Local’s Gym Nutrition

fun with Brussels sprouts

Nov.17, 2014

Whole Foods had organic Brussels sprouts on a stalk, so I bought one on a whim. Since I cook just about everything with bacon, I decided to mix things up a bit and I bought some hot Italian sausage. I apologize in advance for not having measured amounts. So, they key to getting people to eat Brussels sprouts is to trick them….


Brussels sprouts
1# hot Italian sausage, or whatever kind of sausage you like…or bacon..
Balsamic vinegar

Shred your sprouts. It’s probably really pretty if you peel each leaf, but ain’t nobody got time for that…so I just tossed them in my food processor and pulsed it a few times until they were adequately shredded. You can chop them with a knife too.
Brown the sausage in a deep heavy bottomed pan, but don’t drain it. Toss in all the shredded sprouts and cook them down in the sausage fat until they are nice and tender. I think maybe 15-20 minutes. Then pour in some Balsamic vinegar to taste. I probably used about 1/4 cup. You’ll want to add some salt too.

Back to the trickery. I made this late and didn’t serve it for dinner. I tossed it in Steve’s lunch with some steak and sweet potatoes, and when he’d eaten most of it, I asked him how he liked the Brussels Sprouts. He said he’d been trying to figure out what they were, but they were good. So, there you have it.
I’m bringing this to Thanksgiving dinner. I may toss in some dried cranberries. I think that would be really good.

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Waffle Iron Hash Browns

Nov.17, 2014

These aren’t Paleo, but they are delicious. I have a lot of food sensitivities, so I cheat with potatoes and rice. Not pizza. Potatoes. Sadness.
So, Nom Nom Paleo is pretty genius, and while she didn’t come up with this recipe, she reposted it and I found it. Now it’s yours. Make it. Be ready for your family to eat all of this and ask for more.


2 russet potatoes, about 10 oz each, peeled and shredded
1/2 teaspoon salt
3/4 teaspoon pepper
butter for the waffle iron. I used coconut oil and a silicone brush.

squeeze the shredded potatoes in a towel or paper towels until they are as dry as possible.
add salt and pepper and stir them in a bowl.

Pile the entire mess of potatoes in a hot waffle iron. I have a 12″ square waffle iron, if yours is smaller, adjust accordingly. After a couple minutes, mash them down with the lid and cook for another 5 minutes. They are done when they are browned and crispy around the edges.

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Nov.17, 2014

I always make macadamia nut fudge at Christmas. I used to use this bulletproof and stupid easy recipe that is most definitely not Paleo or dairy free, so I’ve had to search for something new. Enter the crock pot fudge recipe that popped up in my feed on FB one day. You can find it here
I’ve made a change or two. Rhys came up with an idea to use it to make Paleo Turtles, so I’ll post that if it works. He’s pretty clever with desserts and prefers to eat Paleo and dairy free, so I’m happy.


2 1/2 cups dark chocolate chips. I use Enjoy Life because they’re dairy free and Paleo friendly.
1/2 cup full fat coconut milk (canned, not carton)
1/4 cup coconut sugar, honey or maple syrup
dash sea salt
1 teaspoon vanilla
1/2 cup chopped nuts (optional)

Toss everything (except vanilla and nuts) in your crock pot and stir. Don’t add the vanilla yet. It will make your fudge watery and while it still tastes good, it has the wrong consistency.

Turn the crock pot to low for two hours. Leave the lid on, don’t stir, just leave it alone. After two hours, turn it off, remove cover and add vanilla. Stir and let it cool to room temp. Once it’s cooled, stir it for about 5 minutes…or until you’re bored and start eating from the crock pot with a spoon. Add nuts. I used coconut oil to grease an 8×8 pan, but it was really hard to get the fudge out so next time I’m going to grease it and line it with parchment paper.

The recipe says this is rich and meant to be eaten occasionally and small pieces. Good luck with that. I was dumb enough to leave it in the fridge while I was out of town. Came home to an empty pan in the dishwasher.

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Gingerbread Spice Latte-bulletproof style

Oct.14, 2014

Sorry to rush the season, we even haven’t exhausted pumpkins yet, but I wanted to get a jump start on this. I don’t normally drink my coffee sweet, so I tend to keep the sweetener on the low side. For this recipe, the molasses flavor might be pretty strong if you add more, but I think a little maple syrup would sweeten it nicely if you like it that way.


1Tablespoon unsulfered molasses
maple syrup to taste (optional)
pinch ground ginger
pinch ground cloves
1/8-1/4 teaspoon cinnamon
1Tablespoon +/- coconut oil
1 cup strong coffee

Put all ingredients in a blender and blend until combined. Enjoy!

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Deconstructed Quesadilla Breakfast

Sep.26, 2014

This is a recipe that I modified several times when we started eating Zone a couple years ago. It started out as the breakfast quesadilla in the Zone recipes, but I ultimately deconstructed it into a breakfast bowl. Since Steve goes straight to work from CrossFit, I make his the day before and store it in the office fridge. It keeps well and re-heats nicely in the microwave.


