Recent Recipes

Slow Cooker Cilantro Lime Chicken

Monday, May 6th, 2013

Such a simple and delicious recipe!  I really enjoyed pairing the chicken with avocado and mango. 
  • 8 boneless skinless chicken thighs009
  • 1 tablespoon ground coriander
  • Salt and white pepper
  • 2 cups cilantro leaves
  • 1/2 cup mint leaves
  • 1 small onion, quartered
  • 3 cloves garlic
  • 2 poblano pepper, stemmed and seeded
  • 1 jalapeno pepper, stemmed and seeded
  • 1/2 cup plain yogurt or canned full fat coconut milk
  • Juice of two limes
  • Garnish options: sliced pickled jalapeno, cilantro, red onion, mango, avocado, and lime wedges

Rub chicken pieces all over with coriander, salt and white pepper. Add to slow cooker.  In food processor, add cilantro, mint, onion, garlic, poblano peppers, and jalapeno pepper and blend well. Add lime juice and yogurt/coconut milk.  Puree.

Pour green sauce over chicken and cook 6-8 hours on low or 3-4 hours on high. Serve with mashed sweet potatoes and your favorite garnish(es).  Don’t underestimate the pickled jalapenos. They are wonderful! I couldn’t get enough on my plate!

You could also cube up the mango and avocado and toss with lime juice and finely diced red onion and cilantro for a spunky side salad.


Recipe by Emily Whitish at


Pan Roasted Curried Chicken, Sweet Potatoes, and Brussels Sprouts

Tuesday, February 26th, 2013

chxThis is another recipe created by my friend and fellow CrossFitter, Emily.  There are multiple reasons why I love this recipe so much.  First off, it is a complete, balanced meal all-in-one.  Secondly, it is a simple and easy-to-follow recipe.  Lastly, it is quite tasty! 

  • 2 sweet potatoes
  • 2 cups Brussels sprouts
  • 1 large shallot
  • 1 cup of your favorite yogurt (I used my homemade plain coconut milk yogurt)
  • 1 tablespoon ground ginger
  • 3 large garlic cloves, minced
  • 2 tablespoons hot Madras curry powder
  • Salt and Pepper
  • 4 boneless skinless chicken breasts

Preheat oven to 425 degrees Fahrenheit. Move an oven rack to the upper third section of the oven.

Peel and cut sweet potatoes into bite size pieces and throw on to a sheet pan. Remove ends of Brussels sprouts and throw away the weird outer leaves that are wrinkly. Cut each Brussels sprout in half through the core, and add to the sheet pan with your sweet potatoes. Cut the shallot into thin rings, separate with your fingers, and toss on to the same sheet pan.

Drizzle all the vegetables with extra virgin olive oil, season with salt and pepper, and toss. Move veggies around so they form a single layer on the sheet pan and the Brussels sprouts are cut-side down.

Combine the yogurt, ginger, garlic, curry powder, salt and pepper in a bowl. Pour a 1/2 cup of the yogurt mixture into a small dish and save for later.

Dredge each piece of chicken in the yogurt mixture and toss thoroughly until coated.  Arrange the chicken on top of the vegetables.

Roast for 20 minutes, rotating the pan halfway through.  Then flip chicken over and roast for another 20 minutes.

The chicken should be 160-170 degrees Fahrenheit when done. The chicken and vegetables should cook in the same amount of time. Allow the chicken to rest about 5 minutes so all the juices can make their way through the meat.

Add a few tablespoons of plain yogurt to the dish of save-for-later curried yogurt.  Taste it – and adjust seasonings to your liking.  You might prefer a bit more salt, or a squeeze of lemon juice, or more yogurt.  You decide.

Spoon (or in my case with thin homemade yogurt – drizzle) the reserved yogurt over your chicken and vegetables and serve.


Recipe by Emily Whitish at

Lamb Burgers with Red Onion Relish, Herb Aioli, and Roasted Beets

Thursday, January 24th, 2013

Lamb burgers are one of my favorite foods.  Emily, a friend and avid CrossFitter at our gym, has a blog of tasty recipes and when I saw this one, I knew I needed to share it here.  Enjoy!  And then go check out her blog at

Red Onion Relish

  • 2 red onions, thinly sliced
  • 3 tablespoons red wine vinegar
  • 1/3 cup coconut sugar
  • 1/2 cup red wine
  • 2 tablespoons real maple syrup
  • 2 tablespoons water
  • 1/4 cup pomegranate seeds

Lamb Burger

  • 1 teaspoon ground cinnamon
  • 1 shallot, finely chopped (about 2 tablespoons)
  • 2 cloves of garlic, minced
  • ~12 fresh mint leaves, finely chopped
  • 1 teaspoon ground smoked paprika
  • 1/2 teaspoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 pounds ground lamb

Herb “Aioli”

  • 4 ounces yogurt (greek yogurt or your favorite dairy free kind)
  • 1/2 cucumber, peeled and cut into 1 inch shavings with vegetable shaver
  • 1 clove garlic, minced
  • 1 tablespoon fresh dill, chopped
  • 2 tablespoons fresh parsley, chopped
  • Squeeze of 1/2 lemon
  • Salt and pepper to taste


  • 4 cups fresh spinach leaves
  • 4 beets
  • 4 ounces fresh chevre goat cheese (optional)

Preheat oven to 425 degrees Fahrenheit.

