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.” 

Coaches’ Corner: Preferred Food Storage

Last week we talked a little bit about food prep and I thought it would be fun to get a little personal with your coaches and staff this week and see what they do for packing foods!

Andrea and Jessie are fans of Pyrex glassware. “Other than pyrex, my go to are deli containers received from Munchary orders. The are super convenient, plastic #5, and nest really well. Similar containers are available at Cash & Carry.” -Jessie


Anthony stores his food in good ol’ foil. “If you don’t have a microwave you can throw it directly in the oven & no cleanup!”

Grill-mama Coleena uses Ziploc bags for marinating and sometimes for a simple food transport!

Jared will whip up a super easy chicken salad by throwing in chicken + extra veggies + dressing into the container the salad was bought in.


Mark, Kristina, and Sarah all use regular ol’ tupperware and/or recycled to-go containers. & let’s be honest here, we ALL use mason jars for food storage.

Andrew recently picked up a case of Fitpacker Meal Prep Containers, they’re reusable and safe to use in the microwave, freezer, and top shelf of the dishwasher.

IMG_0371This photo is show casing one of our favorite Paleo & Zone friendly recipes: Pastel De Papa

We found this recipe at the Reebok CrossFit Games last year in the Vendor Village. From the CrossFit Journal:

“There are a multitude of ways to make pastel de papa. This particular recipe is Zone friendly.

“(It’s) kind of like a shepherd’s pie with sweet potatoes,” explains chef Nick Massie. “If I had one meal to choose as far as (a) make-ahead meal, this would be it.”

The ingredients include ground beef, hard-boiled eggs, raisins, crushed tomatoes, minced garlic, sliced green olives, Italian seasoning, sweet-potato purée, onion and olive oil.

He begins with olive oil in a cast-iron pot, adding garlic to brown before throwing in onions, salt and pepper. Next, it’s time to add beef seasoned with salt and pepper, and he breaks up the meat as it cooks.

When the beef is cooked about medium well, he tosses in the Italian seasoning, continuing to break up the meat. The tomatoes, raisins and green olives follow. Eggs are the last addition.

“Fold ’em gently. Don’t really want to be mixin’ it a ton after those go in,” says Massie, who runs”


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.


Nutrition Challenge!

If you’ve been at our gym for a while then you know that we typically run a nutrition challenge every year and you maaaaybe wondered why we didn’t have a nutrition challenge this year. I guess our only valid excuse is that we had to close our sister gym back in May. Thankfully the majority of our CrossFit SLU family have been able to join our FCF family and since then we’ve been working hard to provide a smooth transition by adding in more classes. Seattle has been having the most amazing summer and if you’re like me, being on a nutrition challenge during this time is 1) not fun and 2) super hard but 3) super rewarding when you are successful. I definitely need to get my my butt back into gear in regards to food prep so I thought I’d share some food prep tips. Who knows, maybe a gym-wide challenge may be coming up! Would you be in?

2013 PaleoRx Iron Chef Challenge | who is the dude at the left?

First pro-tip: Determine what your goals are!
Sometimes I tend to forget WHY I think I *need* to do eat cleaner. I definitely have felt obligated to do it because I’ve lead our gym nutrition challenge(s) in the past. This should be something that you want to do for yourself instead of feeling some kind of pressure or obligation. Writing out your goals (in any setting, not just food) can be the key to keep you motivated and successful in a nutrition challenge. Figure out the ‘whys’! Are you training for a competition? Do you want to feel more energetic? Do you want to have better recovery? Are you trying to gain weight? Lose weight?

There are many different options out there and it can be hard to figure out which one works best for you. Try to read up as much as you can on your options and make sure it’s in tune with your primary goals. Ask your friends if they’ve tried it before, ask your trainers and/or gymmates. You may have to go through the ol’ trial and error processes in finding out which works best.


Come up with a plan!
The next step is to start planning. This will be different for everyone! I love creating to-do lists so I start off with a basic list of recipes I want to try out for the week. I’ll double check my kitchen to make sure I have the appropriate ingredients and tupperware (or Pyrex or mason jars or ..!) for storage. Then I’ll create a different list for the grocery store. Typically I’ll try to do this on Saturday and then start cutting up veggies. Sunday is my cooking day but I only cook for the first three days of the week. In the past I’d waste my Sunday in the kitchen cooking for the WHOLE week but not anymore! Cooking on Sunday and again on Wednesday or Thursday works better for me so that not all of my time is spent in the kitchen (in one day) and I don’t get tired of eating left overs.

After your cooking session is done, make sure you have compliant snacks available. Preparation is what will allow you to be successful throughout your challenge. There is nothing worse than forgetting your food, getting hangry (hungry + angry), and then end up eating something you’d likely regret.

Lastly… ENJOY! Trust the process, try your best, be patient and don’t be so hard on yourself. Food is to be enjoyed and if you aren’t enjoying what you’re trying out then you may want to reconsider whether it’s worth your mental health. 🙂 ’til next week!

xo, SJC

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