Nutrition Challenge, Week 3 Summary

We had a really lovely sit-down dinner this week and everyone pitched in for the cooking! Here’s what we made:

Appetizers

  • Prosciutto Wrapped Melon: Here’s a version at Bell’alimento. We did plain old chunks and skipped the dressing (balsamic glaze is pretty sugary)
  • Cucumber Slices topped with Dill Sauce and Smoked Salmon: my recipe here. (coming soon)
  • Deviled Eggs: from Epicurious.
    • Watch your labels, most store-bought mayo uses soybean oil and preservatives.  Its pretty easy to make your own. This recipe is pretty good, just use light olive oil or grapeseed oil in place of safflower/corn oil.

Main Dishes

We presented a quarter roast chicken 3 ways. A great roast chicken recipe is on Epicurious, I add a tablespoon fennel seed to my salt and pepper.

  • Pureed Celery Root  and Rutabaga & Blistered Tomatoes & French Salsa Verde

    • Peel and chop one celery root and one medium-large rutabega. Boil for about 25 minutes, drain. Add 2 tablespoons butter and 1/3 of a can of coconut milk or so. Blend till smooth with food processor or immersion blender. Add salt, pepper, and a little minced fresh herb. (I used mint, but basil, thyme or chive would work well).
    • Toss grape or cherry tomatoes in olive oil. Saute on medium high until the just burst.
    • Dress the whole thing with Michael Symon’ Salsa Verde
  • Roast Acorn Squash & Green Beans with Almonds & Thyme Butter

    • Cut squash into quarters lengthwise, sprinkle  with cinnamon, ginger, and chilli powder. Top with a little butter. Roast at 400F for 30 minutes or until soft throughout and golden at the edges.
    • Saute green beans in a little olive oil, dress with a squeeze of lemon juice and salt, top with sliced almonds.
    • Mix a tablespoon of fresh thyme leaves and a tablespoon of minced shallot into 4 tablespoons of butter. Use this to dress the chicken and squash.
  • Roasted Root Vegetables & Chard with Onion & Herbed Aioli

    • Cut any combination of root vegetables into french-fry sized pieces. Toss with olive oil, salt, and pepper. Roast on a cookie sheet at 400F for 20 minutes until soft and browned at the edges
    • Follow this recipe for the Swiss Chard
    • Dress with aioli. Try this recipe, skip the vegetable oil and add some minced parsley and chives.

Sweets

  • 85% Dark Chocolate Chunks and Strawberries
  • Spiced Walnuts and Dried Apple Rings
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Nutrition Challenge: Week 2 Summary

Grab-n-Go

This week we’ll cover make-ahead, portable meals and making your own seasoning blends. Here’s a working outline of what I’m cooking this week.

Meatball Combos

Basic meat-n-veg ball recipe with different seasoning mixes and dips.

  • Thai turkey meatballs with scallions and “peanut” sauce
  • Chorizo meatballs with bell pepper slices and guacomole
  • Greek meatballs with cucumber, grape tomatoes and “tzatziki”

Frittattas

A basic recipe here.

  • Sausage and chard (breakfast)
  • Bacon and avocado (pre-workout)
  • Egg white and sweet potato (post-workout)

Sides and Sauces

Other dishes

(not covered in class)

Epicurious recipes to try:

Veggies

Nutrition Challenge, Week 1 Menu

Many, many thanks to all of you at Mount Ogden Crossfit who joined me for Paleo Cooking Last night. Here’s what I made this week. If you have comments, questions or recipes to share, drop me a line (below) and I’ll put together an update post for Friday.

This week’s menu:

By Category

Proteins, Veggies (Carbs) and Sauces and Sides (Fats) to mix & match for the week:

Proteins:

Roast beef from Goldilocks Finds Manhattan

Veggies

Garlic cauliflower “Mashed Potatoes” from Nom Nom Paleo

  • Cauliflower Garlic Mashed “Potatoes”: Nom Nom Paleo with caramelized onions: NY Times
  • Zucchini Noodles with Fresh Tomatoes: Everyday Maven
  • Sauteed Chard: Epicurious
  • Marinated Eggplant with Capers and Mint: Epicurious
  • Spinach, Salad Greens, and Tomatoes
  • Baked Sweet Potatoes (rub in olive oil and bake at 400 for about an hour)
  • Spaghetti Squash (bake whole squash at 350 for 1:00- 1:30 or until soft)

Sauces and Sides

By Meal

Tex-Mex Paleo Tortilla from Mark Sisson

MIx and match prepared foods above for a variety of meals:

Breakfast

  • Scrambled Eggs, Steamed Spinach and Avocado
  • Spaghetti Squash, & Veggie Frittata

Lunch

Dinner

  • Roast Beef with Cauliflower Mash and Green Salad
  • “Carnitas” in “Tortillas” with avocado and tomato
  • Chicken over Zucchini Noodles with Eggplant
  • Spaghetti squash with meat sauce
  • Or any combination of meat, veggie and side/sauce

Questions, comments, or recipes for Friday’s update post: