Friday, July 30, 2010

Minced Beef, Zucchini, and Onion

  • 250grams ground beef
  • 1 red onion, sliced
  • 1 lb zucchini (courgette), sliced
  • 1/2 TBSP olive oil
  • 4 cloves garlic, chopped or minced
  • Seasonings of choice (i used garlic powder and crushed red pepper flakes)

1. Heat skillet to medium-high heat with olive oil
2. Add zucchini and onions. Mix in garlic and seasonings. Cook until they become translucent and start to caramelize.
3. Remove from skillet and place on a baking sheet covered with aluminum foil place in oven on grill setting. Cook for approx 10 minutes, or until at desired crispness.
4. Add ground beef to the skillet and cook until there is no pink left.
5. Add onions and zucchini back to skillet with ground beef and mix everything together.

Recipe from 'Tasty Paleo'

(I use 500 grams of mince since we love meat!)

Wednesday, July 21, 2010


  • 2 tablespoons canola oil
  • 3 boneless chicken breast halves, cut in thin strips
  • 1 medium onion, cut in wedges
  • 2 cloves garlic
  • 4 mild green or red chile peppers, seeded and sliced
  • 1 sweet red bell pepper, seeded and cut in strips
  • 1 green bell pepper, seeded/cut in strips
  • 1 zucchini, trimmed, cut in strips
  • 1/2 cup sour cream (full fat if you eat dairy)
  • guacamole
  • 1 bunch green onions, trimmed, sliced
Heat the oil in a heavy skillet; cook the chicken strips over high heat, stirring constantly, for 5 minutes, or until cooked. Drain and serve.

Add the onion, garlic and chile peppers to the oil in the pan and sauté over high heat for 2 minutes. Add the bell peppers and zucchini; cook over high heat for 4 minutes, or until the vegetables have begun to have a blackened look around the edges.

Return the chicken to the pan and heat until sizzling hot. Serve right away, sour cream, guacamole, sliced green onions, and chopped tomatoes.
Serves 4.

Wednesday, July 14, 2010

Double Double Protein Style

In-N-Out Burger has an very interesting history.

And you can order burger "protein style" wrapped in lettuce (no bun) their fries are gluten free. Not bad when you're in a hurry. Gotta go at least once while in California.

Monday, July 12, 2010

Good Calories, Bad Calories

Ok, So this IS a tough read, so if you can't get through the book then read this. In the states we would refer to this as 'cliffs notes'....not sure if NZ had an equivalent...

Most of these books are available at the MaD CrossFit Library, or on order. EDUCATE yourself ;)

Sunday, July 11, 2010

Slow Cook Beef w/Cabbage and Carrots

2 Kilos Prime Beef
1/2 green cabbage
4 Large Carrots

Place beef in slow cooker, then add sliced cabbage, and carrots. Slice the carrots thin so they cook all the way through. Cover and cook on low for 7-8 hours. No need to add liquid when cooking on low. Makes enough for 4 with left overs.

If you like, you can use a cheaper cut of meat or purple cabbage. This is just how I prefer it. Prep time: 15 Minutes or less

Friday, July 9, 2010

Hot Chocolate

Play around with the measurements to get the right taste.

Use about 3 tbs of coconut milk
1 heaped tsp of cocoa powder
1 tsp honey
fill with hot water!

Thanks Imtiaz, today is a great day for a cuppa.

Thursday, July 8, 2010

Chicken, Pear & Walnut Salad

Sometimes we have to make a quick meal, but I still want it to be super tasty.


Mixed Greens
2 Boneless Chicken Breast
Goat Feta


Slice chicken into small pieces and throw into a bowl with some balsamic. Heat fry pan with olive oil. Once the chicken is covered in balsamic put into the hot pan and cook chicken. While chicken is cooking make salad, greens, sliced pear, walnuts and feta, add warm chicken to the top and serve. I don't use any dressing because the balsamic adds plenty of flavor. Paleo, not quite, but primal yes!

