When it comes to Nutrition, Verum Vi CrossFit is always here for you. These meals are every bit as vital to your wellbeing as strength and conditioning. Whether you are aiming for weight loss or you are just trying to improve your general health, you should contact us.
Create Your Own Breakfast Casserole
1. 12 eggs
2. 1/4 c Canned Coconut Milk
3. Pick 1lb of meat: Ham, Chicken, Lean Turkey sausage, Cubed Steak
4. Pick 8-12 OZ Fatty meat: Bacon, Pork sausage, Chorizo, Pepperoni
5. Pick 3 Cups Of Green Veggies: Spinach, Broccoli, Zucchini, Kale
6. Pick 1Tbs your seasoning: Cayenne pepper, Sage, Chipotle, 1/4 c Maple Syrup, 1/2 tsp salt, 1/2 pepper, Basil, Lemon Pepper, Garlic
6. 1 large Sweet Potato (chop small)
7. 1/2 diced onion
8. 2 Tbsp Coconut/ avocado/ olive oil
Preheat oven for 400*. Chop sweet potato, toss in oil and get it in the oven for 12-15 min. Cook your fatty meat of choice until brown, add meat of choice with the diced onion. When sweet potato comes out toss in salt/ pepper and cayenne to your desired spiciness. Whisk the eggs with coconut milk and1/2 tsp salt and seasoning, and add your Veggies of your choice,. When the meat mixture is done, put that in the bottom of your casserole dish and spread evenly, Leave the grease out, unless you're ok with the extra fat. Then put the potatoes on top of that and spread evenly. Top everything with the egg and veggie mixture and make sure it runs through evenly. Pop it in the oven for 25-30 min until eggs are set. Don't let it burn, burnt eggs are gross!!
Paleo (cornless) Corn Bread
3 c All purpose Paleo flour (on this page)
1 tsp Baking soda
1 tsp salt
1 c. Canned coconut milk
1/2 c. Honey
1/2c Coconut oil
Preheat to 350*. Grease 13x8 pan with cocnut oil spray. Combine eggs, coconut milk, honey and whisk together. Add All purpose paleo flour, baking soda, and salt until well combined. Then stir in coconut oil. Put it in the greased pan and cook for 25-30 min. It's done when you can insert a knife in the middle and it comes out clean.
Turkey and Chorizo Meatballs
Preheat oven for 350*.Combine all ingredients with your hands. Squish everything together until well blended. make ice cream scoop sized balls and put them on a baking sheet. Cook for 20 min. They are done they are firm to the touch.
All-Purpose Paleo Flour
4 c Almond Flour
1 c Golden Flaxseed flour
1/4 c Cocnut Flour
Mix all ingredients together and store in an ait tight container until needed.
Apples and Bacon:
1 Granny Smith Apple, cut into bite sizes
6 slices bacon, cut into bite sizes
Cook your bacon as cripsy as you like it. Before adding the apples, toss them in cinnamon, and salt. Add apples to the bacon and cover for 2-4 min depending on how soft you like them. Drain the bacon fat and enjoy!
Banana Ice Cream:
1/3 c Almond butter
Slice bananas and freeze for 2 hours. Put bananas in food processor and pulse until they are creamy. Add almond butter and freeze for another 2 hours and enjoy. This works if you freeze it all the way, but when it get hard just microwave it for a few seconds until it's scoopable.
Sweet Potato Hash
Ingredients for 2 servings:
2 small Sweet Potatoes (diced)
1/2 c Sweet onion
1 Tbsp Butter
6 Oz Diced Ham
1 1/2 c chopped Kale
1/4 tsp powder garlic
1/2 c Almond Milk
4 Egg Whites
4 Whole Eggs
Salt/pepper to taste
In a heated/ non stick skillet, melt butter. Add oninon and Sweet potato, saute 5 min and cover for 5 min.. In another pan, brown the ham. Add ham and all oher ingredient except EGGS to sweet potatoes. Stir/lower heat and cover for another 3-5 min. In another pan cook your eggs how you like them. Before serving, mash the potatoes a little to blend with the milk. Add salt and pepper to taste. Hash goes on bottom, eggs go on top. Your done (unless you are feeling naughty- then drizzle a little maple syrup on top). YUM
Almond Butter Stuffed Dates Wrapped in Bacon
Heat oven to 375. Cut open dates on one side, Fill dates with Almond Butter and close. Depending on how big your dates are, you may use 1/4 piece of bacon for smaller ones, and 1/3 piece of bacon for larger ones. Just wrap enough bacon to overlap at the seam and stick with a toothpick. Put them in the oven seam down for about 10 min and turn them on the side for another 10 mins. Check them, they are done when the bacon is CRISPY!!
Preheat oven to 350 and spray your baking sheet. Combine all dry ingredients and mix. Add vanilla and drizzle the honey evenly so it's easier to mix. Then stir everything until it has a uniform consistency. Add more honey if needed. Everything should be sticky. Spread it evenly on the baking sheet but leave it loose. Don't press it down. Cook for 7-10 minutes and check to see if the edges are browning. If they are, it's time to fold the outside to the middle and spread the middle to the outside. Cook another 5-7 minutes. Take it out and let it cool completely.
Mahi Mahi (marinated in EVOO, Lemon juice, Rosemary)
Fresh Green Beans
1/2 c Chopped Onion
1/2 c Sliced Red Pepper
Fresh Ground Pepper
Sear the Mahi Mahi about 2 mins on each side, then turn the heat down and continue cooking 2-3 mins. Add the remaining marinate the last 30 seconds of cook time. While that is grilling, put onions and red pepper in a hot pan with some EVOO. Toss them around a bit, then add the green beans. Cook until they are as tender or crispy as you like. Add your fresh ground pepper and salt to taste.
1 Small Sweet Potato
1 c Egg White
1 Jumbo Egg
Fresh Ground Black Pepper
Fry the eggs with olive oil, salt/pepper to taste. Grate the sweet potatoes with a cheese grater. Heat the coconut oil in a pan, and toss the sweet potatoes in the oil. Add the cinnamon. Let them sit, covered, for 3 min, then flip them. They don't get crispy unless you burn them so just flip them till they are cooked all the way. Finish with a pinch of salt and drizzle of honey.
Cut spaghetti squash in half (lengthwise). Scrape seeds and throw them away. Cook in the oven at 350 for 45 min. Take it out and scrape the strands away from the skin with a fork. Put the spaghetti strands in a mixing bowl, drizzle with olive oil, add salt and pepper to taste. While the squash is cooking, cook your chicken on the grill or saute. Serve with fresh spinach and raw carrots. Squeeze a lemon/lime on salad with a drizzle of olive oil and ground pepper.
Season and grill your fat burger patty. Fry your egg in olive oil, leave the yolk runny. Top the burger with the egg, fresh ground pepper, and salt. Surround your meat with veggies and dig in.