Breakfast Burrito

This is a fast breakfast that you can make on the weekend then have the leftovers during the week. It's low carb, full of protein and of course delicious. At first I thought it would be strange to mix a bratwurst with Mexican flavours like cilantro and tomato in a tortilla, but the bratwurst really just tastes like breakfast sausages in this meal. You can substitute an equal amount of breakfast sausage instead of the wurst in this meal.

Ingredients

Yields 4 servings

3 bratwurst sausages, casings removed
1 tbsp red onion, diced
1/2 cup mozzarella, grated
3-4 ancient grain tortillas
8 eggs
2 tbsp milk
2 tbsp chopped tomatoes
small bunch of cilantro, torn
lime slices
1 tsp olive oil

Instructions

1. Put some olive oil in a frying pan on medium heat. Fry the onion for a minute or so.
2. Remove the sausage from the casings, break up and fry with the onion.
3. As the sausage cooks, keep breaking it up until it is fully browned.
4. Whisk eggs and milk together.
5. Add the eggs to the pan and move around every couple of minutes in order to make a sausage scramble.
6. When the eggs are no longer runny, serve the sausage scramble in the tortillas, topped with the cheese, tomatoes, a bit of lime juice and cilantro.

Chicken Parmesan Pizza

For this recipe, actually use marinara sauce instead of pizza sauce - it really makes it taste like chicken Parmesan in pizza form! I made the dough more delicious by adding garlic and oregano to it. Enjoy this with a tossed green salad.

Ingredients

Yields 2 servings

1 batch pizza dough (I used the recipe on the back of the Fleischmanns Pizza Crust yeast bottle)
3 cloves garlic, crushed
1 tbsp Italian seasoning
1 tbsp dried oregano
Salt and pepper to taste
3/4 cup marinara sauce
2 chicken breasts, diced
handful of grape tomatoes, sliced
1 cup mozzarella, shredded
1/2 cup Parmesan, shredded
small bunch fresh basil leaves, chiffonade

Instructions

1. Preheat oven to 400 F.
2. Make your pizza dough. Add to the dough 2 crushed garlic cloves and oregano while you are kneading it.
3. Dice chicken breasts. Heat up a medium sized frying pan on medium heat, drizzle with olive oil. Add chicken and 1 crushed garlic clove to the pan.
4. Season chicken with Italian seasoning, salt and pepper, and saute until cooked through and golden brown.
5. Set chicken aside while you prep your pizza toppings like sliced the tomatoes, chiffonade the basil, grate your cheese.
6. Roll out pizza dough and place it preferably on a pizza stone, or on a cookie sheet. Top with marinara sauce, chicken, both cheeses, and tomatoes.
7. Bake pizza for about 20 minutes, until the crust is golden and the cheese bubbly. Once you take the pizza out of the oven, top with basil. Wait about 3-5 minutes for the cheese to set before slicing. If you slice the pizza when the cheese is too hot, it will just slide off the pizza and make you sad.
8. Serve with beer - Moretti is a nice compliment!

Note - I have made the Fleishmanns Pizza Crust recipe with whole wheat flour before and it tasted good but did not rise very well. For this recipe I used white flour and it was perfect pizza crust.

12/20/2012 Training

Thursday - Snatch intense + Clean Battery + Back Squat moderate + Core

A. Power Snatch Cluster, 1.1 x 5 sets, 2 min - start @ 60lb

60/65/70/75/75# - last 75# rep uuuggglllyy

B. Power Clean, AMRAP @ 85lbs in 1 minute x 5 sets, 1 min rest

8/7/7/7/7 reps/min

C. Back Squat @ 20X1, 5 reps @ 120lbs x 5 sets, 2 min

complete

D. Weighted Side Bridges, 20 sec heavy x 5 sets per side, 20 sec b/t sides

10/15/20/25/30#

Christmas Baking!

We made the Bucholtz's Prize Winning Shortbread with icing and Butter Almond Squares whilst listening to Christmas classics music. Fun times!

