A few of my favorite paleo recipes!

It’s been 2 weeks since the end of the 30 Day a2achallenge and I wanted to share some of my favorite paleo recipes with you all!  I did some serious experimenting in the kitchen during those 30 days and I learned a lot!  If you follow us on Instagram, you’ve probably have already seen these, but I though I should post them here so we can all access them a little easier!  If you have questions about any of the recipes, you can leave a comment below or shoot us an email at average2athlete@gmail.com.

Chicken Marbella

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Ingredients:

  • 4-6 chicken breasts, cut in chunks
  • 1 head garlic, peeled and minced
  • 1/4 cup dried oregano
  • 1/2 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 cup pitted prune
  • 1 cup dried apricots
  • 1/2 cup pitted Spanish green olives
  • 1/2 cup capers with a bit of juice

Directions:

  1. Combine all ingredients above, cover and let marinate, refrigerated, overnight.
  2. Preheat oven to 350 degrees.
  3. Arrange chicken in a single layer in one or two large, shallow baking pans and spoon marinade over it evenly.
  4. Bake for 40 minutes

Stuffed Peppers

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Ingredients:

  • 3 peppers (to stuff)
  • 2 peppers chopped
  • ½ onion chopped
  • 1lb ground turkey
  • 1 cup mushrooms chopped
  • 1 can diced tomatoes
  • 3-5 garlic cloves

Directions:

  1. Cut pepper in half & place on baking sheet face down
  2. Bake peppers at 350 for 15-20minutes
  3. Saute onions, peppers, mushrooms & garlic in 1 pan
  4. Saute ground turkey in separate pan
  5. Combine turkey & veggie mix in one pan, add diced tomatoes & sauté together.
  6. Stuff peppers

Coconut Chicken

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Ingredients:

  • 3 chicken Breast
  • 2 eggs
  • 1 cup almond flour
  • 1 cup #coconut flakes
  • coconut oil

Directions:

  1. Cut Chicken breast in chunks
  2. Beat 2 eggs
  3. Combine almond flour & coconut flakes in separate bowl
  4. Dip chicken in eggs, then in almond/coconut mix
  5. Cook in skillet w/coconut oil
  6. Served with Grilled Pineapple & Snap Peas

Spaghetti squash with ground turkey & side of bokchoy

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Ingredients:

  • 2 spaghetti squash
  • 1lb ground turkey
  • 1 can marinara sauce
  • 1-2 cups mushrooms
  • 3-7 cloves of garlic
  • olive oil
  • 2 heads of bokchoy

Directions:

Spaghetti squash

  1. Cut in half length-wise
  2. Scoop out “guts”
  3. Place on baking sheet – Cut side down
  4. Bake at 375 for 35 minutes
  5. Scrape squash with fork

Meat/sauce & Bok Choy

  1. Slice Mushrooms
  2. Mince garlic
  3. Split garlic & mushroom mix in ½
  4. Sauté in olive oil in 2 separate pans
  5. Cook meat with mushroom & garlic in 1 pan
  6. Cook bokchoy in other pan for about 1-2minutes (as soon as leaves start to welt, take out!)

Chicken & Cashew Lettuce wraps

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Ingredients:

  • 2 peppers
  • ½ onion
  • 3 chicken breasts
  • 1 head romaine lettuce leaves
  • ¾ cup raw cashews
  • curry (to taste)

Directions:

  1. Dice peppers, onions & chicken
  2. Sauté together
  3. Once almost cooked, add raw cashews & sprinkle curry
  4. Serve on lettuce

Banana & Berry Fruitcake

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Ingredients:

  • 9 ripe bananas
  • 5 eggs
  • 4 egg whites
  • Cinnamon (to taste)
  • Berries of choice

Directions:

  1. Mix/Blend banana, eggs, whites & Cinnamon
  2. Pour in greased baking tin
  3. Sprinkle mixed berries on top
  4. Bake at 325 for 45 minutes!

Cauliflower Mash

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Ingredients:

  • 1 head of cauliflower
  • 1-3 Tbsp Oil (I used coconut oil)
  • ¼- ½  cup water
  • Salt/Pepper

Directions:

  1. Steam bundle of cauliflower (over cook)
  2. Add cooked cauliflower to blender
  3. Add water, oil & salt to taste
  4. Blend (Use blender or food processor)

Happy Cooking!

-Kayte

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Neon Socks, Partner WODs and PANCAKES…oh my!

It’s been one of those weeks. You know what I mean? I think it partially has to do with this annoying winter that just does not want to end.  Seriously, winter, it’s been swell but it’s time to let spring have its turn. Let’s not get greedy.

