Sunday Recipe: Pumpkin Soup

pumpkin soup from food network


This week’s recipe is a submission from Lauren B. and has been burning a hole in my inbox for a few weeks now, so I’m glad to finally get to post it! Thanks to Lauren for putting her spin on this recipe from the Food Network Website.

“Somehow I stumbled upon this recipe for pumpkin SOUP and thought, “That sounds really gross. Why do I want to make this…”. But I did, and it actually turned out AMAZING.  I used dried spices (sage & italian herbs) and it was just fine. ”
-Words of encouragement from Lauren :)

2 tablespoons unsalted butter
2 tablespoons olive oil
2 cups chopped yellow onions
1 leek, washed and sliced into rounds
3 pounds fresh pumpkin flesh/1 small pie pumpkin **roast your pumpkin for 1 hr @ 350ish, scoop out flesh and use here**
2 teaspoons salt
3 bay leaves
4 cups chicken broth
1 sprig sage
2 to 3 sprigs parsley
1 sprig thyme
1/2 to 3/4 pound fresh sweet Italian sausage
In a large, heavy pot or Dutch oven, melt the butter with the olive oil over medium-high heat. Add the onions and leeks. Cook, stirring, until the onions are soft and lightly golden, 8 to 10 minutes. Add the pumpkin, salt and bay leaves and saute until starting to soften. Add the chicken broth and herbs. Stir to mix. Bring to a boil, and then reduce the heat to medium and cook, uncovered, for 20 to 25 minutes, or until pumpkin is tender and broth is just beginning to thicken slightly. Once the pumpkin is tender, discard the herbs and puree the soup using an immersion blender.In a medium saute pan, brown the sausage. Using a slotted spoon remove the sausage from the pan and drain on paper towel. Top the soup with the sausage.

Sunday Recipe: Burger in a Bowl with Tostones

Burger Bowl


This is a favorite recipe for us when we’re in the mood for a burger and fries. While I prefer to cook this up during the summer months out on the grill, frying up your beef (or turkey) burger patties in a pan certainly will work just fine. On that note, feel free to use your “burger” of choice here – for these pictures I got some grass fed ground beef from JM Stock Provisions and made some very simply seasoned quarter pounders.

In this recipe I’m making a warm bacon vinaigrette and caramelizing my peppers and onions; however, you can feel free to use a dressing of choice and any combination of raw/cooked vegetables that you like.

For the tostones, we buy them as green/yellow as we can get them because we prefer them to be more starchy than sweet. In this context, we’re using them as a potato substitute rather than a dessert treat. If your tastes are different, feel free to go the more ripe direction :)

Burger in a Bowl with Warm Bacon Vinaigrette (for 2):
Salad Greens (I love spinach, or 50/50 Spinach/Spring Mix for this)
4 Strips Bacon
1 Small Onion, 3/4 sliced, 1/4 chopped fine
1 Red Pepper, sliced
2 Garlic Cloves, chopped fine
Cider Vinegar
1 tsp dijon mustard
Coconut Oil

  1. Rinse and dry salad greens, set aside in a large bowl.
  2. In a large (preferably heavy) skillet, fry up the bacon until crisp. Remove bacon and drain on paper towels while reserving the rendered fat. Reserve about 2 Tbs of the fat in the pan and transfer the rest to another container.
  3. Set heat to medium and add the chopped onion to the pan and saute until translucent.
  4. Add the chopped garlic to the pan and saute until fragrant (~30 seconds).
  5. Deglaze the pan with cider vinegar, approximately as much volume as fat in the pan (~2 Tbs). Be sure to scrape up as many of the brown bits as possible, stirring constantly.
  6. Stir in dijon mustard and thoroughly combine.

Reserve this bacon vinaigrette in a ramekin or bowl and set aside (you’ll want to microwave it to warm it back up before adding to your salad).

  1. Return reserved bacon fat to the pan and add enough coconut oil to make about 1.5 Tbs.
  2. Reduce heat to low and add sliced peppers and onions. Stir occasionally for about 20 minutes or until the vegetables are nicely caramelized and softened. Remove and set aside.
  3. Return heat to medium and cook your burgers to desired temperature.

