Spaghetti Squash Enchilada Boats

Here is a great quick and healthy dish for anyone looking to trade out some unhealthy carbs for something just as good.  Not 100% Paleo but likely a very good Zone Diet dish if you measure portions correctly.  Thanks to Amy Krieger for the recipe... Enjoy!

2 medium spaghetti squash, about 2- 2 1/2 lbs each

1 tbsp veg oil, plus a little extra to rub on the squash

1 cup diced onion

2 large garlic cloves, minced

1 tbsp taco seasoning mix

2 tbsp tomato paste

1 can (14 oz) enchilada sauce red

1 1/2 cups shredded leftover roast chicken

1 can (4 oz) Pickled Jalapeño Slices, diced

1/2 cup red bell pepper, finely diced

1/2 cup frozen corn, thawed

1/2 cup black beans, rinsed and drained

3/4 cup shredded cheddar mixed w/Monterey Jack or favorite melting cheese

Step 1 Preheat the oven to 400°F.

Step 2 Cut spaghetti squash in half and scoop out the seeds. Rub oil on the cut sides of each half. Place the squash halves face down on a foil-lined half sheet pan.

Step 3 Bake in the preheated oven 30 minutes or until tender when pierced with a fork.

Step 4 Using a fork, separate the strands of squash from the skin, leaving a little border around the top. Sprinkle the baked squash flesh with salt, then level it back into the shell.

Step 5 In a medium saucepan, sauté onion and garlic with 1 tablespoon of vegetable oil. When translucent, add taco seasoning and stir in tomato paste. Stir in the enchilada sauce and let simmer until thickened, about 5 minutes.

Step 6 Mix 1 1/2 cups of the sauce with the shredded chicken, chopped jalapeños, bell pepper, corn and black beans. Spoon filling into roasted squash halves. Pour more of the sauce over each half, then top with the cheese.

Step 7 Turn on broiler and broil 3-4 minutes until the cheese is golden and bubbling. Sprinkle chopped cilantro on top.

Mushrooms and Onions

Mushrooms and Onions

8 oz mushrooms chopped

2 medium yellow onions chopped

1T butter, ghee, avocado oil, or coconut oil

2 t Worcestershire sauce

Pepper and garlic

Ingredients with half the onions and mushrooms ready to go into cast iron skillet. 

1. Chop vegetables. Add fat to cast iron skillet then mushrooms and onions. 

2. Turn burner on med low and add Worcestershire sauce along with spices, 1/2 t pepper, 1 t garlic.

3. Cook stirring occasionally until onions are translucent and mushrooms are browned but not burnt.

4. Remove from heat and serve with the protein of your choice.

Ready to serve! 

Note: This recipe is very adaptable, you can use any type of mushrooms you want-these were portobellos which have a hearty taste to them, but any would work. Also, the finished product is very flavorful so you might not need salt. If you finish cooking and find you are missing that taste you could always add some then. 

*for Worchestershire sauce I always buy Lea and Perrins because the taste for me is great and it is gluten free. 

Baked or Steamed Cod

Baked or Steamed Cod

-thawed if steaming, frozen if baking

Dill, garlic, pepper, salt

1 T EVOO (if baking)

Ingredients. 

1. Preheat oven to 425 or set up steamer

2. Season fish with sprinkle of all spices.

Season fish with spices

3. If baking, rub fish with EVOO

4. Place fish in steamer or in oven on broiling pan or 8x8 dish

5. Steam for 8 minutes or until fish flakes, or bake from frozen state for 18 min or 10 min for thawed.

6. Remove from steamer or oven and serve with desired vegetables.

Note-the cook time listed produces a flaky fish that is slightly browned on top.

Finished Product, Enjoy!!

Roasted Vegetables

1 lb sweet potato-cut into 1 inch cubes

1 lb broccoli florets 

1 bag Brussel sprouts (24 oz.)-halved

2 yellow onions-chopped

Garlic (2t crushed, 6 cloves, or 4t granulated)

Butter, ghee, avocado, or coconut oil 2 T

Salt, pepper or other desired herbs

1. Preheat oven to 400*

2. Chop all vegetables and place in broiling pan mixed.

3. Add garlic, salt, pepper, and other herbs to veggies. With salt and pepper use your own judgment, depending on your tastes. If you are concerned with adding too much you can always wait and add a little salt or pepper after they are done to taste.

4. Melt fat if butter or coconut oil and pour over veggies, mix thoroughly making sure that fat and spices are evenly distributed.

