Archive For: NUTRITION

The 6-Quart Instant Pot is on Sale Again

by Andrew B

Some of you on social media have seen me rave about my 6-quart Instant Pot that we bought during the Black Friday/Cyber Monday weekend, due to the constant recommendations by Michelle of Nom Nom Paleo.

Instant Pot 2016

Since receiving it we’ve been using it a minimum of three times a week. It’s amazing. Not only does it complete the job a crock pot would in a fraction of the time, it doesn’t burn or dry out your surface and bottom area of your food. Pro tip: if you do continue using a crock pot and get these issues never use the high setting. It takes longer, but at the cost of possibly burnt/overcooked food. The flavors and textures brought out by the Instant Pot is amazing.

Did I mention your place doesn’t smell like food the entire time you cook?!

Growing up my parents cooked with an old-school stovetop version of a pressure cooker and always warned me of getting too close, otherwise it would explode like a bomb in an 80/90’s action film, which my dad was a huge fan of. Anyway that instilled some sort of fear for the rest of my life that pressure cookers were only for former professional cooks and whatnot.

That being said the pressure cooker has seen a resurgence with the technology available today. Things we’ve used our Instant Pot for so far:

– frying up bacon (sauté function) prior to throwing a pork shoulder on top of it for a “slow cook” (timer function) in this recipe. The old method required me to use a pan on the stove top before putting it all into the crock pot. This machine reduced the original method time from 18 hours to just over 2 hours (prep time included).
– both white and brown rice
– steamed veggies using a stainless steel steamer insert
– bone broth! thank goodness for farmer’s markets with their full-of-marrow bones
– hard and soft boiled eggs

When we moved to our current place in May I saw it as a downgraded kitchen- instead of the gas stoves we were used to for the better part of 5 years we now had a glass cooktop. I retired both my carbon steel wok and my cast iron cookware as the heat generated by our new stove was no where near what it needed. Enter the sous vide, a nice nonstick pan, and this Instant Pot. Our friend Coleena is also starting a YouTube channel dedicated solely to super delish IP recipes. There’s also an awesome facebook group resource that I’ve been constantly looking at for inspiration.

We’re back to cooking regularly and it was the Instant Pot that tied everything together. I can’t recommend this enough. Even the way the handle gets stored is dope.

Buy it here:

Which reminds me. Anyone in need of a good ol’ crock pot?

* by using the product links above I receive a small commission- it doesn’t add to your cost, but Amazon does pay me for the rec.

Pumpkin Pie Superfood Pudding

by Sheena C. 

Ah January. In my opinion this is the best month to do some kind of food “reset” since it’s hard to keep up with your normal eating lifestyle during the holidays. Of course, you can do this any time of the year but it may require some extra will power and strength! It’s a new year (newrear!) and people are getting back into the groove of things. I know a handful of you are eating strict Paleo or a Whole30 right now, and you’ve got about a week left until the month is over. Keep it up!

If you haven’t really paid attention to what you’re eating since working out, perhaps you should consider researching and trying something new. This will depend on what your goals are; feeling healthy, losing weight, gaining weight. Join in the conversation(s) that happen on our Foodie Facebook page!

The recipe I’d like to share is from a book The Performance Paleo Cookbook by Stephanie Gaudreau, founder of Stupid Easy Paleo. The CrossFit Games Open season is upon us (sign up/register/do iiiiit) and I really enjoy how this book is based off of your performance in the gym. It has recipes for the more competitive type: hard training.


Pumpkin Pie Superfood Pudding

“The pre-workout snacks in this chapter are focused on protein and fat, with minimal to no carbohydrates. Depending on your individual tolerance, food eaten before you train is best in the window 15 to 90 minutes before workout.” 

Nick’s Zone: Fajita Pie

by Andrew B

In this video, Nick Massie of takes a brief break from rowing to share his recipe for fajita pie. Unfamiliar with fajita pie? Just think shepherd’s pie with a twist.

Massie’s fajita pie—made up of a special blend of meat and spices and a layer of caramelized sweet-potato mash—brings together the simplicity of Midwestern comfort food and the vibrant flavors of the Southwest. Seasonings, three different types of peppers and fresh garlic really “bring it to life,” he says.