The GOOD thing about this week is that I’ve had the blog to keep me distracted. I really hope y’all are enjoying it so far.

Other highlights of the week included getting to do an awesome Partner WOD.

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And doing some delicious (and nutritious) cooking with a friend. Actually, I think I mostly just enjoyed seeing him in an apron.

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Hokay, moving on to my favorite things. Hmmm, where to start…

Ah, my Zensah compression sleeves. These guys are truly awesome. Maybe the best gift I’ve ever received. I really need to get some more colors, although I do love my pink. If you follow the blog, you’ll be seeing these a lot.

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 For those who don’t know about compression sleeves, they help with everything from calf support to shin splint relief and also help decrease fatigue. They can be worn during training/running or afterwards for recovery. I like to wear them for sprints, box jumps, jump ropes, or anything else where you’re on your toes and putting a lot of stress on your shins.

Plus, they come in NEON. What’s not to love?

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Next on the list of favorites is my workout buddies.

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Seriously, I love these girls. They get me in all my craziness. They are my outlet when I need to let off steam, tell someone about a new PR or whine about being sore. People hate on “globo” gyms, but if it weren’t for mine, I never would have met some awesome people. And let me tell you, knowing that I get to see friendly faces each morning is a HUGE motivator to drag my butt out of bed at 530am on a cold winter day.

And we have matching compression socks, duh.

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Finally, PANCAKES! I love pancakes. For breakfast, lunch or dinner. They’re always yummy. Top them with Greek yogurt and berries. Throw an egg  and some bacon on them. Eat one plain for a little pre-workout fuel. They’re just wonderful.

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A lot of people have requested this recipe so here it is! I adapted it from several different sources, and it can take a while to get them the right consistency, so you may have to play around with the proportions a bit.

Gluten-free (Spinach) Banana Pancakes

Yields 6-8 pancakes

1 (very) ripe banana

3 eggs

1 cup egg whites

1/3 cup unsweetened almond milk (I use vanilla)

1/2 cup coconut flour (sometimes I do half coconut flour/half almond meal)

1 tsp baking powder

Dash of cinnamon

Optional: Add handful of spinach to make them green!

Mix the banana, spinach, eggs and milk in a blender. Mix dry ingredients in separate bowl. Pour wet into dry and mix well. Grease skillet with fat of choice, place over medium heat, pour on the batter and get to flippin’!

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YUM.

Enjoy the weekend!

Julia

These are a few of my favorite things

We thought it might be fun this first week to share some of our favorite things when it comes to Fitness and Nutrition.  We hope this gives you a little insight into our daily lives!

First things first, like most people, I absolutely have to have music when I’m working out.  Whether I am doing cardio, crossfit, lifting or simply stretching, I need to be pumped up. I am constantly looking for new songs (suggestions welcome) that will get me amped for a heavy lift or keep me pushing through to the end of an exhausting circuit! However, I always felt like I was fighting with my iPhone, iPod and arm band…and then I found the iPod shuffle.  A few months ago, I went into the apple store to purchase a set of head phones ($30) and found out that for an additional $20, I could get a shuffle that came with headphone….sounds like a no-brainer! Who knew that this little shuffle, an impulse buy, would be my all time favorite item?!?

iPod Shuffle

iPod Shuffle

Another staple in my life, and more specifically my diet, is the egg….it really is incredible 🙂 This little guy is so diverse and can be incorporated into any meal, any time of the day; scrambled for breakfast with oatmeal and hot sauce, hard boiled in a salad for lunch and sunny-side-up with a turkey burger and broccoli for dinner. (My many egg recipes will be making an appearance on the blog shortly!) They don’t call it the incredible edible egg for nothing!

Pumpkin, blueberry oatmeal & egg pancakes

Pumpkin, blueberry oatmeal & egg pancakes

Finally, to round out my top 3 I’d have to say plyometrics. I know it might be a weird thing to pick as a favorite, but with a background in cheerleading and gymnastics, it makes sense that I would love “jump training!” Although my fellow trainers make fun of my constant jumping and warn that I’ll pay for all of the impact later, I can’t seem to stop incorporating them into my training…I love them all! Burpees, jump rope, jump lunges, tuck jumps, squat jump, box jumps, you name it, I love it!  I just feel good when I finish these exercises!

Box Jumps

Box Jumps

Burpees

Burpees

Some of my other favorites include the foam roller (I could spend hours on that thing,) my nalgene water bottle (BPA free of course,) tupperware, chapstick, various workout gear and sneakers, but we’ll leave that for a later post!

If you want to know a little more about me, check out my story in the Meet Kayte section!

-Kayte