Matt frosted the cookies as I'm sure you can guess by the amputees...

Butter Pecan Brussle Sprouts

 

I know brussle sprouts are one of those things that people either hate or love, and I happen to be in the big time love camp - especially when they are smothered with butter and pecans!

 

 

Ingredients

yields one hearty serving

 

2 big handfulls of brussle sprouts, trimmed

1/2 cup pecans, rough chopped

1 tbsp olive oil

2 tbsp of butter

salt and pepper to taste

 

Instructions

1. I'm sorry I have no idea how to quantify how many sprouts I used. 2 hearty handfulls sounds about right. Anyway. Just trim the knobby ends off the sprouts and discard any wilty leaves on the outside. Slice in half.

2. Steam the sprouts for 5 minutes.

3. Add olive oil to a medium sized frying pan on medium heat.

4. Add brussle sprouts, half the butter, the pecans, salt and pepper to pan. Cover and cook for about 10 minutes, stirring occasionally.

5. Once the sprouts appear to be cooked through, and have a slightly caramel outside, they are done. Add the remaining butter and toss around in pan.

3. In

12/18/2012 Tranining

Tuesday - Horizontal Push/Pull + Row Sprints

A1. Heavy One Arm DB Rows @ 20X0, 6/arm x 5 sets, 1:30 min (0 rest b/t arms)

20/25/27.5/30/35

A2. CGBP @ 20X0, 3-5 reps x 5 sets, 1:30 min

5 reps 70#/5@75/4@80/4@80/4@80

B1. Ring Rows @ 20X0, 8-10 tough reps x 5 sets, 1:30 min

8/10/10/10/10

B2. Flat Bench DB Press @ 20X0, 6-9 reps x 5 sets, 1:30 min

9 reps 22.5#/9@25/9@27.5/7@30/7@30

C. Row Sprint 45 ALL OUT x 3 sets, 1:30 min b/t sets

182m/182/183

Zoodles & and Smoked Salmon

 

This recipe was a leftover recipe. The night before I marinated the salmon and Matt grilled it for me then the next day I made the “zoodles”. Zucchini noodles have many other names from the paleo community, along with many other methods for making this delightful substitute for noodles. Some methods include using a julienne peeler, or a mandolin, but I went the old school way and tried to slice them into noodles with a chefs knife.

 

To make this strict paleo, substitute the brown sugar in the marinate for maple syrup. I totally wish I did that, maple syrup on salmon as da bomb.

 

Ingredients

Yields 1 serving

 

1 salmon fillet (~150-200g)

2 tbsp extra virgin olive oil

1 tbsp low sodium soy sauce

1 tsp red chili flakes

1 tsp brown sugar

1 tsp fresh cracked pepper

1 tsp sesame oil

1 big zucchini or 2 small

4 tbsp diced red onion

1 handful of grape tomatoes, sliced in half

3 garlic cloves, crushed

1 tbsp Italian seasoning

1 tbsp olive oil

3 or 4 leaves of fresh basil, ripped

Salt and pepper to taste

 

Instructions

 

1. Mix together the extra virgin olive oil, soy sauce, chili flakes, brown sugar, cracked pepper, sesame oil, 1 glove crushed garlic and 2 tbsp of red onion. Place mixture over salmon and marinate for about 2 hours or however long you have.

2. Preheat your BBQ on medium with mesquite wood chips inside.

3. Turn BBQ heat down to low. Grill the salmon for 5 minutes on one side and 3 minutes on the other.

4. Zoodle time! Slice the zucchini to resemble noodles.

5. Heat a medium sized frying pan on medium heat. Add olive oil to pan. Fry the remaining onion (2 tbsp) until soft.

6. Add the remaining garlic (2 cloves), sliced zucchini, tomatoes, Italian seasoning, salt and pepper to the pan and combine.

7. Put a lid on the pan and cook, stirring intermittently, until the zucchini is soft yet firm. You want it to have a bit of crunch.

8. Remove the zoodles from the pan and place into a serving bowl then top with fresh basil and smoked salmon. Enjoy!