Eat Well 101 has done it again! Here is a delicious, garlicky lunch or dinner! It only takes about 30 minutes to complete, which makes it even more loveable! We hope you enjoy!
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat
1/4 cup shredded mozzarella (or cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
2 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice (we used Sriracha)
1. To make the turkey meatballs: In a large bowl, combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well with your hands or fork and form medium balls. Arrange the turkey meatballs on a plate and set aside.
2. Melt 2 tablespoons butter in a largeskillet over medium-low heat. Cook the turkey meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.
3. In the same skillet melt remaining tablespoon butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes (if you want). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.
4. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for a minute or two. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side. Enjoy!
My competition salad is what I call it! This is the salad that I make anytime we go to a CrossFit competition. It’s easy, light on the stomach and doesn’t need to be heated up. You can make it a variety of ways. The easiest way is to purchase a rotisserie chicken, grapes, chopped celery and Primal Kitchen’s Avocado Mayo. Shred the chicken, slice the grapes and throw everything into one large bowl. Super simple. This week I chose to boil my chicken breast with seasoning, chopped my own celery and a cucumber, slice some grapes and mix it all together with Primal Kitchen’s Chipotle Avocado Mayo. It’s a delicious, quick meal or snack. You can add variety by including apples, walnuts, cranberries and/or anything else that your taste buds desire!
It’s the season for KALE!! I love cooking and eating greens. This is a great recipe if you want to take advantage of fresh kale this winter. I would suggest reducing the bacon and/or avocado and adding in an extra egg white or two. This will help balance the meal a little better than a fat overload. It’s listed as a breakfast recipe, but you can definitely eat it at anytime of the day! We borrowed this recipe from Skinnytaste.com.
3 cups shredded Lacinto kale, no stems
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
black pepper, to taste
2 large eggs
4 strips cooked center cut bacon, chopped
2 ounces sliced avocado
10 grape tomatoes, halved
In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
Cook eggs to desired likeness, I prefer them soft boiled.
Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
1. Preheat your oven to 400°F (200°C). Lightly grease a 9×12-inch baking dish and set aside.
2. Melt butter in a large skillet over medium-high heat. Add onions and season with salt and pepper. Cook for 5-8 minutes until soft.
3. Reduce heat to medium and cook, stirring occasionally, until onions are caramelized – about 15 minutes. Pour in 1/4 cup of broth to deglaze if your pan gets too dry, and keep stirring until onions are browned.
4. Stir in fresh minced garlic and cook until fragrant, about 1 minute. Turn off the heat and allow to cool slightly.
5. Season chicken breasts with oregano, crushed chili pepper flakes, salt, pepper, and garlic powder. Go easy on the salt because French onion and cheese are already salted. Arrange chicken breasts in the baking dish.
6. Divide caramelized onions on top of each chicken breast. Sprinkle shredded cheese on top and bake for 20-25 minutes in the oven (or more, depending on the thickness of your chicken breasts), until fully cooked and cheese is bubbly. Then broil for 2 minutes to crisp up the cheese. Garnish the French onion chicken casserole with fresh chopped parsley and serve immediately with steamed vegetables or cauliflower rice. Enjoy!
You can prepare the caramelized onion ahead of time, and just assemble the casserole at the last minute before baking.
You can flavor up the french onion with a dash of white wine, sherry or balsamic vinegar to deglaze the pan.
The cooking time will depend on the thickness of your chicken breasts.
Go easy on the salt because French onion and cheese are already salty.
I make quiche often. It’s a great way to pre-make breakfast and not have to eat watery eggs when reheating. This week I tried something a little different. I made it on the STOVE, instead of the oven! It was just as simple and didn’t take much effort at all. I’m titling it “Everything, but the Kitchen Sink” because I didn’t follow any recipe. I just used what I had left over. This is what I did with mine:
6 Whole Eggs
2 Small containers of Egg Whites
1/4 cup of milk (or coconut milk)
Red and Yellow Bell Peppers
Sliced Grape Tomatoes
A little Bacon to top it off!
Whatever else your little heart desires…
Saute’ everything together except the milk, eggs and egg whites. (Bacon was already cooked)
Remove from pan
Oil pan with olive oil and make sure to get it on all sides as well
Mix sauteed veggie with the egg and milk mixture
Pour everything into the pan on LOW heat.
Cover and let simmer until all egg looks cooked in the middle.
