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.” 

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.

Breakfast Gallimaufry

Chef Nick Massie shows you a different take on the first meal of the day with a breakfast gallimaufry.

The ingredients: sweet potato, red onion, garlic, Poblano pepper, Serrano pepper, mushrooms, ground beef, eggs, spring mix, cherry tomatoes, lemon, salt, pepper and olive oil.

“What I encourage to do is kind of prep ahead for the week,” he says. “Have this stuff at your disposal, and then your meals will taste better, they’ll be easier and, obviously, healthier.”

Massie seasons the ground beef with salt and pepper and tosses it into a hot pan with olive oil. Once the meat begins caramelizing, he adds the chopped sweet potato, onion, garlic, mushrooms and peppers. After the mixture cooks for a bit, he adds four eggs.

“I don’t like to use a large amount—just enough to kind of bind this all together,” explains Massie, who runs

Once it’s done, he scoops a portion into the center of the plate and tops it with the greens that have been mixed with olive oil, lemon juice, and salt and pepper, and he adds the halved cherry tomatoes to finish it off.

Recipe: Pastel de Papa

Meal prep is always a good idea for those who want to be in control of their nutrition and therefore their energy and performance.

The following recipe is one of my favorites that isn’t boring like the chicken/brocolli/one-other-thing thing.

PASTEL DE PAPA aka Paleo Shepard’s Pie

See the article here. (PDF download here).

– I actually replace one of the four pounds of ground beef with pork for a bit of extra flavor. Brings out the Italian Seasoning a bit more.
– I actually omit the hard-boiled eggs in the recipe. I find that that is the sole reason these don’t keep for as long. Instead you can throw the eggs in on the side and add them in when you’d like.
– That No. 6 Scoop is MONEY! Keeping portion control even is necessary so you don’t have 4 great servings and then a number of crappy ones. Having that scooping mechanism also ensures no wasted food.


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