Start by preheating the oven and getting the water ready to boil the potatoes. Once you’ve sautéed the spices, peppers and garlic and browned the ground turkey, you’ll be ready to drain and mash the sweets. Then it’s time to assemble the casserole.

Spread the turkey in the bottom of a casserole pan, smooth the mash over the top, bake or freeze and voilà—a delicious meal in the Zone!

To download the recipe for fajita pie, click here:

Video by Nick Massie via The CrossFit Journal — (

Coleena’s Sweet Potato Fettuccini Alfredo

Coleena Alfredo 11JUN2012


– 1.5 tablespoons of Ghee or Butter or coconut oil
– 1/2 cup of coconut cream (I tried milk, it’s soooo much better with coconut cream)
– 1 long shaped sweet potato
– Dried basil
– salt/pepper
– protein of choice (chicken or shrimp work really well)
– Mushrooms
– Garlic powder/or fresh garlic


– Bake or grill your protein according to your preference. Set aside to cool.
– Using a potato peeler peel the sweet potato skin off. Continue to “shave” pieces of the sweet potato into long “fettuccini noodles”. (Actually they’re pretty thick, more like peppardelle noodles. Eh, no matter!
– In a pan, heat the fat of choice, cook your mushrooms, add the sweet potato “noodles” and saute them until they’re cooked, but not too long.
– Add coconut milk/cream.
– Add plenty of garlic powder, tiny bit of salt, pepper to taste.
– Add the basil.
– Slice the chicken and serve with the “noodles” and mushroom.
– Invite us over to enjoy it with you! 😛

Originally posted 03JUN2012 on our Eat Better to Live Better nutrition challenge site.

Slow Cooker Turkey

Shared from whole30recipes on Instagram

Slow Cooker Turkey from @paleofortwo



  • 4 pounds bone in, skinless turkey thighs rinsed, & pat dry
  • dates + 1/2 cup of apple juice; blended
  • 1-2 tablespoons avocado oil, as needed (brown meat and onions)
  • 1 large onion
  • 2 cups of homemade/compliant stock
  • 1/3 cup yellow mustard
  • 1 tablespoon dry mustard powder
  • 1 tablespoon cayenne pepper
  • 2 tablespoons dijon mustard
  • 1 bay leaf (optional)


  • Season the turkey thighs with salt and pepper.
  • Heat avocado oil in large pan and brown the turkey thighs for ~3 minutes/side. Once browned, remove and place in slow cooker.
  • Put one large sliced onion into the pan with the remaining oil/browned bits of meat and cook until translucent then add to slow cooker.
  • In blender, or food processor, mix up to 4 dates and apple juice. Transfer to saucepan and whisk together wht the stock, yellow mustard, mustard powder, cayenne, salt/pepper. Simmer for a moment, adjust seasoning to your taste, and then pour over the contents of the slow cooker. Add in bay leaf if you have it!
  • Cook on low for ~5 hours.
  • Remove turkey thighs from slow cooker. Mix in the dijon mustard and return turkey thighs back in.



Slow-Cooker Paleo Chili

Slow-Cooker Paleo Chili


– 1lbs ground pork
– 1lbs of some sort of beef
– 2 medium onions, diced
– 4 carrots, diced
– 8oz mushrooms, sliced
– about 4 Tbs chili powder
– ½ tsp garlic powder
– 1 Tbs each of basil & oregano
– salt & pepper to taste
– 1 ½ Tbs cumin
– 28oz can crushed tomatoes
– 14oz can diced tomatoes
– 1 Tbs cider vinegar
– Tomato paste (to thicken the chili; I use about 3-4 Tbs)


In a slow cooker, place the onions, carrots, mushrooms, then add the meat. Add all the spices, tomatoes, and vinegar then cook on high for 4 hours if short on time, or on low for 6-8 hours. The latter allows everything to soften and break down.

About 30 minutes before serving, add the tomato paste to thicken if necessary, which I think it is since I like to eat my chili with a fork!

Originally posted on our 2012 EAT BETTER TO LIVE BETTER Nutrition Challenge.

