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Macro Monday – Red Lentil Pasta with Coconut Curry – IIFYM

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Get those Macros right with this IIFYM great post workout meal. High carb, high protein and lower fat.

This IIFYM Macro Monday is a great post-WOD meal

IFYM, Macro Monday, 9/11/17, Red Lentil Pasta with Coconut Curry
 
Nutritional Facts:
 
Yields: 4 servings
Serving Size: about 1 cup
Calories: 487
Carbohydrates: 74g
Protein: 25g
Fat: 12g
 
Ingredients:
 
• 1 box red lentil penne
• 1 brown or yellow onion, sliced
• 2 Tbsp. olive oil
• 1-1/2 Tbsp. minced garlic
• 1 inch ginger knob, minced or grated
• 1/2 tsp. chili powder
• 1 yellow pepper, sliced
• 1-1/2 Tbsp. red curry paste
• 1 medium zucchini, sliced
• 1 So Delicious Organic Culinary Coconut Milk
• 1 tsp. turmeric
• 1/4 tsp. black pepper
• 2 Tbsp. coconut sugar
• 1/4 tsp. real salt
• Garnish: fresh cilantro, basil and diced shallots.
 
Instructions:
 
1. Cook lentil penne according to package directions.
2. In a wok over medium heat, cook onion until soft. Add garlic, ginger, chili powder, red curry paste and yellow pepper and stir. Cook for another minute.
3. Add zucchini, coconut milk, turmeric, black pepper and coconut sugar. Cook until zucchini is soft.
4. Add cooked pasta to wok and stir to combine.
5. Serve with fresh cilantro, basil and shallots. If desired, serve with nut-based yogurt.

The post Macro Monday – Red Lentil Pasta with Coconut Curry – IIFYM appeared first on CrossFit Soda City.


Macro Monday – Chocolate Chip Banana Oatmeal Muffins – IIFYM

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Eat 1, eat 20 IIFYM, with this delicious Chocolate Chip Banana Oatmeal Muffin recipe!

Decadent deliciousness on this IIFYM Macro Monday!

IFYM, Macro Monday, 9/18/17, Chocolate Chip Banana Oatmeal Muffins
From CFSC Member Kristin D.

 

Nutritional Facts:

 

Yields: 12 servings
Serving Size: 1 muffin
Calories: 231
Carbohydrates: 29.9g
Protein: 6.1g
Fat: 8.1g

Ingredients:

  • 1 cup nonfat plain vanilla Greek yogurt
  • 3 tablespoons unsweetened vanilla almond milk
  • 3 ripe extra bananas, mashed
  • 2 tablespoons olive or avocado oil (can also use melted coconut oil or melted butter)
  • 1 large egg
  • 1 teaspoon vanilla extract
  • ¾ cup 100% whole grain oatmeal
  • 1 cup whole wheat pastry flour
  • 1/2 cup flaxseed meal
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 2/3 cup dark chocolate chips
  • ¼ cup chopped walnuts or pecans

 

Instructions:

  1. Preheat oven to 400 degrees F. Line a 12 cup muffin pan with liners and spray the inside of the liners with nonstick cooking spray. This is important to do so that the muffins do not stick to the liners. I would recommend using liners, as they can be difficult to get out of the tin since they are larger muffins.
  2. In a large bowl or blender, mix together the Greek yogurt, almond milk, mashed banana, oil, egg and vanilla until smooth and well combined. Transfer to a large bowl, and stir in Coach’s Oats. Allow the mixture to sit for 5 minutes to soften the oats.
  3. After 5 minutes, add in the whole wheat pastry flour, flaxseed meal, cinnamon, baking soda and salt. Stir until just combined. Fold in chocolate chips and chopped nuts.
  4. Divide batter evenly between the liners. Bake for 7 minutes at 400 degrees, then reduce heat in oven to 350 degrees (do not open the door!) and bake for 13-16 minutes more or until tester comes out clean or with just a few crumbs attached. Allow to cool for 5 minutes in pan before removing and transferring to a wire rack to finish cooling.

NOTES

Muffins can also be made with plain greek yogurt although they will not be as sweet. I much prefer making them with vanilla yogurt. I used siggi’s which contains less sugar than traditional vanilla greek yogurt. These muffins has a hint of banana flavor and just sweetness from the chocolate chips. It’s meant to be a nourishing pre-workout muffin to nosh on.

The post Macro Monday – Chocolate Chip Banana Oatmeal Muffins – IIFYM appeared first on CrossFit Soda City.

Macro Monday – African Chicken and Sweet Potato Stew – IIFYM

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Quick, easy and delicious! This Macro Monday recipe for African Chicken and Sweet Potato Stew hits the spot and hits your IIFYM!

