site, please follow this link, Donations for Boston.

Tuesday, September 3, 2013

Paleo Biscuit in a Cup

          Unfortunately, I have spent the past few days not feeling well which has meant little to no cooking for me. Yesterday, I did not have much of an appetite, but I was craving a bread like texture to ease my upset stomach. I have made Paleo Biscuits before, but I did not have near the time or energy to make them. Instead, I created a Paleo Biscuit in a Cup! I have a few other similar sweet recipes with everything from Paleo Pumpkin Spice Bread to Paleo Brownie with Organic Dark Chocolate Chips. I will uploaded these for you all to try soon!

  • 1/4 c almond flour
  • 1/3 tbsp Grassfed butter
  • 1 egg
  • 1 pinch of black pepper
  • 3-4 tbsp water
  • 1 glass cup/bowl
  1. Melt butter in cup/bowl.
  2. Add almond flour, egg. water, and pepper in the cup.
  3. Cover with a paper towel and microwave for 3-4 minutes. Check after about 2 minutes to judge on how much time you will still need to cook your biscuit for.
  4. It is now ready to eat! (It only makes one serving, but it is still enough to split if you are just wanting a little.)

          You can eat with a little more Grassfed butter, Homemade Paleo Jelly, etc. I ate mine crumbled over scrambled egg whites, and it made a great brunch meal!

Wednesday, August 28, 2013

Sausage and Egg Breakfast Medley

     I made this dish several days ago, and it has made for several breakfasts and snacks. This recipe makes a huge batch! You do not have to worry about waking up early to fix yourself a good meal in the morning before work/school. This can be ready to go in minutes! 


  • 1 lb nitrate free sausage
  • 3 c fresh kale
  • 1 c yellow onions
  • 1/2 c carrots
  • 8 eggs
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Begin to brown meat in a large skillet. While this meat cooks, chop your onion and carrots. Sprinkle a little pepper over the sausage if you want.
  2. Once it is completely cooked (Be careful and be sure to thoroughly cook the sausage. This is a meat to watch when cooking.), mixed in the kale, carrots, and onions. Stir.
  3. Cook your vegetables in with the meat for several minutes before finally adding your eggs. 
  4. Add the sea salt and pepper while continuing to stir your dish. 

Monday, August 26, 2013

Paleo Sausage Balls

          The first Marshall football game kicks off this weekend, and I will be bringing these to tailgate! I have always loved having sausage balls at parties, games, and other events. Luckily, I found an awesome Paleo recipe that tastes even better! These made a quick snack for me between classes today as well. I hope you all enjoy them as much as we did.

  • 1 c almond flour
  • 1 lb of all natural sausage
  • 4-5 tbsp of pastured butter or ghee
  1. Preheat your oven to 350 degrees F.
  2. Melt your butter/ghee in the microwave for about 10-20 seconds.
  3. Mix sausage and almond flour in mixing bowl. You can mix it by spoon, but mixing by hand seemed to work a lot better for me.
  4. Roll sausage into 1-1 and 1/2 inch balls, and place on baking sheet.
  5. Bake for approximately 15-20 minutes. My first batch cooked very quickly!
  6. Serve and enjoy!! Don't eat too many at once. That is the mistake I made. ;)

Sunday, August 25, 2013

Paleo Pumpkin Bread

          Fall is quickly approaching, and we all know what that means. There will be many holidays with a lot of good food. I love pumpkin and all types of pumpkin desserts. This Paleo Pumpkin Bread can really hit the spot.

  • 1 c almond flour
  • 1 c pumpkin 
  • 2 eggs
  • 1/4-1/3 c water (may or may not be needed)
  • 1 tbsp cinnamon
  • 1/2 tbsp allspice
  • 1 tbsp agave/honey
  • 1/2 tbsp olive oil
  1. Preheat the oven to 350 degrees F.
  2. Grease baking tin with olive oil. You can always use Coconut as well. I use it quite often.
  3. Mix almond flour, pumpkin, and egg in a mixing bowl. Add water here if this mixture seems to thick. 
  4. Next, stir in the cinnamon, allspice, and agave/honey.
  5. Pour batter into baking tin. I would use a smaller tin. Mine was too large, so the bread was very thin.
  6. Bake for 10-15 minutes. The bread should be golden. Sprinkle the finished product with cinnamon and agave if you want an extra sweet kick!