Heaven sent! This recipe is phenomenal! The salmon is your daily dose of healthy omegas and the creamy sauce is just plain wonderful. We borrowed this recipe from Eat Well 101. Enjoy every single bite!
3-4 salmon fillets
2 teaspoons olive oil
2 tablespoons butter
5 cloves garlic, finely diced
1 small yellow onion, diced
1/3 cup (80ml) vegetable broth
5 ounces (150g) jarred sun-dried tomato in oil, drained of oil
1 3/4 cups canned coconut milk
Salt and pepper, to taste
3 cups baby spinach leaves
1/2 cup grated Parmesan
1 tablespoon fresh parsley, chopped
1. To make the creamy garlic Tuscan salmon: Heat the oil in a large skillet over medium-high heat. Season the salmon filets on both sides with salt and pepper, and sear in the hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once salmon filets are cooked, remove from the pan and set aside.
2. In the same pan, melt the butter in the remaining cooking juices leftover. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavors. Finally, pour in the vegetable broth, and allow the sauce to reduce down slightly.
3. Reduce heat to low, add the coconut milk, and bring to a gentle simmer, while stirring occasionally. Season the cream sauce with salt and pepper to your taste.
4. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow cream sauce to simmer for a further minute until cheese melts through.
5. Add the grilled salmon filets back into the pan; sprinkle with the parsley, and spoon the sauce over each filet. Serve the creamy garlic Tuscan salmon over steamed veg or cauliflower rice or quinoa! Enjoy!
Looking for an easy snack for on the go days?? This egg wrap is quick and easy to make, plus it doesn’t need to be heated up! For those days that you’re at the ball park with the kids or driving long distances for work, here’s your solution. The recipe is super simple.
2 whole eggs
4 egg whites
3 prosciutto slices
olive oil or grassfed butter
Scramble the eggs and egg whites with salt and pepper
Coat a non-stick pan all around the edges and the bottom with oil or butter
Pour egg mixture, let cook until it starts to bubble and can be flip in one large flat omelet.
Add the slices of prosciutto, roll and slice. This will make 4 small pieces (2 serving)
Pair with some fruit and vegetables for a perfect snack/meal!
Ole Glory’s first Athlete of the Month for 2020 is Jordan Geoffroy! Let me start by saying that Jordan is a Dental Hygienist and Beau and Natalie just so happen to be patients of hers. It was while cleaning Beau’s teeth six years ago that Jordan was first introduced to CrossFit. At that time Jordan and her husband, Matt, had just gotten engaged and were looking for ways to shed the weight before the big day. After speaking with Beau they decided to join along with Jordan’s mom and brother.
Their first class was on July 8, 2013 and although she doesn’t quite remember her first workout, there is one workout that stands out in her mind. That workout was 100 wall balls for time. She stated “ I was determined to do all 100, even though I was the last to finish, I felt so accomplished when I finally did.”
Since starting CrossFit, Jordan has noticed that everyday tasks seems to be easier. “I have the energy to run and play with my boys, and of course having the strength to be able to make one trip from the vehicle to the house with the groceries! haha.”
Six years later and she’s still smashing goals! “I recently, accomplished a RX rope climb!” But overall she is most proud of reaching a goal of living a health conscious lifestyle through nutrition and exercise. “I come from a family who all have high cholesterol, high blood pressure, and diabetes. So I know the importance of being as healthy as I can be.” Her next goal is to achieve handstand pushups. “I set this goal with Natalie and have moved from scaling with a 45 lb. and 10 lb. plates and an abmat to a 35 lb. plate and an abmat. Small progress, but its progress.” Over the years she’s learned that she enjoys back squats and the benchmark workouts, but she’s not the biggest fan of thrusters.
In Jordan’s non-CrossFit life she is a 29 year old who is married to her high school sweetheart of 13 years, Matt, which they have been married for five. Together they have two boys, Gunner, 2 years, and Banx, 7 months. She works as a Dental Hygienist at Rider Dental and Abbeville Family Dental. When she’s not at work she said she enjoys being outside playing with the boys, spending time with family and friends, playing softball and traveling, especially to Disney World!
Jordan’s sports and fitness background included softball, volleyball and soccer throughout her life, but she stated “softball was my true love. I played travel softball from about age 7 until age 18.”