Make it today, eat it all week, enjoy this IIFYM Macro Monday!

IFYM, Macro Monday, 9/25/17, African Chicken and Sweet Potato Stew
 
Nutritional Facts:
 
Yields: 8 servings
Serving Size: ⅛ recipe
Calories: 390
Carbohydrates: 27g
Protein: 28g
Fat: 19g
 
Ingredients:
 
• 2 medium sweet potatoes
• 1 can chickpeas (garbanzos), (15–19 oz), drained
• 1 3/4 lb boneless, skinless chicken thighs
• 1 (14.5-oz) can no-salt-added diced tomatoes, undrained
• 1 (10-oz) can diced tomatoes with green chiles, undrained
• 8 oz pre-diced bell pepper mix (1 1/2 cups)
• 1 tablespoon Cajun seasoning
• 1 teaspoon garlic paste
• 2 1/2 cups unsalted chicken stock (or broth)
• 1/2 cup creamy peanut butter
• 3 tablespoons fresh cilantro, coarsely chopped
• 1/2 cup roasted unsalted peanuts, coarsely chopped
 
Instructions:
 
1. Peel sweet potatoes and cut into 1/2-inch cubes. Drain chickpeas.
2. Cut chicken into 1/2-inch pieces (wash hands).
3. Place in slow cooker: chicken, sweet potatoes, tomatoes, chickpeas, peppers, seasoning, garlic, and stock; cover and cook on HIGH for 2 1/2–3 hours (or 4–6 hours on LOW) or until potatoes are tender and chicken is 165°F.
4. Remove 1 cup of liquid from the stew and whisk in the peanut butter until blended; stir mixture into stew. Chop cilantro and peanuts. Serve with stew.
*For less fat, use partial white chicken breast instead of all dark meat.

The post Macro Monday – African Chicken and Sweet Potato Stew – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Pork Tenderoloin with Pear and Orange Salsa – IIFYM

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How much flavor can be packed into one CFSC Macro Monday? Find out with this incredible IIFYM Pork Tenderloin with Pear and Orange Salsa!

Make it today, eat it all week, enjoy this IIFYM Macro Monday!

IFYM, Macro Monday, 10/2/17, Pork Tenderloin with Pear and Orange Salsa
from Coach Karen
 
Nutritional Facts:
 
Yields: 5 servings
Serving Size:
Calories: 263
Carbohydrates: 12g
Protein: 28g
Fat: 11g
 
Ingredients:
 
• 1.5 pork tenderloin (about 1 lb)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh cilantro, coarsely chopped
• 1 jalapeño pepper
• 1 medium orange
• 1 medium pear
• 2 medium tomatoes
• 3/4 cup onions
• 1 teaspoon white balsamic vinegar
 
Instructions:
 
1. Preheat oven to 400°F. Preheat large sauté pan on medium-high 2–3 minutes. Season pork with salt and pepper. Place 1 tablespoon oil in pan, then add pork; cook and turn 4–5 minutes or until well browned. Place pork to shallow baking pan; bake 15–22 minutes and until pork is 145°F.
2. Prepare salsa while pork bakes. Chop cilantro, onions, jalapeno pepper (remove seeds) and place in medium bowl. Chop pear into very small pieces; add to bowl. Cut tomatoes and orange into small pieces; add to bowl. Gently stir in vinegar and remaining 2 tablespoons oil.
3. Slice pork; serve with salsa.

The post Macro Monday – Pork Tenderoloin with Pear and Orange Salsa – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Apple Balsamic Glazed Scallops – IIFYM

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There’s bacon. There’s honey. They’re DELICIOUS! Check out this incredible Apple Balsamic Glazed Scallops recipe for this Macro Monday!

Macro Monday makes your week better! IIFYM

IFYM, Macro Monday, 10/9/17, Apple Balsamic Glazed Scallops
Nutritional Facts:
 
Yields: 4 servings
Calories: 280
Carbohydrates: 13g
Protein:30 g
Fat: 11g
 
Ingredients:
 
• 1/4 cup shallots, coarsely chopped
• 4 slices thick-cut bacon
• 1 lb sea scallops, thawed if necessary
• 1/2 teaspoon kosher salt
• 1/2 teaspoon pepper
• 3/4 cup spiced apple cider
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey
• 3 cups watercress (or arugula) leaves
 
Instructions:
 
1. Chop shallots and bacon. Preheat large sauté pan on medium 2–3 minutes. Place bacon in pan; cook 4 minutes. Add shallots and cook 2–3 more minutes, stirring occasionally, or until bacon is crisp and shallots are tender. Remove bacon and shallots (leave 2 tablespoons bacon fat in pan); set aside.
2. Season scallops with salt and pepper; place in same sauté pan on medium-high and cook 1 minute without turning. Combine apple cider, vinegar, and honey. Remove scallops from pan. Place vinegar mixture in pan and cook 4–5 minutes, stirring occasionally, or until sauce thickens.
3. Return scallops and bacon mixture to pan; cook 2 more minutes or until sauce coats scallops and scallops are opaque. Place watercress on platter; top with scallop mixture. Serve.