          People always ask me about how much I spend on Paleo ingredients and what is on my grocery list. This is a typical grocery trip for me. Food can last up to one week, but I usually find myself shopping more than once a week to make sure I have everything I need. 

Thursday, August 22, 2013

Crockpot Apple Pork Tenderloin

          Sorry everyone, I have been MIA for the past few days. It has been a busy week, and I have not been the main chef in the house. I have been fortunate to have delicious meals cooked for me! I will be posting some of Tom's great recipes soon. Here are a few photos that can sum up my fun filled week.
          This first photo is from my Crossfit box this past weekend. Crossfit Thunder hosted two competitions on Saturday. Many awesome athletes from all over came together to compete and work hard. I had a great time judging this fierce competition!

           The second photo shows my boyfriend, Tom, participating in the first WOD of the WV Open. I have very talented workout partners who always push me, and I definitely needed it through this one. (WOD #1: 100 calorie row and 100 push press at 75/55 for time)
           With classes starting back up, my schedule is about to get much more hectic. I will be taking full advantage of Crockpot recipes this fall! I have already found a breakfast casserole that I can not wait to try. This is a very simple and sweet to taste, protein packed recipe.

Crockpot Apple Pork Tenderloin

  • 1 and 1/2-2 lb of pork tenderloin
  • 2-3 apples
  • 2 tsp nutmeg
  • 1 tsp cinnamon
  • 1/2-1 tbsp olive oil
  • 2 tbsp raw honey (optional)
  1. Core and slice your apples into 10-12 slices.
  2. Add a layer of apples to the bottom of your crockpot and lightly sprinkle with nutmeg and cinnamon. My crockpot was large, so I did not cover the entire bottom with apples. I only layered the section that the pork tenderloin would cover.
  3. Next, place slits in your tenderloin. I had to cut mine in half to get it to lay neatly in the bottom.
  4. Place tenderloin over top the layer of apple slices in the crockpot. You will then need to place one apple slice into each slit of the tenderloin, so there will be apples in the meat as well as underneath it.
  5. Sprinkle tenderloin and apple slices with nutmeg, cinnamon, and olive oil. *Drizzle honey over the creation here if you choose to use it!
  6. Turn crockpot on low and cook for 2-3 hours. My crockpot still cooks quickly, even on low, so be sure to check. You may need to let your meal cook longer (4-6 hours).

Monday, August 12, 2013

Sausage and Roasted Sweet Potato

          We competed in a team Crossfit Competition on Saturday, and this is what fueled my body the night before. Tom made this delicious dish for us, and it is definitely a favorite already. It can make a good dinner or even breakfast. I may add some egg to the pan next time!

  • 2 sweet potatoes
  • 1 tbsp olive oil
  • 20 0z nitrate free sausage (I found mine at The Wild Ramp. It is the best!)
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Pour olive oil into pan, and begin to warm at medium heat.
  2. Add the sausage to the pan along with a pinch of sea salt and black pepper. While the sausage begins to brown, dice your sweet potato into 1 by 1 inch pieces and mix in with the sausage. You may want to add more salt and black pepper to taste.
  3. Cover pan with lid for 10 minutes, stirring every few. Next, you will continue to cook it uncovered for another 5-10 minutes. The sweet potato and meat will be crisp.


Monday, August 5, 2013

Paleo Lasagna with Zucchini Noodles

          A few months ago, a fellow Crossfit friend, Marla, made an amazing Paleo Lasagna at GOD Wod, and I have been dying to make my own ever since. Also, Marla gave birth to a little boy last night. Congratulations to her and her family! I had some extra fresh tomatoes and zucchini from my Grandpa and The Wild Ramp, so I decided what better time to make it then now!