When the burgers are done, microwave or otherwise warm the vinaigrette. Add as much as you prefer to the salad greens and toss to combine (I used about the whole thing for two large salads). Plate the salad, placing the burger on top and then finishing with caramelized vegetables and crispy bacon. Enjoy!

Plantains (approximately 1 per person)
Coconut Oil

  1. Heat your largest skillet on medium/high heat with about 2 Tbs coconut oil.
  2. Meanwhile, peel and slice the plantains in to 1/4 inch slices.
  3. Add plantains to hot oil (you may need to reduce to medium heat) and fry until golden on both sides.
  4. Remove and drain plantains. Using the bottom of a glass or mug, smash the plantain pieces into thinner medallions:


Add more coconut oil to the pan as needed. In batches, return the newly smashed plantain pieces to the pan and cook, again browning on both sides. As they are done, drain on a paper towel and immediately season with salt and pepper (they will stick better while there is still some hot oil on the plantains). Serve alongside the burger bowls, or just as is!

If you would like to time these two recipes to come out together, I suggest prepping the plantains while the peppers and onions are cooking. To fully cook two plantains takes a little longer than cooking up two beef burgers, so if you start to fry the plantains you can start the burgers around the same time and you should be OK:

20140110_182720Special thanks to Lex for her expert tostones skills! Usually we tag-team this meal and I’ll make the salad while she’s making tostones. This definitely makes the timing a little easier as you can get both done at the same time while still having a watchful eye on the level of doneness.

That’s all for the first post of the new year! Please keep the submissions coming and I’ll do my best to keep these posts on a regular schedule. As always, have fun and enjoy!

Sunday Recipe: Sausage and Brussel Sprouts with Beets

This recipe is a great way to enjoy fresh tasting brussel sprouts with some cold weather flavors. If you don’t have bulk sausage you can also uncase links and brown the meat just as easily. Also, feel free to scare your family members with beet juice-covered hands :)



Bulk Sausage, 1-1.5 pounds (I prefer a spicy Chorizo, Andouille, or Italian)
Brussel Sprouts, about 3 cups
Beets, 2-3 large
Olive Oil


Preheat oven to 400 degrees.

For the brussel sprouts, remove stems and cut into halves. Without the stems the leaves will easily fall off, but for this recipe that’s the goal. This prep step can take some patience, but it will significantly reduce the toughness and cooking time if the brussel sprouts are reduced in size.

Peel and dice beets into 1/2 inch pieces. Toss in olive oil, salt, and pepper then arrange in a single layer on a baking sheet. Roast 30-45 minutes until fork tender, stirring occasionally.

Meanwhile, add bulk sausage to a large pan on medium-high heat and cook through, stirring frequently until browned. Once sausage is cooked, stir one last time and reduce heat to medium-low. Add brussel sprout leaves and cover for 5-10 minutes, until leaves are bright green and softened. At this point, toss sausage and sprout together and keep on low heat, partially covered until your beets are done.



Serve up on a plate and enjoy!

Sunday Recipe: Slow Cooker Kalua Pork

pork photo

“I made it again, but I ate it all before I could take a picture, it’s that good!” -Jess

Our recipe post today comes from Jess Fink. Thanks very much to her for sending this in almost immediately after the announcement that the recipe posts would be starting up again. The above quote was direct from her at yesterday’s Christmas party :)


I made this today:

And it was heavenly.
Ordinarily, I stay away from recipes that call for obscure spices that I will never use again. Luckily, Whole Foods carries the red Hawaiian sea salt that this recipe calls for in bulk, and beyond that, there’s only the pork shoulder, a couple garlic cloves, and a couple slices of bacon that you need to obtain.
spice photo
Basically, you line your slow cooker with bacon, rub the salt all over the pork, and let it sit for 12+ hours (depending on the size of your pork).
A couple notes:
– Make sure to use really good quality pork. I used a locally raised, bone-in beauty. Since it’s so simply seasoned, the flavor of the pork will definitely come through.
– Don’t cut off the layer of fat on the top of the pork. Slice into it to slide in the garlic cloves, but let the whole things cook with the fat present. You can shred it into the meat later, or just discard once it’s finished cooking.
– As the recipe indicates, do NOT shred the meat in the cooking liquid. What’s that? You didn’t add any cooking liquid? Good. You weren’t supposed to. I’m talking about the liquid that has oozed out of your hunk of meat during the long cook time. Shred the pork on a cutting board, taste to make sure it’s salty enough, and if not, spoon some of the cooking liquid over the shredded pork to adjust the seasoning.
– Definitely serve it with some sliced pineapple and oranges and maybe some wilted kale if you’re going paleo, or King’s Hawaiian bread if you’re not.