Spaghetti Squash!

Happy Tasty Tuesday!

I’m not sure about you guys but before I was consistent in working out at the gym and paying attention to what I was eating, I had never heard of or tried spaghetti squash. It wasn’t until we had a nutrition challenge where I got my first taste. The recipe was super simple: spaghetti squash with ground beef and marinara. The squash was a great substitute for the (more popular) Italian style spaghetti noodles and appropriate for the type of challenge I was participating in. It’s loaded with plenty of nutrients and if you’re into calorie counting, serves 42 calories per cup.

I still occasionally pick one up from the grocery store and cook up the same simple recipe. These days it seems that more and more people are coming up with more creative recipes that don’t seem too complicated. Check out this recipe from a guest poster on the Whole30 Instagram account.

Screen Shot 2015-08-05 at 3.16.22 PMSpaghetti Squash with Cajun Shrimp by Elissa

Cajun Shrimp Ingredients:
3oz shrimp
1 tbsp ghee
1tbsp cajun seasoning

Spaghetti Squash Ingredients:
1 spaghetti squash
2 tsp olive oil
2 tsp ghee
3oz sun dried tomatoes
1 tbsp pine nuts
1 garlic clove, minced
salt & pepper to taste

Spaghetti Squash
Preheat oven to 475. Cut spaghetti squash in half and remove all seeds. Spread 1 tsp of ghee on the inside of each squash. Then drizzle the inside of each squash with olive oil. Puncture the sides with a fork. Place squash on a tin foiled baking sheet. Bake for an hour with the cut side down. Remove squash from the oven and scrape out the inside. Season with salt & pepper. Add sun dried tomatoes, pine nuts, and garlic.

Cajun Shrimp
Coat the shrimp with ghee and cajun spice seasoning. Place on medium heat frying pan for about five minutes. Spread shrimp on spaghetti squash!

Serve & enjoy.


Got a recipe to share or want to request a post? Leave a comment or send me an e-mail!
xo, SJC

Tasty Tuesday: Cinco de Mayo!

Tasty Tuesday! Taco Tuesday! Cinco de MAYO. . .

Screen Shot 2015-05-05 at 1.07.44 PMFrom Whole30’s Instagram

Paleo Mayo by Nom Nom Paleo (Michelle Tam)


  • 1 large egg yolk
  • ¼ teaspoon salt
  • ¼ teaspoon Dijon mustard
  • 1 ½ teaspoon lemon juice
  • 1 teaspoon white vinegar
  • ¾ cup macadamia nut oil or avocado oil

**All ingredients should be at room temperature**

“Here’s how I made it: I put all the ingredients except the oil in a large bowl and whisked until the yolk thickened and the color brightened (around 30 seconds). I added ¼ cup of the oil in a slow steady stream while I whisked vigorously (~1 minute). To keep my bowl in place, I put it on a rubber mat and tied a towel around the base. If there’s someone else in the house, recruit him or her to slowly pour in the oil while you whisk.

After the oil is incorporated, I slowly added the second ¼ cup of oil and incorporated it the same way as the first (~30 seconds). I added the last ¼ cup of oil all at once (per the instructions) and whisked it to emulsify the mayo completely.”

Check out this post, where she has a quick video and ideas for flavored mayo as well as Olive Oil Mayo by Melissa Joulwan.


How about some clean taco seasoning for your spread tonight? Susan at 2cats&chloe shares her Whole30 approved taco seasoning and salad recipe. You might already have all of the ingredients at home, making for a quick dinner!


  • teaspoon of garlic powder
  • teaspoon of onion powder
  • teaspoon of cumin
  • 3/4 teaspoon of sea salt
  • teaspoon of smoked paprika
  • teaspoon of cayenne pepper
  • 1 pound of grass-fed ground beef
  • 1/2 cup of water

Dallas and Melissa Hartwig, founders of the Whole30 Program, will be in Seattle promoting their new book, The Whole30: The 30-day Guide to Total Health and Food Freedom this Wednesday May 6th (tomorrow!) in Lake Forest Park. Click HERE to RSVP your spot for *free*!