  • 3-4 zucchini
  • 1/2-1 c almond flour
  • 3-4 tbsp olive oil
  • 1 package of all natural ground turkey (20 oz)
  • 4 oz mushrooms
  • 1 c of diced tomatoes
  • 1 can of tomato sauce
  • 6 oz can of tomato paste
  • 1 tbsp oregano
  • 1 tbsp basil
  • 1 tbsp chili powder
  • 1 tsp thyme
  • 1 tsp sea salt
  • 1 tsp cayenne pepper
  • 1 tsp parsley
  • 1 tsp black pepper
  1. Preheat oven to 375 degrees F.
  2. Slice zucchini lengthwise. Try to get the slices as thin as possible.
  3. Add zucchini to large Tupperware bowl, along with 1/2 c-1 c almond flour and 1 tbsp olive oil. Put the lid on the bowl then shake the mixture to cover all zucchini in almond flour. Set aside. 
  4. While the zucchini noodles set, begin browning meat at medium heat over stovetop.
  5. Add onions, mushrooms, and garlic to the meat. Continue to brown the meat, and then add diced tomatoes, tomato sauce, tomato paste, oregano, basil, salt, pepper, chili powder, cayenne pepper, thyme, and parsley.
  6. Get out a separate baking pan to cook lasagna in, and lather in olive oil to prevent the dish from sticking.
  7. Add layer of zucchini noodles on the bottom of the pan then next add 1/3 of the meat sauce  to cover the noodles.
  8. Continue adding meat sauce, and another layer of zucchini noodles.
  9. Bake for 25-30 minutes.
          What are you all cooking up today? Send me your photos or tag me in them. Enjoy!

Sunday, August 4, 2013

Two Breakfast Sides: Paleo Cinnamon Apples and Garlic Roasted Tomatoes

          I ran across this photo on Facebook yesterday, and I think it is the perfect motto for my blog. I try to keep the recipes all relatively easy to make with not too many ingredients, but all of the credit goes to the wholesome quality of the food itself. The best part about the Paleo Diet is knowing that the food you are eating is real. These next two recipes are as simple, and tasty, as it gets. Breakfast is always my favorite meal of the day, and I am constantly looking for new sides and recipes to spice up my morning meals.

Paleo Cinnamon Apples

  • 2 fresh apples
  • 1 tbsp cinnamon
  • 1 tbsp coconut or olive oil
  1. Pour olive oil into small pan on stove.
  2. Dice apples into 1x1 inch pieces.
  3. Sprinkle with cinnamon and cook for 5-10 minutes at medium heat.

Garlic Roasted Tomatoes

  • 1 large fresh tomato 
  • 1 tsp garlic powder
  • 1 pinch of sea salt
  • 1 pinch of pepper
  • 1 tbsp coconut or olive oil
  1. Pour your oil into pan.
  2. Chop your tomato into thin slices.
  3. Sprinkle with garlic powder, sea salt, and pepper.
  4. Flip tomato slices, and season the other side as well.
  5. Continue to cook for 5-7 minutes at medium heat.

          This is what I am eating this morning; eggs with kale and mushrooms, bacon, and roasted tomatoes. This tomato came fresh from my Grandfather's garden yesterday. I had personally never had tomatoes for breakfast until going to the beach this year. I just love them! If you all are looking for fresh and locally grown fruits and veggies, The Wild Ramp has a great selection. Look out for the fresh peaches!

Monday, July 29, 2013

Lime Avocado Cucumber Salad

Lime Avocado Cucumber Salad

  • 1 large cucumber
  • 1/2 c of onion
  • 1 avocado


  • 2-3 tbsp of light olive oil
  • 2 tbsp of apple cider vinegar
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1-2 tbsp lime juice

  1. Slice and quarter cucumber, onion, and avocado. Mix together in a medium bowl.
  2. Combine dressing ingredients into bowl. Add extra salt/pepper if needed.