Sunday Recipe: Date and Nut Bars

Date and Nut Bars

I love having quick, healthy snacks at the ready during the week, but purchasing enough fruit and nut bars to last Lex and I can add up. I wanted to try to make my own, especially considering that our favorites only list 2-3 ingredients. With less than $10 spent on pitted dates and roasted cashew pieces at C’Ville Market I was able to make 16 large bars with only about 20 minutes of work. Another perk of making these at home is experimenting with new flavors!

Recipe (by weight):

3 parts Roasted, Unsalted Cashew Pieces (I’ve also used almonds or hazelnuts)
8 parts Pitted Dates
Pinch of sea salt

Use a food scale to measure out ingredients, then use a food processor to combine the dates and nuts:

Measuring DatesDates and Cashews

Test the consistency by pressing some of the mixture in your hand; if you can form a small ball by compressing the mix then you’re good to go! At this point you can stop and proceed to making cashew nut bars, or you can add some additional flavors to your own taste. Some examples:

Pumpkin Spice Bars:
Your Favorite Pumpkin Spice Seasoning
Roasted Pumpkin Seeds

Mocha Bars:
2 Parts Unsweetened Cocoa Powder
1 Part Finely Ground Coffee (or instant coffee crystals)

Add spice or cocoa powder and coffee to taste, pulsing a few times with each addition to distribute evenly. I tend to add about 1 tablespoon at a time until I’m happy with the flavor.

To Form Bars:
Empty mixture onto a piece of parchment paper and press into a solid ball. Shape the mixture into a roughly rectangular shape, then cover with additional parchment paper and use a rolling pin to smooth to an even height of about 1/4-1/2 an inch (if making pumpkin spice bars, press pumpkin seeds into the top for some added crunch):

Unformed MixUncut Bars

Chill the mixture in the refrigerator until firm (approximately 1-2 hours or longer), then use a sharp knife to cut into desired bar size. Store these in an airtight container for up to a week in the refrigerator, and enjoy!

Meats and cheeses... thats a good start

Meats and cheeses… thats a good start

Hey everyone, we’re going to be bringing the recipe page back to life and we’re hoping to get submissions and feedback from all members and trainers. At a minimum I will be updating the recipe page every other week, with my own recipes and recipes from around the web that I think are notable and should be brought to our community. If we receive recipe submissions I’ll be able to make posts more frequently.

On that note, submitting a recipe is really easy! Just write up a description and the recipe (including a picture of the dish is optional, but encouraged) and email it to me: If you’re using a recipe from a published website or text, please include some citation information so that we’re able to give credit and link to the recipe originators. Feel free to add your own thoughts on a recipe, including tweaks or changes that you’ve made to improve or “paleo-ify” the original.

As for the types of recipes and posts, this will be tailored to an athletic diet, focusing (but not limited to) paleo items. However, we have a diverse community and would like to make this a useful resource for everyone, so feel free to submit anything pertaining to your own dietary style or training goals. I would also be happy to include posts on food preparation and presentation, again in an effort to educate and share within our community of CrossFit athletes.

I want to emphasize that this is a resource and tool to share culinary advice to everyone in our community. Making changes to diet can be the most challenging aspect of body recomposition (weight loss/gain, adipose to muscle conversion, etc.), and sharing tips and recipes among each other will hopefully assist in everyone’s endeavors to reach their own training goals. Food is meant to be enjoyed, so let’s strive to have fun in the kitchen with fresh, healthy recipes that reflect our shared active lifestyle.

Have fun and happy cooking!


Sunday Recipe: Summer Squash Cakes

This week’s recipe is Summer Squash Cakes courtesy of Elizabeth!