The post Macro Monday – Apple Balsamic Glazed Scallops – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Honey Balsamic Autumn Chicken – IIFYM

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Perfect for Fall, this Honey Balsamic Autumn Chicken is a Macro Monday flavor explosion!
#IIFYM
This Honey Balsamic Autumn Chicken is a perfect Fall Macro Monday and IIFYM
IFYM, Macro Monday, 10/16/17, Honey Balsamic Autumn Chicken
 
Nutritional Facts:
 
Yields: 4 servings
Calories: 400
Carbohydrates: 43g
Protein: 27g
Fat:14g
 
Ingredients:
 
• 3 tablespoons coconut oil, divided
• 2 chicken fillets (about 1 lb)
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon pepper
• 1/2 cup balsamic vinegar
• 3 tablespoons honey
• 1 teaspoon Italian seasoning
• 1 lb fresh Brussels sprouts
• 1 large fresh red pear
• 1 container fresh pre-diced butternut squash (12–16 oz)
 
Instructions:
 
1. Preheat large, nonstick sauté pan on medium 2–3 minutes. Place 2 tablespoons oil in pan; season chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 12–14 minutes, turning often, or until well-browned and 165°F.
2. Combine vinegar, honey, and Italian seasoning in a small saucepan on medium-low. Simmer 5–6 minutes or until mixture reduces by two-thirds and thickens.
3. Remove tough root end from sprouts and cut in half; place in microwave-safe bowl. Cover and cook on HIGH for 4 minutes. Cut pear in half and remove core, then cut into bite-size pieces.
4. Add butternut squash and pears to sprouts; cover and microwave on HIGH for 4 more minutes or until sprouts are tender. Drain well. Return chicken to pan on medium-high; add remaining 1 tablespoon oil, sprouts mixture, and remaining 1/4 teaspoon salt. Cook 3–4 minutes, stirring occasionally, or until lightly browned. Slice chicken; serve over vegetable mixture and drizzle with balsamic sauce.

The post Macro Monday – Honey Balsamic Autumn Chicken – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Pumpkin Protein Pancakes – IIFYM

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Start your day off with these IIFYM Pumpkin Pancakes! All the pumpkin spice, all the protein, all the AMAZING. Macro Monday done right!

Macro Monday done right- Pumpkin Pancakes - IIFYM

IIFYM, Macro Monday, 10/23/17, Pumpkin Pancakes
Nutritional Facts:
 
Yields: 6 servings
Calories: 213
Carbohydrates: 8.5g
Protein: 8.3g
Fat: 17g
 
Ingredients:
 
• ½ cup pumpkin puree
• 2 large pastured eggs
• 1 tablespoon coconut oil (melted)
• ¼ cup almond milk (or coconut milk, hemp milk)
• ½ teaspoon cider vinegar
• 1 cup blanched almond flour
• ¼ cup ground flax seed
• ½ teaspoon pumpkin pie spice (I used Trader Joe’s)
• ¼ teaspoon baking soda
• ¼ teaspoon sea salt
• pure maple syrup
 
Instructions:
 
1. Heat griddle to 300 degrees F (or heat a skillet over medium heat).
2. Combine the pumpkin, eggs, coconut oil, almond milk and vinegar (or lemon juice) in a large bowl. Mix well. Add the almond flour, flax, cinnamon, pumpkin pie spice, baking soda and salt and stir until well combined. Batter will be slightly thick.
3. Lightly oil griddle or skillet surface with coconut oil. Pour batter onto griddle using and ⅛ cup measure or a heaping tablespoon. Pancakes are ready to flip when bubbles pop on surface of pancake. (about 3 minutes) Continue cooking other side until golden brown.
4. Enjoy with pure maple syrup. (not included in macro count)

The post Macro Monday – Pumpkin Protein Pancakes – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Sweet Potato Skins with Guacamole – IIFYM

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Holy moly guacamole! Check out this Macro Monday recipe perfect for some IIFYM World Series Finger Foods!