Sunday, July 28, 2013

Crockpot Chicken and Tomatoes

          Yummy crockpot recipe? Check! We love our crockpot, but I have not used it enough. I will be trying out many new recipes involving it, so be ready everyone! This was my first.

  • 3/4 c onion
  • 2 tbsp. minced garlic
  • 12 oz chicken tenders/breast
  • 2 tbsp. dried Italian herb
  • 1 tsp sea salt
  • 6 oz tomato sauce
  • 1 c diced tomatoes
  • 2 oz mushrooms
  1. Chop your onions into medium size pieces.
  2. Add onions and garlic to a medium size mixing bowl.
  3. Next, combine the chicken with the onions, garlic, mushrooms, pepper, salt, and Italian herb into a crockpot.
  4. Combine the tomato sauce and tomatoes in a separate bowl. When thoroughly mixed, add to the crockpot and continue mixing with other ingredients.
  5. Cook everything in the crockpot on medium for about 4 hours. Gently stir every thirty minutes or so.

Friday, July 26, 2013

Paleo Sweet Potato Latkes

          I had a wonderful vacation, but I could not wait to get back home and cook again. I missed my own groceries and Paleo recipes. On the menu this morning were these Sweet Potato Latkes with eggs. Tom and I loved these! They are a twist on sweet potato breakfast hash browns.
  • 1 sweet potato (grated)
  • 1/2 onion (chopped)
  • 2 eggs
  • 4 slices of bacon
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tsp olive oil for lathering pan
  1. Preheat your oven at 425 degrees F, and grease your baking sheet with a little oil.
  2. In a medium sized bowl, mix your eggs, sweet potato, and onion.
  3. Next, sprinkle with your salt and pepper. Crumble bacon by hand and add to the bowl.
  4. Create several patties by hand and place on baking sheet. These will be not be solid because there is no flour binding them. Do not worry, they turn out perfectly!
  5. Bake for 15-20 minutes or until your edges are brown.

           PR's were flying at our gym yesterday. Let's see what surprises your breakfast will fuel today!

Thursday, July 18, 2013

Paleo Squash Bites

          I have seen many of my Paleo friends make variations of this recipe, and everyone seems to enjoy this snack! Plus, it only takes a few short steps! I have also made these by cutting the squash length wise. Try it out either way you want!

  • 2-3 yellow squash
  • 1/3 c organic tomato sauce
  • 2 tbsp olive oil
  • 1 tsp basil
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Preheat your oven to 350 degrees F.
  2. Dice your squash into thin pieces.
  3. Spread a light layer of olive oil onto each piece of squash, and place on a baking sheet.
  4. Next, you will put a little tomato sauce onto each squash, and sprinkle basil, sea salt, and pepper onto each one.
  5. Bake for 10-15 minutes or until slightly crisp!

Wednesday, July 17, 2013

Paleo Creamed Spinach and Deviled Chicken

          I do not have the best photos for these, but they are a great combination! The first photo is of the Creamed Spinach that we had the other day with burgers. The second photo is my meal prepped Devil Chicken that I took with me on the go. I found both of these recipes in my Paleo cookbook. I love testing out new ideas!

Creamed Spinach

  • 1/4 c onion
  • 3-4 c of spinach
  • 1 tbsp coconut oil
  • 1 tbsp minced garlic
  • 1/2 c unsweetened coconut milk
  • 1/2 tsp black pepper
  • 1/2 tsp sea salt
  1. Begin by mincing the onion, and chopping the spinach into halves or fourths.
  2. While you are preparing these, melt the coconut oil over medium heat in a large skillet.
  3. Sauté the onion for a few minutes, then add your spinach.
  4. Next, crush in your garlic and continue to stir until the spinach wilts.
  5. Stir in the coconut milk, peppers, and salt. Let the spinach simmer in the coconut milk for a few minutes.

          You get a delicious creamy taste without the actual dairy! I love this side. It can go with anything from steaks, to burgers, to eggs. Trust me, I have had it with all three!