EB squash cakes

Ingredients (makes about 8 large pancakes)

  • 2 cups grated zucchini
  • 3 large free-range eggs
  • 1 T coconut flour (sifted)
  • pinch sea-salt
  • dash black pepper
  • (optional: diced scallions, chopped garlic, basil, thyme… spices of your choice…)
  • coconut oil (or leftover bacon grease)


  • sift the spices and coconut flour together, then combine with the zucchini
  • add in the eggs and stir thoroughly together
  • once your oil (or grease) is well- heated (a drop of water should sizzle and pop), drop the batter onto it by the heaping tablespoon (I make mine about 3-4″ in diameter). Cook a couple minutes on each side, then remove from the stove.

Have a Paleo-friendly recipe you’d like to share? Submit it to and help feed the masses!

Sunday Recipe: Bulletproof Coffee

This week’s recipe is Bulletproof Coffee courtesy of The Bulletproof Executive!


  • 1 big cup of freshly brewed coffee
  • 1-2 tbsp unsalted grass-fed butter
  • 1-2 tbsp coconut oil (or MCT oil)
  • Cinnamon
  • Nutmeg
  1. Brew a fresh cup of coffee (using good-quality, locally-roasted beans).
  2. Combine coffee, butter, and coconut (or MCT) oil in a blender.
  3. Blend until desired consistency, then serve in a mug.
  4. Optional: sprinkle with cinnamon and nutmeg if desired.

Read more about Bulletproof Coffee from Dave Asprey at the Bulletproof Executive here!

Sunday Recipe: DIY Electrolyte Water

This week’s recipe is a do-it-yourself Electrolyte Water courtesy of Elizabeth!



  • Large water container (like a Nalgene)
  • 1/2 small Cucumber, sliced very thin
  • 1/2 lime, sliced and quartered (not lemon)
  • Sprig of fresh mint
  • Pinch of sea salt
  • 1 tsp apple cider vinegar
  • Distilled water


Mix all ingredients in a large container, let sit for at least a half hour then hydrate away!

Sunday Recipe: Grain-Free Tabbouleh

This week’s recipe features Grain-Free Tabbouleh courtesy of Jenni!

Paleo Tabbouleh

The salad:
1 head raw cauliflower
1/2 tablespoon coconut oil, melted
2 seedless cucumbers
4 ripe tomatoes
4 cups curly parsley leaves (about 2 bunches)
1 cup fresh mint leaves
6 scallions

The dressing:
1/3 cup lemon juice (about 3 lemons)
3/4 teaspoon salt
1/2 teaspoon ground black pepper
zest of 1 lemon
1 cup extra-virgin olive oil

1. Preheat your oven to 400°F. After washing your cauliflower and separating the florets, use your food processor to rice it. Use the pulse mechanism until the cauliflower begins to resemble rice. You may have to do it in batches if necessary. Melt the coconut oil and in a large bowl, toss the cauliflower with the coconut oil.

2. Line your baking sheets with parchment paper and coat the sheets with the riced cauliflower in a thin layer (as thin as possible). Place in the oven. Check on it at 10 minutes, then again at 15 minutes, and once more at 20 minutes. You don’t want it to burn but you don’t want it to be soggy – you want crispy.

3. Clean the cucumbers and tomatoes and begin dicing them into small pieces. As you go, place them in a colander over the sink and sprinkle with sea salt, allowing the vegetables to sweat out the moisture.

4. With your best knife, begin to mince the washed herbs. This might take some effort but I like the pieces small so they spread evenly within the dish. Place the herbs in a large bowl.

5. Take your scallions and begin to finely slice them. Side note: when you’re done with the roots, don’t throw them away! Place them in a small cup with about 1/3 cup of water, they will regrow (I know! It’s magic!).

6. If the cauliflower is done, allow it to cool. Meanwhile, drain your the tomatoes and cucumbers. Then combine all the veggies with the herbs!

7. In a separate bowl, combine the lemon juice, salt, pepper, and lemon zest. Slowly drizzle the olive oil while whisking everything with a fork. With a rubber spatula, meld the dressing into the large bowl, allowing everything to be coated. Refrigerate for at least an hour before serving.