Wok It Out!

Shrimp, Scallops, Brolly & Purple Cabbage Stir Fry: A recipe developed by our very own Kevin Slaughter!

What you will need:

1.5 lbs of shrimp
1.5 lbs of scallops
Broccoli
Purple cabbage
Red peppers
Onions
Garlic
Coconut Oil
[amount of veggies and oil per your discretion]

Method:

1. Sautee onion, garlic and peppers (in coconut oil) until onions are transparent
2. Add seafood until fully cooked
3. Finally, add remaining vegetables and cook until desired softness



(We encourage all Atlas Athletes to send any Paleo or Zone recipes you may have to jessicawilliams@atlascrossfit.com)

Chard, Bacon & Apple

Walking through the grocery store the other day I was trying to find new vegetables that I hadn't tried before. Spinach and kale were getting old and I know that trying new, brightly colored vegetables and fruit is a great way to get different nutrients into your diet!
What caught my eye was rainbow chard, with its red, yellow and orange stalks, like celery.
After a quick google search, I found this delicious recipe....you can't go wrong with bacon!

Ingredients

3 slices bacon, diced
1 small yellow onion, halved and thinly sliced
1 organic Gala apple, cored and diced
1 bunch (about 3/4 pound) organic chard, well rinsed
1/4 teaspoon fine sea salt
1/4 teaspoon cracked black pepper

 

Method

Place a large, heavy skillet over medium heat. Add bacon and cook, stirring frequently, until lightly browned, about 7 minutes. Remove bacon from pan with a slotted spoon and set aside. Add onion to the pan and cook until softened, about 5 minutes. Stir in apple.

Meanwhile, cut off the stems of the chard and slice them thinly. Chop the leaves. Stir stems and leaves into the skillet along with the bacon, salt and pepper. Pour in 2 tablespoons water; cover the skillet and cook, stirring frequently, until chard is tender, about 8 more minutes.

What Does "Organic" Mean?

There can be some confusion about what exactly an "organic" food is these days. Often times there is an idea that a food is healthier for you and will help you on your journey to fat-loss if it comes with that label.
In reality, "organic" means that your food was produced without pesticides. This is a good thing, yes, and important when you are purchasing fruits or vegetables with thin, permeable skins that require extra doses of chemicals to keep the pests off.
Blueberries or apples, for example, are typically loaded with pesticides because they are particularly susceptible to pests.

When we are talking about most other organic products though, the organic label is pretty useless. A waffle is still carbohydrate dense and will produce a significant insulin response regardless if it is made with organic wheat, or not.

It's important to remember that when it comes to fat-loss, our big ticket is monitoring portions and our macronutrient ratios. In terms of ideal body composition, top priority is making sure we get adequate protein throughout the day, balanced with some healthy carbohydrates and fat, therefore controlling our insulin response.

Sunday Morning Buttercups

Here is a recipe for "buttercups" to pull out on a lazy Sunday morning. Also a great "finger food" for when you have weekend guests as they are easy to make with relatively easy clean-up.

Ingredients used: Eggs, ham, coconut oil, and pepper.

(I used humanely raised eggs and an Applegate Farms, uncured ham which was free of nitrates. )

Directions:

1. Pre-heat oven to 375 degrees. 

2. Grease muffin tin with coconut oil, then place ham slices inside.

3. pour whole eggs gently into each cup

4. Sprinkle pepper and cook for 15 minutes