5. Cover with aluminum foil.

6.  Cook at 400 for 30 minutes, stirring every 15 to make sure veggies do not burn.

6. When veggies are able to be cut with fork remove from oven and serve and place in containers for the week!

EAT2WIN Challenge

It is with great excitement that we announce our fall Nutrition Challenge!

EAT2WIN Transformation Challenge 2015
WHAT: 6 week nutrition & workout challenge
WHEN: Tuesday, September 8th through Tuesday October, 20th
WHY: To dedicate time towards personal nutrition/health goals… and win prizes!
COST: $85 ($25 a T-Shirt available for purchase)
OPTIONAL ADDITIONAL COSTS: $100 pantry clean sweep and grocery shopping session. $78 and up+ for comprehensive blood panel review - details below. 
HOW: Establish baseline data. Follow strict dietary parameters with accountability from your coach and teammates. Workout at OV CrossFit. Evaluate the impact of the challenge by reassessing data.

Learn to eat, not diet.
Eat in a way that promotes health and not disease. Gain better recovery, healthier sleep, and a profoundly stronger immune system which fuels our ability to become the person we desire to be. Cultivate a lifestyle of eating flavorful and nutrient dense food that promotes the best version of you. Work with your coach(es) to determine the best plan of action for your goals. Primarily, we will ask you to adhere to either the Paleo Diet, the Zone Diet, or some blend of the two. Diet comes from the Greek language and means “way of life”. A diet is a lifestyle–not a set of rules that you blindly follow. The Zone Diet controls gene expression and hormonal balance. Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more. The Paleo Diet is composed of everyday, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors. Following the fundamental characteristics of hunter-gatherer diets will help to optimize your health, minimize your risk of chronic disease, and lose weight.

Four winners will be assessed and awarded based on the following criteria:
QuickFit Grand Prize Winner
PRIZE: $250 CASH and 3 month membership to QuickFit
Criteria for winning:
Body composition changes - Changes in body fat percentage, measurements, muscle gain, and visual changes in photos.
Food Log - Compliance to nutrition goals as set by you and your coach, shared weekly (and on time) with coaches.
Attendance & “Share Your Workout” points - Attend as many QuickFit classes as possible during the 6 weeks. You will receive 1 point for every class attended, up to 45 points. You will be award an additional point with each new friend you recruit to bring to QuickFit. New friends may take advantage of 3 Free QuickFit classes, or the free Intro To CrossFit session. If you decide to start CrossFit within the 6 weeks, any Basic Training and WOD classes attended will be added to your tally. New friends may take advantage of 3 Free QuickFit classes, or the free Intro To CrossFit session.

CrossFit Grand Prize Winner
PRIZE: $250 CASH plus 1 month of CrossFit
Criteria for winning:
Body composition changes - Changes in body fat percentage, measurements, muscle gain, and visual changes in photos.
Food Log - Compliance to nutrition goals as set by you and your coach, shared weekly (and on time) with coaches.
Attendance & “Share Your Workout” points - Attend as many CrossFit classes as possible during the 6 weeks. CrossFit includes WOD, Basic Training (if not yet complete), Yoga, and Open Box. If you are also a QuickFit member, QuickFit classes will count towards your class tally. You will receive 1 point for every class attended, up to 45 points. You will be award an additional point with each NEW friend you recruit to bring to OVC. New friends may take advantage of 3 Free QuickFit classes, or the free Intro To CrossFit session.

Overall Runner Up (Either CrossFit or QuickFit member) 
$100 Gift Certificate to OV CrossFit
Criteria for winning:
Body composition changes - Changes in body fat percentage, measurements, muscle gain, and visual changes in photos.
Food Log - Compliance to nutrition goals as set by you and your coach, shared weekly (and on time) with coaches.
Attendance & “Share Your Workout” points - Attend as many classes as possible during the 6 weeks. You will receive 1 point for every class attended, up to 45 points. You will be award an additional point with each NEW friend you recruit to bring to OVC. New friends may take advantage of 3 Free QuickFit classes, or the free Intro To CrossFit session.

“A for Effort” Winner
$100 Gift Certificate to OV CrossFit
Criteria for winning: Overall best attendance and food log compliance as outlined above. Winner of this award will have put forth valiant effort but may not have had the body composition outcomes as outlined by our parameters.

NEXT STEPS:
Purchase your version of the challenge using the link below. Cost is $85, $110 with a shirt. A $39 QuickFit membership is also available to purchase with the packages.

Visit our Events and Seminars Page to purchase and join!