Deviled Chicken

  • 4 chicken breasts
  • 1/2 c almond meal
  • 1 tsp curry powder
  • 1 tsp cayenne pepper
  • 1 tsp dry mustard
  • 4 tbsp olive oil
  1. Preheat your oven to 350 degrees F.
  2. In a medium sized bowl, mix your almond meal along with the seasonings.
  3. Rub each piece of chicken with a little olive oil then roll in the seasoned almond meal.
  4. Place on a baking sheet and roast for 40-60 minutes. You will want the coating to be crunchy!

           When I am not cooking or working, I am usually working out with these guys and girls. This was caught on camera the other day. Some of my awesome workout partners pushing me through the last few sets of heavy front squats. I do not know what I would do without them!

Monday, July 15, 2013

Avocado Protein Pudding

          It is time for me to share the dessert I made for Tom today! Not only is this quick and easy to make, but it is strict Paleo approved with no nut flours, nut butters, or sweeteners (agave, honey, maple syrup).

  • 1/2 avocado
  • 4 tbsp coconut milk
  • 2 tbsp cocoa powder
  • 1 scoop chocolate protein powder (I used Muscle Tech for this batch.)
  1. Mash your avocado into a bowl until you get a creamy consistency.
  2. Add cocoa powder and protein powder.
  3. Next, begin to add coconut milk one tablespoon at a time. It may take a little less/more. You will want this to be very smooth and have a usual pudding texture.
  4. I added a small pinch of Cacao Nibs to the top. Yummy!

Sunday, July 14, 2013

Avocado Egg Bites

          Two of my favorite foods in one, avocado and egg! I have made the bacon bites many times (I will be sure to post this soon.), but these were a first. I would try to eat these within one day or so. You do not want your avocado to go bad. These were quite the hit!

  •  6 eggs (I had one muffin tin that holds six at a time. Add extra if you have a larger one.)
  • Few kale leaves
  • 1/4 c mushrooms
  • 1/2 avocado
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp olive /coconut oil
  1. Preheat the oven to 350 degrees F.
  2. Lather the inside of a muffin tin with olive or coconut oil.
  3. Crack an egg into each tin.
  4. Dust chopped kale leaves and mushroom over each egg.
  5. Bake for 5-7 minutes. While this is baking, slice the avocado in 6 slices.
  6. Take the tin out of the oven, place an avocado slice on each egg and sprinkle your salt and pepper over each egg bite.
  7. Bake for another 5-7 minutes.

Saturday, July 13, 2013

Chicken, Bacon, and Tomato Kabobs

          I have been craving kabobs for weeks, but I kept putting it off. Finally, I made some time yesterday, and I loved them more than I imagined! I wanted to keep the spices and marinade simple and healthy. It was perfect. Here is the quick recipe I used!

  • 1 package of all natural chicken tender breasts
  • 15-20 grape tomatoes
  • 5 pieces of bacon
  • 1/4 c mushrooms (I didn't have enough of these for all of my kabobs. 1/4 c should be just right.)
  • 1 c kale leaves
  • 1 tsp lime juice
  • 1 tsp olive oil
  • 1 tsp sea salt
  • 1 tsp pepper
  • Few skewer sticks
  1. Preheat oven to 400 degrees F.
  2. For each kabob, I cut one chicken tender into thirds or fourths depending on the size. I also cut each piece of bacon into fifths. I used two kale leaves at a time. Put in whatever order you chose.
  3. After completing each of the kabobs (I only made 5), I placed them on a baking sheet and sprinkled them in a little lime juice, olive oil, salt, and pepper.
  4. Cook for about 10 minutes and then they will be ready to eat. I ate mine with a little Organic Tomato Sauce! Try it out.

          Also, how cool is this? One of my Crossfit Kids that I coach tried out one of my recipes at home, and her mom sent me this picture! I am so proud of Miss Kenna and her healthy lifestyle, in and out of the Box!