Pear and Pomegranate Salad


10 cups baby spring lettuce mix

2 ripe pears, sliced

1/2 cup pomegranate seeds

1/2 cup walnuts, lightly toasted in a skillet over medium heat

2 shallots, thinly sliced and separated into rings


1 1/2 teaspoons dijon mustard

1/4 cup champagne vinegar

1 tablespoon unsweetened cranberry juice concentrate

1 teaspoon lemon juice

1 sprig fresh thyme, minced

1 sprig fresh flat leaf parsley, minced

1 cup good olive oil


  1. For the dressing, whisk together the first 6 ingredients. Slowly drizzle in the olive oil in a steady stream while vigorously whisking the entire time.

  2. Toss together the salad ingredients then drizzle with desired amount of dressing and toss again to coat. Serve immediately.

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Pumpkin Soup


¼ tsp salt

1 large apple cored & chopped

3 strips bacon, chopped

1 (14 oz) can pumpkin

1 onion, chopped

1/3 cup quick –cooking oats

2 garlic cloves, finely chopped

3 cups chicken broth

2 stalks celery, chopped

Salt & pepper to taste

1 tsp apple cider vinegar


Heat oil in medium pot over medium heat. Add bacon, cook until golden brown and crisp. Transfer bacon to paper towels to drain.  Return pot to medium heat and add onion, garlic, celery and apple.  Cook, stirring until celery softens. Add pumpkin puree, oats, broth, salt & pepper. Bring to a boil. Reduce heat to medium low and simmer until oats are very tender. Stir in vinegar.

Let soup cool about 5 minutes. Working in batches, puree soup in blender or food processor. Serve hot or room temperature (both are delicious!). Can garnish with chives and crumbled bacon.

***I used steel cut oatmeal (ground in food processor) and added more broth to reduce the thickness. I also used more bacon.

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No Bake Chocolate Chip Cookies


1 cup coconut flakes

1 cup chocolate chips (sweet or semi)

1 cup of chopped pecans

½ cup of almond butter

1/3 cup of Honey

1/3 cup of olive oil

1 teaspoon of cinnamon

Blend all into sauce pan


Slowly heat and melt

Drop teaspoon of mixture on wax paper or in cupcake cups

Refrigerate until firm

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3 Ingredient Cranberry Sauce

Ingredients :

12 ounces fresh cranberries

 ¾ cup fresh orange juice

 ½ cup honey


  1. Combine cranberries, orange juice, and honey in sauce pan. Simmer over medium heat, until berries pop and sauce thickens, about 10 – 15 minutes.
  2. Cool completely and refrigerate.
  3. Serve at room temperature.
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Pecan Pie


1 pre baked and cooled pie crust

2 large eggs plus 1 egg white (yolk reserved)

1/2 cup palm sugar (or coconut crystals)

1/4 cup pure grade B maple



3 tablespoons melted ghee, butter, or coconut oil

2 teaspoons vanilla extract

1 1/2 cup pecan halves


Egg wash for crust – 1 egg yolk plus 1 tablespoon coconut milk



  1. Preheat oven to 350 degrees F.
  2. Whisk together the whole eggs, egg white, palm sugar, maple syrup, ghee, and vanilla. Chop 1/2 cup of the pecans and add them to the mixture.
  1. Pour the mixture into the prepare pie crust then lightly arrange the remaining pecans in a decorative pattern on top.
  1. Brush the crust with the egg wash then bake for 15 minutes. Cover the crust with foil or a pie shield and continue baking for 5 to 10 minutes, until center is set.
  1. Cool on a wire rack. serve with coconut milk whipped cream if desired
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Sweet Potato Brownie


1 large sweet potato peeled and grated. I use my food processor to grate.

2 large eggs

1 tablespoon pure vanilla extract

1/2 c of raw honey

1/2 c coconut oil melted

1 tablespoon baking powder

1/2 tablespoon baking soda

1 c unsweetened cocoa powder

2 tablespoons coconut flour



1 c dark chocolate chips. I use the Enjoy Life brand

1/3 c coconut oil

1 tablespoon vanilla extract



Preheat oven to 365 degrees

Combine sweet potato, eggs, vanilla, honey, and oil in a large bowl. In a smaller bowl, combine the baking powder, baking soda, cocoa powder and coconut flour and stir. Stir this into the wet mixture until well combined.

Line an 8×8 pan with parchment paper or liberally coat pan with coconut oil. Bake for 25-35 mins. Brownies are done when a toothpick inserted in the center comes out clean. Be careful not to over bake.

Allow the brownies to cool before removing from the pan and before icing…or not.

To make the icing, combine the chocolate chips and coconut oil in a pan on the stove. Heat over low heat then add vanilla. Whip with a hand mixer then spread over brownies. Top with berries for something pretty.

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Collard and/or Kale


2-3 bunches of Collard greens or Kale

2 cups of low sodium chicken broth or Water

1 sweet onion chopped

1 tsp. garlic

Equipment large pot/spoons



Wash and remove stems from greens

Bring chicken broth/water and onion to boil

Add greens and seasoning (garlic)

Cover and cook greens slowly until tender

Simmer 2 hours

Variation:  add bacon to broth/water

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Butternut Squash and Black Bean Enchiladas


1 cup red enchilada sauce

1 tsp olive oil

2 1/2 cups peeled butternut squash cut 1/2 in cubes

Salt and Pepper to taste

1 small onion, diced

3 cloves garlic, minced

1 jalapeno seeded and diced

10 oz Rotel tomatoes with green chilis

1 1/2 cups reduced sodium canned black beans, rinsed and drained

1 tsp Cumin

1/2 tsp chili powder

1/4 cup water

8 medium size whole wheat flour tortillas

1 cup reduced fat shredded Mexican cheese

2 tbsp. chopped scallions for garnish

Reduced fat sour cream for serving ( optional)


Preheat oven to 400 degrees. Place 1/4 cup enchilada sauce on the bottom of a large baking dish

Heat olive oil over medium-high heat in large skillet. Add onions, garlic and Jalapeno and cook 2-3 minutes until onions become translucent and garlic is fragrant. Add cubed butternut, Rotel tomatoes, Black beans, water, Cumin, chili powder and season with salt and pepper to taste.

Cover and cook over medium heat , stirring occasionally until squash in tender, about 30-35 minutes.

Place a generous 1/3 cup filling in the center of each tortilla and roll, place on the baking dish seam side down. Repeat with the remaining filling. Top with remaining enchilada sauce and cheese and bake, covered with foil until hot and cheese is melted, about 10 minutes. Top with scallions and eat with sour cream if desired

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Balsamic Bacon Brussel Spouts


  • Frozen brussel spouts (1 package feeds about 3 people so up to you how many bags)
  • ½ lb raw bacon – chop into small pieces (pork or turkey bacon)
  • Balsamic vinegar (use to your taste)
  • Salt and pepper to taste


Preheat over to 400 degrees (Bake).

In an over safe dish toss thawed brussel spouts and chopped bacon.

Top with balsamic vinegar (at least half a cup) and salt and pepper to taste.

Bake for 1 hour, stirring every 20ish minutes until bacon is cooked and brussel spouts are browned on the edges.


*If you use turkey bacon add 1 tablespoon of coconut oil to the pan. Turkey bacon won’t have enough grease to keep things from sticking.




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Friday June 19, 2015

Warm Up

800m Run



Rope Climb


Outside WOD

Bodyweight Sled Pull

Battle Rope

Sledge Hammer

Overhead Slam Ball Throw

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