Start by getting the beets in the oven: If your beets have stems, leave about 1 inch of the stem, but the cut rest of the greens off. Wrap each beet in aluminum foil and bake for 25 minutes. You might need to roast them longer if they are big. When they are done, open up each foil packet and let cool.

Next, start the onion relish: In a saucepan on medium heat, add the onions, red wine vinegar, and coconut sugar. Cover and simmer for 15 minutes. Stir occasionally.

Meanwhile, prepare the lamb burger meat: Place all the ingredients in a bowl with the lamb and, using your fingers, combine. Don’t overwork the meat. Form four generous-sized patties. Preheat a large cast iron skillet.

Go back to the onions: After the red onions have cooked for 15 minutes, add the wine, maple syrup, and water to the saucepan. Replace the lid and simmer for another 30 minutes. Stir occasionally. If at any time the onions begin to stick to the bottom of the pan, try lowering the heat or add a bit of water. When done, shut off the heat and keep covered while you finish up the rest of the meal.

Now back to the lamb burgers: Once your cast iron skillet is hot, cook the lamb patties, flipping once, until desired done-ness. 145 degrees Fahrenheit is medium-rare. Remove from heat and allow to rest.

While patties are cooking/resting prepare your “aioli.” Combine all the ingredients in a bowl. That’s it.

Remove the skins from your beets (they should slip right off with your fingers). Cut off the stems and slice 1/8″ thick.

Add the pomegranate seeds to your red onion relish.

To serve, place a bed of spinach on a plate. Fan the beets over the spinach. Place your lamb burger patty on the beets. Top with a scoop of aioli and a generous scoop of red onion relish. Sprinkle with goat cheese. To get fancy, garnish with fresh mint leaves.

Serves 4

Recipe by Emily Whitish at

Perfect Pumpkin Muffins

Monday, September 12th, 2011

These are a tasty pre- or post- workout snack.  I used canned pumpkin, but feel free to substitute with any winter squash.  Make sure to read the label, pumpkin should be the only ingredient.

  • 1 ½ cups canned pumpkin
  • 3 large eggs
  • 2 tablespoons (heated) coconut oil
  • ½ cup honey
  • 2 ¼ cups almond flour
  • ¾ teaspoon baking soda
  • ½ teaspoon salt
  • 1 ½ teaspoons cinnamon
  • ¾ teaspoon nutmeg

Preheat oven to 350 degrees.  Mix pumpkin, eggs, coconut oil and honey in large mixing bowl until smooth.  Slowly stir in dry ingredients.  Place paper liners in muffin tray.  Using large spoon, scoop batter into paper liners.  Bake for about 20-25 minutes.  Let cool at least 2 hours.

Makes about 12 muffins.

Paleo Pulled Pork

Wednesday, March 30th, 2011

I think pulled pork is good year-round!  I like to re-heat/fry the pork in a saucepan with a little lime juice and cook various vegetables in the fat juice.

Pork shoulder, 2-3 pounds

For the spice rub (from Cook’s Illustrated):
1 tablespoon ground black pepper
1 tablespoon ground white pepper
1 1/2 teaspoons cayenne pepper (or up to 2 tsp if you like it spicy)
2 tablespoons ground cumin
4 tablespoons paprika
1 tablespoon dried oregano
1 tablespoons dark brown sugar (optional)
2 tablespoons salt

Mix together spice rub – there will be more than you need (bonus for the next few batches!).  Spoon some of dry rub into bowl.   Place pork into bowl and press/pat with dry rub, covering completely.  Wrap pork in saran wrap tightly and refrigerate for at least an hour before cooking.

Place pork in slow cooker and cook on low for 8-9 hours – you’ll know it’s done when it easily pulls apart with forks.

Spiced Nuts

Wednesday, December 29th, 2010

This recipe is pretty mild as written.  If you like some serious kick to your spiced nuts, increase the amount of cayenne.  The coconut oil makes these unbelievably good! 

