Week One Done!

1 week down! Hope everyone is doing well and starting to come out of the no-sugar fog. Make sure you are checking the blog (cfdnutrition.blogspot) each week for new recipes and more! We would love to hear feedback from you as the weeks go on so feel free to send emails to let us know your progress!


Easy tip for the week: Trader Joe's sells cooked, pre-packaged chicken in single servings. Use for lunch or quick meals, or even a snack on the run!

Zucchini Egg Bake:

Great to make ahead of time for a quick breakfast! 

4 tablespoon of butter

1/4 cup of chopped onion 

2-4 zucchinis grated 

Ground meat (I use breakfast sausage. I cook it separately and break it into pieces and then put it in the egg mixture)

3 eggs, beaten

1/3 cup grated cheese (Remember to leave cheese out if you have any concerns about being able to digest dairy properly)

Salt and Pepper to taste

You can also add broccoli, spinach, mushrooms or any other veggies

Cooking Instructions:

Preheat the oven to 350 degrees F.  Grate the zucchini. (Chop any other veggies you're using)  Then in a sauté pan heat butter, onion and zucchini until the zucchini is tender (about 7 minutes for me).  Drain off liquid from the pan and then add beef, season to taste, cook until meat is almost fully cooked.  (Meat can also be cooked separately if preferred) Add eggs and mix thoroughly.  Then dump the pan into an 8×8 baking dish.  Grate the cheese on top and bake in the oven uncovered for 35-40 minutes (I did 30 minutes ovens vary).  

**I usually use 6-8 eggs and make it in a larger pan so it lasts longer!!

**Muffin pans also work as now there are individual servings that can be eaten more easily on the go! Just shorten cooking time to 20-30 minutes until eggs are no longer runny.

Kale chips

This is a standby Crossfit/Paleo recipe, and much more affordable than buying the premade chips at like Whole Foods. A bag of washed kale can be found at Trader Joe's for 2 bucks!


Ingredients:
Kale. (Trader Joes has Kale already cut and bagged!) 


Drizzle a little olive oil on the leaves (about 1 T), sprinkle with some salt, and spread them out in a single layer on a cookie sheet. Bake at 350  degrees for about 25 minutes. They get nice and crispy.

Spaghetti and Meat Sauce

Spaghetti Squash "Spaghetti" and Meat Sauce

1-2 spaghetti squash (depending on size) One big or 2 smaller ones
Cut in half and boil for 20-25 minutes.  

Sauce: 
1-2 pound of ground meat (I prefer pork, but it's totally up to you)
1 can of Classico brand Roasted Garlic Pasta Sauce. (This is the lowest carb I could find)
1/4-1/2 of a Red Onion
3-5 Garlic Cloves
1 Bell Pepper
1 Zucchini
2 Tomatoes

First cook meat with onions and garlic. Once meat is cooked add sauce and veggies. Feel free to add any other veggies to the sauce! Add salt and pepper to taste and ricotta or Parmesan cheese if you can do dairy.  When Spaghetti Squash is ready scrape with a fork (The squash should come out easily when it is ready and it should look like noodles. You should not have to scrape it hard to get it out. If this happens, put it back in the water and continue boiling until it is ready) Add the squash to the sauce in the pan you have it cooking in and let it all simmer together for 15 minutes or so.  

This is a great recipe to make a lot so you can use it for lunch and dinner for the next few days! Enjoy!!

Kickoff!

CrossFit Davis 

Invites you to a Nutrition Challenge!

What:

A PLAN to help you adjust your Food for

Weight Loss

Change in Body Composition

Performance Improvement

PARTICIPATION IS FREE

When:

Kickoff meeting will be Thursday February 9th at 7:30 pm at CrossFit Davis

The program will begin February 13th

and will last 6 weeks.

Email Kirsten ( kirsten@crossfitdavis.com)

or Amy ( amy.c.chow@gmail.com) to reserve

your spot or visit http://cfdnutrition.blogspot.com

for more information.