2 sweet bell peppers chopped (these are on the dirty dozen, so buy organic if you can)
1/4-1/2 cup diced sweet yellow onion or sometimes I use green onions (pictured)
3/4-1 cup browned ground beef, seasoned with chili powder, cumin, garlic salt and red pepper flakes (I pre-cook this on Sundays, lasts all week)
1/2 small baked potato (omit if you don’t eat potatoes)
4 eggs
coconut oil

melt about 1 Tablespoon coconut oil over medium high heat, add bell peppers and onions and saute until they start to soften, add ground beef and potatoes and continue cooking until meat and potato are hot

divide between 2 bowls, fry the eggs in coconut oil and add two eggs to each bowl, top with chopped cilantro and avocado. I like mine with Chipotle tobasco, Steve likes red chile or Tapatio on his. Note that in the photo above, I had run out of cilantro or there would be a liberal sprinkling on top.

We eat this for breakfast every day.

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Pumpkin Spice Latte #2

Sep.26, 2014

I rarely drink a latte with any kind of milk in it anymore. They make me feel too full, and if I’m going to feel that way, I’d rather it be from food. So, I came up with this yesterday and I like it better than my other recipe.

It’s faster, better for you and it’s really very good.


1 cup strong coffee
1 Tbls coconut oil
1 Tbls organic pumpkin
1 Tbls maple syrup
about 1/8-1/4 teaspoon pumpkin pie spice

Blend in your awesome blender contraption and enjoy!

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Salted Caramel Latte “Bulletproof” Style

Sep.15, 2014

After I made the caramel sauce and had it in a handy squeeze bottle, I immediately thought of the caramel sauce at Starbucks and wondered how I could make a good coffee drink with it. I don’t like my coffee too sweet, so you may need to add some coconut sugar or more caramel to sweeten it to your liking.
I had Steve try it and he said he’d pay for a drink like that at a coffee stand, so give it a try and let me know what you think!


1 cup strong coffee or Americano
1 Tablespoon coconut oil
1 Tablespoon Caramel Sauce
tiny pinch of sea salt

I throw this in a smoothie cup and blend it with my Ninja blender. It even gets a nice foamy top and you’d never guess there isn’t any “milk” in it.
I realize one of the pictures is kind of gross, but I wanted to show that I really don’t use much of the sauce. Blame the squeeze bottle.

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Dairy Free Caramel Sauce

Sep.15, 2014

I found the link to this recipe on a recipe for Paleo Apple Pie. The pie lady had made a bunch of caramel sauce and served it with her pie, so I figured that was a good call and I made the pie, then made the caramel when the pie was in the oven. Both are completely amazing and it’s possibly not a good thing that I discovered the caramel sauce because I’m going to figure out a way to eat some every day.

I honestly don’t get everything at Trader Joes, but in this case, they actually sell a can of coconut cream. It’s just the fattiest part of the cream and it’s amazing as a whipped topping, makes perfect ice cream and saves the hassle of refrigerating your coconut milk to hopefully skim off enough cream for this recipe. One can makes two batches. I know this because after I made the first batch, I immediately made another.


3/4 cup coconut cream
3/4 cup coconut sugar
2 Tablespoons raw honey
1/4 cup palm shortening

mix the coconut cream, sugar and honey in a saucepan over medium heat until it boils, reduce the heat and keep stirring it while it boils for ten minutes. remove from heat and let it cool for five minutes then stir in the palm shortening

That is it! I keep mine in a squeeze bottle. Store it in the fridge and make excuses to put it on everything.

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Loaded Cauliflower Mash

Sep.09, 2014

I miss mashed potatoes. I do eat small portions of potatoes on occasion, but I’m talking about fully loaded baked or mashed potatoes, and a lot of them. When I saw this recipe a few weeks ago, and then promptly lost it, I knew I was going to have to try it. I’ve made it twice and it’s really good. Steve doesn’t even like cauliflower and he said it was really good.


1 head cauliflower, leaves removed and cut into florets
2 cloves garlic
1/2 cup onion diced
2-4 slices bacon diced (use 4, you’re worth it)
scallions, chopped (just the green part) or fresh chopped chives
1/4-1/2 cup chicken broth

Steam cauliflower and garlic together until soft
While those are steaming, saute the bacon and onions together until onions are soft and bacon is cooked through, reserve bacon fat
when cauli and garlic are done, put them in a food processor with a couple teaspoons of the bacon fat, enough chicken broth to make a smooth mashed consistency. Transfer cauliflower mash to a bowl and stir in onions, bacon and scallions, season with salt and pepper.

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Pumpkin Spice Latte

Sep.02, 2014

There’s a meme floating around exposing what’s really in a Pumpkin Spice Latte from Sbux. Caramel color, no actual pumpkin, “natural flavors”, artificial flavors which may or may not be from petroleum, to name a few. Also, a grande, and let’s face it, who gets anything smaller than that anymore…a grande contains 50 grams of sugar.

Last fall I was experimenting with making a PS latte and I came up with this. It’s basically all ingredients to taste, so add more this and less that, whatever, it’s yours.


coconut milk or your milk of choice
organic canned pumpkin
coconut sugar (honey or maple syrup would work too)
ground nutmeg

I make my own coconut milk, but you can use whatever you choose. Put the milk in a saucepan over medium heat. I put about 2 Tablespoons of organic canned pumpkin in the milk and stir it in until it’s completely incorporated. Add coconut sugar and stir until dissolved. When mixture is very hot, but not boiling, pour it in your mug of choice. Add a couple shots of espresso or some strong brewed coffee, top with a shake of ground nutmeg.

If you’re feeling indulgent (or depressed, this is a fall drink after all and it’s probably raining) top with some coconut cream. You should always keep a can of Trader Joe’s coconut cream in the fridge, whip some up with a bit of honey and make this latte something to remember. Enjoy!

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