  • 2-3 tablespoons coconut oil
  • 2 teaspoons ground cumin
  • 1/2 teaspoon ground cayenne
  • 3 cups raw nuts (I like to combine almonds, pecans, and macadamia nuts)
  • 1 tablespoon sugar (optional)
  • 2 teaspoons salt

Preheat oven to 300 degrees.  Heat oil over medium neat and add cumin and cayenne.  Cook until aromatic, about 15 seconds.  Put nuts in a medium-sized bowl and pour oil over them.  Toss well.  Add sugar and salt.  Toss until coated.  Spread nuts on a baking sheet in a single layer.  Bake for about 20 minutes.  Check the nuts after 10 minutes – toss nuts and rotate pan.  Nuts are done when lightly browned.  Cool before serving.

Total time: 25 minutes

Lemon Coconut Bars

Monday, September 6th, 2010

The tartness of the lemon zest and the nuttiness of the walnuts and sesame seeds cut the sweetness of dates in this light, refreshing bar.

1 cup chopped, pitted medjool dates (about 12)
1 cup raw walnuts
½ cup sesame seeds
1-2 teaspoons freshly grated lemon zest
1/2 cup unsweetened dried coconut flakes

Place all ingredients in a food processor. Pulse and blend until thoroughly mixed. The mixture should have minimal stickiness. Place mixture on cutting board and fold repeatedly, adding more coconut or chopped walnuts if too sticky.  Form tight square or rectangle of desired size and cut into individual pieces.

Single servings: ~12

Prep time: ~10 minutes

Beef and Kale Scramble

Monday, July 26th, 2010

This is my new favorite breakfast.  I strongly recommend using grass-fed beef if available and the leanest ground beef you can find (I use 9% fat).  Do not feel limited by the vegetables listed below –  you can also use peppers, spinach, tomatoes, etc.  I like to use dark leafy greens in most every dish I make – they are nutrient powerhouses.  The seasoning mix I use comes from our Local Farmer’s Market.  You can find taco-type seasonings at any local grocer (make sure and check the amount of sodium, some can be very high).

  • 1 pound ground beef
  • 1 cup chopped onion
  • 1 cup sliced crimini mushrooms
  • Taco seasoning
  • 1-2 teaspoons extra virgin olive oil
  • 3 eggs
  • 5-7 large leaves of kale (rinsed, de-stemmed and coarsely chopped)
  • Hot sauce

Cook ground beef in large sauté pan over medium heat, stirring frequently.  After about 3 minutes, add onion.  Continue to stir as cooking.  After 3 more minutes add mushrooms and sprinkle with seasoning.  Heat olive oil in separate skillet on medium heat.  Once warm, crack eggs into skillet. 

By now the beef and vegetable skillet should be about done.  Add kale and stir frequently.  Check eggs; I like to flip mine for a minute before serving, but cook to desired firmness (over-easy, over-medium, etc).  Skillet is ready when kale turns bright green.  Remove from skillet onto plates (3 servings) and top with egg and hot sauce.

Servings: 3 

Time: 15 minutes

Coconut Sweet Potato Mash

Wednesday, July 7th, 2010

This is a great post-workout snack to replenish carbohydrates.  Sweet potatoes are a great source of vitamin A and potassium.  They also contain fiber, vitamin C, vitamin B6, riboflavin, copper, panthothenic acid and folic acid.  The deeper the color, the higher the nutrient content.  Sweet potatoes can be flavored numerous ways so don’t hesitate to add more ingredients, substitute or have them plain (they are rich in flavor all on their own).

  • 2 medium-sized sweet potatoes
  • 2 tablespoons coconut butter
  • Cinnamon
  • Sea salt

Wash potatoes and cut into pieces.  Boil for 12-15 minutes, until soft (when you can easily stab a fork through the entire piece of potato).  Remove liquid and mash/stir with a large fork.  Stir in coconut.  Add cinnamon and salt as desired.

Servings: ~4

Time: 15-20 minutes

Jess’s Chocolate Coconut Energy Bars

Wednesday, June 2nd, 2010

Yes, you can make your own bars to fuel yourself during an endurance event! The recipe below is my current favorite.  I use salted almonds because I am always looking for ways to incorporate more salt into the foods I eat during a long run.

  • ~12 Medjool dates, seeded and chopped (makes about 1 cup)
  • 3 tablespoons cacao powder (or unsweetened cocoa powder)
  • ½ cup dry roasted, salted almonds
  • ¾ cup shredded coconut

Place all ingredients into a food processor and pulse until thoroughly mixed. Contents will appear loose (like they won’t stay together) but don’t worry!  Place mixture onto cutting board and press together, removing as much air as possible.  Form a tight square/rectangle of whatever desired shape (I like mine to be about ½ inch tall and square).  Cut into individual pieces. 

Single Servings: 12

Prep Time: ~10 minutes