When we asked Jordan what her favorite part about OG Crossfit was she said it’s the family. “From the time we started, I knew that we would make some forever friendships. But after I went into cardiac arrest in April 2016 and spent four days in a coma, that’s when I realized we had gained a family. Nat and Beau set up a blood drive at OG to help cover hospital bills. Well, our OG family went above and beyond. So much blood was donated, that it paid my hospital bill in full, and I even had enough left over that I was able to pay off another doctor bill. It was such a humbling experience to know that people that had never met me wanted to help. And for that I will be forever grateful to my OG fam! We have been through so many things these past 6 years, happy, sad, scary and exciting and OG has been a part of it all and a huge support system to myself and my family. Not to mention that I actually get to enjoy CrossFit with my real family, my husband, mom, aunt and two cousins who are also OG members.”
If you or anyone you know is interested in starting CrossFit here are a few words of advice from Jordan: “Join! Don’t let the workouts intimidate you. You’ll be surprised at what you can do and how great you will feel once you do them. OG has an amazing group of coaches that can help you reach your goals. I love my OG family and I’ll be an OG Member for the rest of my life. Nat and Beau might have to open up an OG Crossfit gym at the nursing home when we all get there!”
Congratulations again, Jordan! Keep up the awesome work!
“A simple life = a happy life. Life is short, so make memories, realize that your blessings will always out weigh your struggles, and live with no regrets.”
Probably the worst thing about cooking is the clean-up afterwards. Luckily this foil packet recipe takes very little time to prepare, and even less time to clean-up which leaves more time for you to enjoy!
2 salmon fillets
1/2 pineapple, halved and sliced
¼ cup butter
⅓ cup honey
4 large cloves garlic, crushed
2 tablespoons fresh lemon juice (juice of ½ a lemon)
Chopped fresh parsley
Salt and pepper
1. Preheat your oven to 400°F (200°C).
2. In a small saucepan, melt the butter over low-medium heat. Add honey, garlic and lemon. Whisk until the honey has melted through the butter and the mixture is well combined. Add one tablespoon chopped parsley, mix well and set aside.
3. Cut 4 sheets of 14-inch (35cm) length aluminum foil. Divide pineapple slices among sheets layering in center in an even layer and sprinkle with pepper. Arrange salmon fillets on top and drizzle with the honey lemon garlic butter sauce. Sprinkle with salt and pepper and top with more chopped parsley.
4. Pull sides of foil inward and seal then roll edges up, try to leave a little room for heat to circulate. Transfer the packets on a baking sheet and bake in the preheated oven about 10-15 minutes. Enjoy with brown or white rice if desired and remaining sauce. Sprinkle with additional chopped parsley if you like. Enjoy!
Here is an absolutely delicious side dish for you! I like to replace rice with this when I want a cleaner version of meat and gravy. You can lower the fat content by decreasing the portion size of butter and coconut milk. However, you will sacrifice a little flavor. Take into consideration how much fat you’ve already eaten throughout the day when serving this dish. I don’t currently have a picture, but you can see one on The Roasted Root, which is the website I borrowed the recipe from.
3 Tbsp avocado oil
2 large yellow onions sliced
2 lbs rutabaga peeled and cut into 2-inch chunks
3 Tbsp ghee or grass-fed butter, melted
1/2 cup full-fat canned coconut milk
1/4 tsp groundnutmeg
1/2 tsp garlic powder
1 tsp dried parsley
3/4 tsp seasalt to taste
CARAMELIZE THE ONIONS:
Heat the avocado oil in a large skillet over medium heat. Add the sliced onions and saute, stirring occasionally, until onions are translucent and begin to brown around the edges, about 15 to 20 minutes. Reduce the heat to medium-low and continue cooking, stirring occasionally, until onions have caramelized, about 30 to 40 minutes. Note: once the onions begin sticking to the skillet, de-glaze the pan with a few tablespoons of water – you’ll likely need to do this 2 or 3 times.
MASHED THE RUTABAGAS:
While the onions are caramelizing, prepare the rutabagas. Peel the rutabagas and chop them into 2-inch cubes. Bring a pot of water to a full boil and add the chopped rutabagas. Boil for 20 to 25 minutes, until very tender.
Strain the rutabagas and place them in a high-powered blender or food processor. Add the remaining ingredients and blend until creamy. You will likely need to stop the blender/food processor a few times to scrape the sides to help the blending along. Note: if you don’t own a high powered blender or food processor, simply transfer everything back into the pot you used for boiling and mash it all together using a masher.
Taste mashed rutabaga for flavor and add more ghee, coconut milk, and/or sea salt to taste. Serve with your favorite entree.