Macro Monday - Sweet Potato Skins with Guacamole - IIFYM

IIFYM, Macro Monday, 10/30/17  Sweet Potato Skins with Guacamole
 
Nutritional Facts:
 
Serving size: 2 potato skins
Calories: 117
Carbohydrates: 10g
Protein: 3g
Fat: 8g
 
Ingredients:
 
• Potato Skins
• 4 small sweet potatoes
• 1 tablespoon extra-virgin olive oil
• ⅛ teaspoon kosher salt
• ½ cup shredded Cheddar cheese
• Guacamole & Toppings
• 1 ripe avocado
• 1 tablespoon lime juice
• 1 clove garlic, minced
• ⅛ teaspoon salt
• ¼ cup chopped tomato
• 2 tablespoons minced red onion
• Chopped cilantro for garnish
 
Instructions:
 
1. Preheat oven to 400°F.
2. Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool.
3. Line a baking sheet with parchment paper.
4. Cut the potatoes in half lengthwise and scoop out the flesh, leaving a ¼-inch border (save the scooped-out flesh for another use). Place the sweet potato halves skin-side up on the prepared baking sheet. Brush with oil and sprinkle with kosher salt. Bake until browned and crisp, 20 to 30 minutes.
5. Cut each skin in half width-wise and return to the baking sheet, skin-side down. Sprinkle each with 1 tablespoon Cheddar. Return to the oven and bake until the cheese is melted, 8 to 10 minutes.
6. Meanwhile, make the guacamole: Mash avocado in a medium bowl. Stir in lime juice, garlic and salt.
Top each sweet potato skin with guacamole, tomato, onion and cilantro, if desired.

The post Macro Monday – Sweet Potato Skins with Guacamole – IIFYM appeared first on CrossFit Soda City.


Macro Monday – Old Fashioned Beef Stew – IIFYM

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Stay tuned through all of November as we FALL into each Macro Monday with some delicious and hearty stew IIFYM recipes!

Old Fashioned Beef Stew in the CrossFit Soda City Macro Monday

IIFYM, Macro Monday, 11/6/17 Old Fashioned Beef Stew
 
Nutritional Facts
 
Yields: 4 servings
Calories: 476
Carbohydrates: 53g
Protein: 34g
Fat: 11g
 
Ingredients:
 
• ¼ cup flour
• ¼ teaspoon freshly ground pepper
• 1 pound beef stewing meat, trimmed and cut into inch cubes
• 5 teaspoons vegetable oil
• 2 tablespoons red wine vinegar
• 1 cup red wine
• 3 ½ cups beef broth, homemade or low-sodium canned
• 2 bay leaves
• 1 medium onion, peeled and chopped
• 5 medium carrots, peeled and cut into 1/4-inch rounds
• 2 large baking potatoes, peeled and cut into 3/4-inch cubes
• 2 teaspoons salt
 
Instructions:
 
1. Combine the flour and pepper in a bowl, add the beef and toss to coat well. Heat 3 teaspoons of the oil in a large pot. Add the beef a few pieces at a time; do not overcrowd. Cook, turning the pieces until beef is browned on all sides, about 5 minutes per batch; add more oil as needed between batches.
2. Remove the beef from the pot and add the vinegar and wine. Cook over medium-high heat, scraping the pan with a wooden spoon to loosen any browned bits. Add the beef, beef broth and bay leaves. Bring to a boil, then reduce to a slow simmer.
3. Cover and cook, skimming broth from time to time, until the beef is tender, about 1 1/2 hours. Add the onions and carrots and simmer, covered, for 10 minutes. Add the potatoes and simmer until vegetables are tender, about 30 minutes more. Add broth or water if the stew is dry. Season with salt and pepper to taste. Ladle among 4 bowls and serve.

The post Macro Monday – Old Fashioned Beef Stew – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Picadillo Style Chili – IIFYM

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As the weather cools down, this Picadillo-Style Chili Macro Monday recipe has all the right ingredients to warm you up, and of course IIFYM!
Check this Macro Monday Picadillo-Style Chili Recipe IIFYM

IIFYM, Macro Monday, 11/13/17 Picadillo-Style Chili

 
Nutritional Facts:
 
Yields: 6 servings
 
Calories: 293
Carbohydrates: 8g
Protein: 32g
Fat: 13.4g
 
Ingredients:
 
• 2 tablespoons extra-virgin olive oil
• 1/2 cup chopped garlic (from 12 cloves)
• 1 large onion, chopped (1 1/2 cups)
• 2 poblano chiles, chopped, ribs and seeds removed if less heat is desired (1 1/2 cups)
• 2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 2 pounds lean ground beef
• Coarse salt
• 3 tablespoons red-wine vinegar
• 1 can (28 ounces) whole peeled tomatoes, chopped
 
Instructions:
 
1. Heat oil in a large pot over medium-high. Add garlic, onion, and chiles; cook, stirring occasionally, until softened, about 5 minutes. Add cumin and cinnamon; cook, stirring constantly, just until fragrant, about 1 minute.
2. Add beef and season with salt. Cook, breaking up meat, until browned, about 5 minutes. Add vinegar and tomatoes with their juices; season with salt. Bring to a boil, then reduce heat and simmer, stirring occasionally, until thickened, about 10 minutes. Serve over rice with accompaniments.
3. Serve over rice and add garnishes such as almonds, currants and green olives.

