6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Blogs

Angie’s Recipe of the day: Cantaloupe and Avocado Salad w/ Honey Lime Dressing

Angie’s Recipe of the day: Cantaloupe and Avocado Salad w/ Honey Lime Dressing

Ingredients
3 Tbs fresh lime juice
4 tsp raw honey
2 Tbs olive oil
1/2 tsp coarse sea salt
1 cantaloupe (3 lbs), quartered and seeded
1 avocado
1 cup cherry or grape tomatoes, halved

Instructions
1. In a large bowl, whisk together lime juice, honey, oil and sea salt; set aside.
2. Cut each cantaloupe quarter in half lengthwise. Run a knife between the flesh and the skin of the melon, discard skin. Slice each wedge lengthwise into 1/2″ pieces.
3. Cut each avocado in quarters length-wise and then into 1/2″ thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.

Photo: Angie's Recipe of the day:  Cantaloupe and Avocado Salad w/ Honey Lime Dressing

Ingredients
3 Tbs fresh lime juice
4 tsp raw honey
2 Tbs olive oil
1/2 tsp coarse sea salt
1 cantaloupe (3 lbs), quartered and seeded
1 avocado
1 cup cherry or grape tomatoes, halved

Instructions
1.   In a large bowl, whisk together lime juice, honey, oil and sea salt; set aside.
2.   Cut each cantaloupe quarter in half lengthwise.  Run a knife between the flesh and the skin of the melon, discard skin.  Slice each wedge lengthwise into 1/2" pieces.
3.  Cut each avocado in quarters length-wise and then into 1/2" thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.

Daily Challenge:

Daily Challenge:
1 minute High knees (running in Place)
1 Minute Butt Kickers (kicking the heels towards the butt)
20 Dive Bomber Push ups
25 Jump Squats
30 Sprinter Sit ups

4 Rounds for Time!

Ready, Set………3,2,1…………GO!!

Photo: Daily Challenge: 1 minute High knees (running in Place)
 1 Minute Butt Kickers (kicking the heels towards the butt)
 20 Dive Bomber Push ups
 25 Jump Squats
 30 Sprinter Sit ups

3 Rounds for Time!

Ready, Set.........3,2,1............GO!!

Angie’s Recipe of the Day: Chicken and Mashed Potatoes (Paleo Style:-)

Angie’s Recipe of the Day: Chicken and Mashed Potatoes (Paleo Style:-)

 Ingredients

3 medium (5″-6″) sweet potatoes, peeled and cut in 2″ pieces

sea salt and freshly ground black pepper, to taste

4 Tbs coconut oil

4 (4-6 oz each) boneless, skinless chicken breasts

4 shallots, sliced into thick rings

2 Tbs fresh rosemary, chopped

 Instructions

Wash and chop sweet potatoes. Place in a large pot and cover with cold water.Bring pot to a boil. Once boiling, add 1 tsp sea salt and reduce heat to medium-low. Simmer until tender (about 14-16 minutes).Reserve 1/4 cup of cooking water. Drain remaining liquid and return sweet potatoes to pot. Mash with reserved cooking water.Meanwhile, season chicken with 1/2 tsp salt and 1/4 tsp freshly ground black pepper.Heat 4 Tbs coconut oil in large skillet over medium-high heat.When pan is hot, add sliced shallots and rosemary and cook for a minute.Add chicken breasts to pan and pan-fry until golden brown and fully cooked (7-8 min per side).Serve with mashed sweet potatoes on the side.

 

Calories 460

Sodium 0 mg

Total Fat 9 g

Potassium 0 mg

Saturated 2 g

Total Carbs 59 g

Polyunsaturated 0 g

Dietary Fiber 7 g

Monounsaturated 7 g

Sugars 18 g

Trans 0 g

Protein 39 g

Cholesterol 0 mg

Vitamin A 0%

Calcium 0%

Vitamin C 0%

Iron 0%”

 

Daily Challenge

Daily Challenge:

1 Minute Mountain Climbers
20 Front Push Kicks (10 each leg)
20 Back Kicks (10 Each Leg)
20 Ab Bridge Kicks (10 Each Leg)
1 minute Plank

5 Rounds!

***When doing kicks keep the hands up by the face and elbows close together in Guard stance protecting the face***

Angie’s Recipe of the Day: Honey Chipotle Roasted Parsnips, Turnips and Rutabagas

Angie’s Recipe of the Day:  Honey Chipotle Roasted Parsnips, Turnips and Rutabagas

Ingredients
  • 2 tablespoons Coconut oil, melted, divided
  • 2 tablespoons honey
  • 1 1/2 tablespoons fresh lime juice
  • 1 garlic clove, minced
  • 1/2 teaspoon ground ancho chiles
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1/2 tsp Tony Chachere’s
  • 12 ounces parsnips, peeled, thin ends halved lengthwise, thick ends quartered lengthwise, cut crosswise into 2-inch pieces
  • 12 ounces turnips, peeled, cut into 1-inch wedges
  • 12 ounces rutabaga, trimmed, peeled, cut into 3/4-to 1-inch wedges
  • Coarse kosher salt
  • Ingredient info: Look for ground ancho chiles in the spice section of many supermarkets and at Latin markets.

Directions: 

Stir 1 1/2 tbsp coconut oil, honey, lemon juice, garlic,  ground chiles, cumin, cinnamon, and Tony Chachere’s in small bowl to blend. Season to taste with salt. Let glaze stand at least 45 minutes to allow flavors to blend. Do AHEAD: Can be made 2 hours ahead. Let stand at room temperature.