Wednesday, July 7, 2010

Sunshine Chicken and Roasted Roots

Enjoy this recipe from Whole9

Sunshine Sauce

* 6 Tbsp Organic Sunbutter (no sugar added)
* 3 Tbsp lime juice
* 1 clove garlic, crushed
* 1½ tsp chili-garlic paste
* 3 Tbsp coconut aminos
* 6 Tbsp coconut milk
* Grated fresh ginger, to taste

This can be made a few hours ahead of time. Mix in a glass bowl or food processor until creamy. (Do not mix in metal, as that can interfere with the lime juice.) Do not refrigerate.

Roasted Carrots and Parsnips

Preheat oven to 400 degrees.

* Four bunches of small to medium-sized carrots and parsnips
* 1 Tbsp Coconut oil
* Salt and pepper

Trim and wash the carrots – do not peel. They should be all about the same size – cut larger carrots in half. Place foil on baking sheet, add carrots. Heat coconut oil gently until it liquefies, pour over carrots on baking sheet and mix by hand. Sprinkle salt and pepper.

Cook at 400 degrees for 20 – 30 minutes, depending on carrot size. The skin should be slightly crisp and wrinkly, but the carrot should be easily pierced with a fork.


* Three pounds of free range, organic chicken breast
* Chili powder (1 tbsp)
* Garlic salt (2 tbsp)

Combine the chili powder and garlic salt in a bowl, and sprinkle over chicken breast. Cook with coconut oil. Throw in a hot pan to sear in the juices, reduce heat and finish cooking.

Serves 4

Sunday, July 4, 2010

Sesame Crackers


3 C almond flour
1 ½ teaspoon sea salt
1 C sesame seeds
2 tablespoon grapeseed oil* (olive oil would be fine also)
2 Eggs


1. Oven to 180

2. Set aside 2 baking sheets, cut 3 parchment paper to the size of the
baking sheets

3. In large bowl combine almond flour, salt, sesame seeds

4. Separate bowl combine oil and eggs

5. Add wet ingredients to dry and combine thoroughly

6. Divide dough into two

7. Place one piece in between 2 sheets of parchment paper and roll until
desired thickness for crackers. The thinner the more crispy.

8. Remove top piece of parchment paper and transfer to baking sheet

9. Cut dough into squares using knife or pizza cutter

10. Bake for 12 – 15 mins or until lightly golden

11. Repeat with other piece of dough

Thanks Sovita, they were delish with the guacamole!

Friday, July 2, 2010

Steak Mole with Cilantro


* PREP: 25 minutes
* TOTAL: 25 minutes

Recipe by the Bon Appetit


* 2 teaspoons ground cumin, divided
* 1 16-ounce top sirloin steak
* 1 tablespoon olive oil
* 1 cup coarsely chopped red onion
* 1 cup canned crushed tomatoes
* 1/2 cup low-salt chicken broth
* 2 tablespoons bittersweet or semisweet chocolate chips
* 3/4 teaspoon minced canned chipotle chiles in adobo or chipotle hot sauce
* 1/4 teaspoon ground cinnamon
* 1/2 teaspoon finely grated orange peel
* Fresh cilantro leaves


Rub 3/4 teaspoon cumin on each side of steak. Sprinkle with salt and pepper. Heat oil in large nonstick skillet over medium-high heat. Add steak to 1 side of skillet and onion to other side. Cook until onion is brown and steak is medium-rare, stirring onion and turning steak once, 6 to 7 minutes. Transfer steak to plate. Add tomatoes, broth, chocolate, chipotles, cinnamon, and 1/2 teaspoon cumin to skillet. Stir 2 minutes. Add orange peel; season with salt. Puree in blender.

Slice steak and divide among 4 plates. Drizzle with sauce; top with cilantro leaves.

Served here with asparagus and fennel salad.

Thursday, July 1, 2010

Carrot Ambrosia Salad

From CrossFit Santa Clara

1 pound shredded carrots
20 ounces fresh pineapple
8 ounces coconut milk
¾ cup flaked coconut
¾ cup raisins
2 tablespoon honey
Combine all ingredients, tossing well. Cover and chill.