Autumn Breakfast Hash

Morning active time: 12 minutes
Total time: 1 hour

• 1 acorn squash
• 4 small apples
• 1/4 lb bacon, diced
• 1 lb chicken sausage
• 1 bunch green onions, chopped

On the night before, halve and seed the squash. Core and chop the apples. Place the squash cut side down into a baking dish. Add 1/4 inch of water and the diced apples. Bake at 350 degrees for 45 minutes. Allow to cool and save for the morning.

In the morning, dice the bacon and add to a large skillet on medium. Chop the sausage into bite-sized pieces. Once the bacon has browned, add the sausage and green onions. Sauté for around 5 minutes, stirring often. 

Cut the squash into bite-sized pieces. Add the squash and apples to the skillet. Mix and cook until warm. 

Nutritional info: 3 servings at 45g carb, 40g prot, 40g fat


Recipe from Catalyst Athletics

Sweet Potato Latkes

From: Everyday Paleo 

"My boys love Sweet Potato Hash for breakfast but frankly, I’m kind of tired of it, so last weekend I decided to make my pile of freshly grated potatoes into sweet potato pancakes, or latkes if you will. We topped the savory sweet cakes with bacon and fried eggs.  Yum.

If you are looking for a way to fill up your kids in the morning, or if your trying to get them excited about eating paleo, there’s nothing like a sweet potato based breakfast fried in coconut oil to delight their taste buds."

Sweet Potato Latkes

5 cups grated sweet potato

2 eggs

2 tablespoons onions, minced

1 teaspoon cinnamon

Sea salt and black pepper to taste.

Mix all ingredients together in a large mixing bowl. Heat a griddle or skillet over medium heat and melt a spoonful of coconut oil.  Take small handfulls of the potato mixture and drop onto the hot griddle or skillet and press down gently into little “cakes”.  Cook for 3-5 minutes on each side or until golden brown and crispy and the potatoes are done all the wat through. Top with fried eggs and bacon if you so desire. Makes 12 latkes.

Roasted Seasonal Veggies

Grab green, orange, purple, yellow, brown... seasonal veggies, chop in bite size pieces and spread on baking sheet. Drizzle with olive oil, salt, pepper, and any seasoning you like....then bake at 160C for about 20 minutes. Mix up about half way through.

Super easy way to make veggies. I had roasted veggies with baked chicken marinated in Jamaican Jerk sauce I found at the food show this weekend.

Cauliflower crust Pizza

ingredients directions

crust
1 head of cauliflower, steamed and crushed into cauliflower “rice” (approx. 2 cups)
2 eggs
1⁄2 cup almond meal
1 tbsp. oregano
1⁄2 tbsp. garlic powder
1⁄2 tbsp. crushed red pepper flakes
1 tsp. salt
2 tbsp. olive oil

toppings
1⁄2 cup pizza or marinara sauce 1 cup diced pineapple

8 ounces of sliced ham, diced

1. Preheat oven to 450 F.
2. In a large bowl, mix together cauliflower rice, eggs, almond meal and spices.
3. Grease a large cookie sheet. Place cauliflower mixture on the sheet and shape into a large, thin circle a half-inch thick.
4. Brush the top with olive oil.
5. Bake in the oven for 20 to 25 minutes until the top is brown and crisp.
6. Remove from oven and immediately spread tomato sauce on the crust.
Directions

1.Preheat oven to 450 F.
2. In a large bowl, mix together cauliflower rice, eggs, almond meal and spices.
3. Grease a large cookie sheet. Place cauliflower mixture on the sheet and shape into a large, thin circle a half-inch thick.
4. Brush the top with olive oil.
5. Bake in the oven for 20 to 25 minutes until the top is brown and crisp.
6. Remove from oven and immediately spread tomato sauce on the crust. 

7. Cover the cauli-crust with the toppings and place under a broiler for 3 minutes to heat the toppings.

8. Serve and enjoy! 


Experiment with different toppings. 


From The CrossFit Journal

CoConut-Crusted Salmon

ingredients2 5-ounce portions of salmon 2 eggs, beaten2 cups shredded, unsweetened coconut (or chopped almonds, hazelnuts, pecans, etc.)2 tbsp. coconut oil


directions
Heat coconut oil over medium-high heat.

Dip salmon pieces into the egg, then press them into the coconut/nut mixture. Sprinkle the mixture on top of the salmon as well and press it in firmly.

When the oil is very hot, gently lay the salmon in it. Once you place the salmon, don’t move it until it is time to flip it—2 to 3 minutes, when the coconut begins to brown.

Cook the opposite side for another minute, then put the pan directly into an oven preheated to 400 F. If you do not have ovenproof pans, you may place the salmon on a baking sheet to finish cooking. 


Depending on how thick your pieces are, they could take 3 to 8 more minutes. You can tell when the salmon is done by poking along the edge of the thickest part to see if the layers are flaky. From CrossFit Journal 

Easy, Fast and Tasty

So, my new favorite quick meal, is.......

I use 400 or 500grams of any good mince, free range chicken, local lamb or grass fed beef.

Then grate some veggies, I used red onion, orange kumara, courgette, added pesto, sun dried tomato, salt, pepper and parsley. Mix, make into patties, and throw on the grill. Top with avocado and side salad. yum!

Venison Rissoles

500g of venison mince
2 cloves of chopped garlic
1Tbsp chopped parsley
1 Tbsp chopped marjoram
1/4 cup Almond Meal
½ Tbsp lemon zest
1 Tbsp Moroccan spice rub

Combine all rissole ingredients except the Moroccan spices and make into 4 large rissoles (patties) or 12 small ones. Dust with the Moroccan spice rub and cook small rissoles a well oiled hot plate for 3 minutes each side. Cook larger rissoles for longer, making sure they are cooked through. We made them on the grill. Serve with spinach salad.