Preheat oven to 400°F. Line large rimmed baking sheet with parchment paper. Spread parsnips, turnips, and rutabagas evenly on prepared baking sheet. Melt 1/2 tbsp coconut oil and coat veggies, sprinkle with salt and pepper and toss to coat well. Roast until vegetables are soft and browned in spots, tossing occasionally, about 50 minutes. (If you need to cook them faster you can cook them in water-use just enough to cover veggies and add salt and pepper, cook for about 15 minutes- drain)

Pour glaze over vegetables; toss to coat evenly. Roast until glaze is absorbed and vegetables are browned, tossing occasionally, about 15 minutes longer. Serve warm.

 

 

Calories (kcal) 107.7%

Calories from Fat 23.5

Fat (g)4.6

Saturated Fat (g) 0.9

Cholesterol (mg)3.0

Carbohydrates (g) 12.3

Dietary Fiber (g) 5.1

Total Sugars (g) 5.2

Net Carbs (g) 7.3

Protein (g) 2.0

Sodium (mg) 30.8

 

Daily Challenge

Daily challenge:
30 Walking Lunges
20 Pull-Ups
400 M Run (or run in place for 2 minutes)
30 Jump Squats
20 Dips
400 M Run (or run in place for 2 minutes)

2 rounds

Ready, Set………3,2,1…..GO!

Angie’s Recipe of the Day: Condiment Corner- Paleo Style

Angie’s Recipe of the Day: Condiment Corner- Paleo Style

Paleo Mayo

 Ingredients

1 organic, pastured egg

1/2 tsp lemon juice

¼ tsp dry mustard (optional)

1 clove garlic (optional, for alioli)

½ cup extra virgin olive oil

½ cup flaxseed oil (or substitute with additional olive oil)

 

Instructions

Combine raw egg and lemon juice in blender.Add 1 drop olive oil and continue to blend on high for 30 seconds.Add 2 more drops olive oil and blend for 30 seconds.Add 5 more drops olive oil and blend for 30 seconds.Continue to slowly incorporate olive oil in small portions (about 1 Tbs at a time). The consistency of mayonnaise should begin to develop.When olive oil is completely incorporated, slowly drizzle flaxseed oil into the blender and continue to blend.

**For a quick alternative, incorporate 1 clove garlic into step 1, and increase lemon juice to 1 Tbsp to make Aioli.

 

Paleo Ketchup

Ingredients

1 pound fresh plum tomatoes + 1 pound canned plum tomatoes or 2 pounds fresh plum tomatoes, chopped;

1 large onion, chopped;

1/2 fennel bulb, chopped;

1 celery stick, cut in cubes;

Chopped fresh piece of ginger, about the size of a thumb;

2 cloves garlic, roughly chopped;

1/2 red chili, seeded and chopped finely;

Large bunch of fresh basil, picked leaves and chopped stalks;

1 tbsp coriander seeds;

2 cloves garlic;

1 tsp freshly ground black pepper;

Extra virgin olive oil;

3/4 cup + 2 tbsp red wine, balsamic or apple cider vinegar;

Sea salt to taste;

Preparation

Place the onion, fennel and celery in a large saucepan with some olive oil, the ginger, garlic, chopped chili, basil stalks, coriander seeds and garlic cloves and season with salt and the 1 tsp black pepper.Over a low heat, cook for about 12 minutes, until the vegetables have softened, stir occasionally.Add 1 1/2 cups water and the tomatoes. Let simmer gently until the liquid is reduced by half.Add the basil leaves, pour the sauce in a blender or food processor and process until very smooth.Strain the sauce through a sieve into a new or cleaned saucepan and add the vinegar.Simmer again until it reaches the desired ketchup consistency. Adjust the seasoning to taste.Cool in the refrigerator and enjoy. This ketchup recipe can be bottled in sterilized jars and kept for up to 6 months in a cool dark place.

 

Paleo Mustard

 Ingredients

1/2 cup mustard powder;

1/2 cup water

;Sea salt to taste;

Preparation

 

Combine the mustard powder and water in a bowl and mix well.Optionally, add a bit of chopped fresh parsley or basil, lemon or lime zest and a tablespoon or two of your favorite vinegar.Let the mustard stand for about 15 minutes before enjoying.”

 

Daily Challenge

1 Minute Butt Kickers

15 pull ups

1 minute High knees

20 Push ups

1 Minute Mountain Climbers

25 Squats

1 minute Crunches

4 Rounds for Time!

 

Ready, Set………..3, 2,1……GO!

Butt Kickers-run in place kicking heels to butt 

Mountain Climbers-hands under shoulders, toes on floor quickly bring knee forward to chest tapping the toe on the floor and switch sides

 

Angie’s Recipe of the day: Almond Banana Pancakes

Angie’s Recipe of the day: Almond Banana Pancakes

 Ingredients:

2 bananas

2 egg

1 Tbs coconut flour(or Almond)

1-2 Tbs almond butter

fresh or frozen blueberries

1/4 cup nuts of choice (walnuts, macadamia, almonds are good),chopped

1 tsp. coconut oil

Dash of sea salt (optional)

 

Instructions

Mash bananas in a bowl.Add the eggs, coconut (almond)flour, almond butter, blueberries, and nuts and salt, and whisk until well blended.Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan.Flip when batter loses its “tackiness” around the edges.Cook other side slowly over medium heat until fully cooked.Reapply oil to the pan after each round of pancakes.

 

Add some bacon or sausage and some eggs to your breakfast to get more protein 🙂