The post Macro Monday – Picadillo Style Chili – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Sweet & Sour Meatballs With Sesame Vegetables – IIFYM

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Enjoy an Eastern treat a Western way with this week’s Macro Monday of Sweet & Sour Meatballs with Sesame Vegetables. IIFYM

CrossFit Soda City Macro Monday IIFYM Sweet & Sour Meatballs with Sesame Vegetables

IIFYM, Maro Monday, 11/20/17 Sweet & Sour Meatballs with Sesame Vegetables

 
Nutritional Facts:
 
Serving size: ⅙ recipe
Calories: 267
Carbohydrates:22 g
Protein: 22g
Fat: 11g
 
Ingredients:
 
• 1 lb extra-lean ground beef
• 5 oz frozen chopped spinach, thawed, drained and squeezed dry
• 2 green onions, finely chopped
• 1 large egg
• 1/2 cup whole-grain bread crumbs
• 2 cloves garlic, minced, divided
• 2 tsp grated fresh ginger
• 1/2 tsp ground black pepper, divided
• 1/4 tsp sea salt, divided
• 6 heads baby bok choy (about 24 oz), trimmed and halved lengthwise
• 2 oz shiitake mushrooms, stemmed and thinly sliced (about 1 cup)
• 1/4 cup reduced-sodium soy sauce, divided
• 2 tsp safflower oil
• 1 tsp sesame oil
• Pinch red pepper flakes, optional
• 1 cup jarred unsalted puréed strained tomatoes (aka passata)
• 1/4 cup rice vinegar
• 3 tbsp pure maple syrup
• 2 tsp potato starch
 
Instructions:
 
1. Preheat oven to 375°F. Mist a 13 x 9-inch roasting pan with cooking spray. Line 1 side of pan with a 10-inch length of parchment paper; fold and crumple all 4 edges to make 2-inch-tall rimmed sides, resembling a shallow bowl. (Or use a piece of foil to create a shallow bowl shape on one side of sheet.)
2. In a large bowl, mix together beef, spinach, onions, egg, bread crumbs, half of garlic, ginger, 1/4 tsp black pepper and 1/8 tsp salt. Shape by heaping 1 tbsp into balls. Arrange in a single layer in parchment or foil “bowl.” Bake for 8 minutes.
Meanwhile, in a separate large bowl, toss together bok choy, mushrooms, 1 tbsp soy sauce, safflower oil, sesame oil, pepper flakes (if using) and remaining half of garlic, ¼ tsp black pepper and 1/8 tsp salt. Remove pan from oven; arrange bok choy mixture in single layer on remaining half of pan. Return to oven; bake for 10 minutes.
3. Meanwhile, in a small bowl, whisk together tomatoes, vinegar, maple syrup, potato starch and remaining 3 tbsp soy sauce until smooth.
4. Remove pan from oven; pour tomato mixture over meatballs and stir. Stir bok choy mixture. Return to oven; bake until meatballs reach 160°F when tested with an instant-read thermometer in centers, sauce is slightly thickened and vegetables are tender and lightly browned, 5 to 8 minutes.
5. Divide meatballs and bok choy mixture among plates; drizzle meatballs with any sauce left in parchment.

The post Macro Monday – Sweet & Sour Meatballs With Sesame Vegetables – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Greek Yogurt Onion Dip – IIFYM

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Have a Holiday Party coming up and want to bring something delicious AND healthy? Check out this Macro Monday Greek Yogurt Onion Dip recipe and make those taste buds happy while keeping your numbers inline! IIFYM!

CrossFit Soda City Macro Monday Recipe for Greek Yogurt Onion Dip IIFYM

IIFYM, Macro Monday, 11/27/17 Greek Yogurt Onion Dip

Nutritional Facts:
 
Serving size: ⅛ recipe
Calories: 65
Carbohydrates: 5g
Protein:4.2 g
Fat: 3.4g
 
Ingredients:
 
• 2 onion, thinly sliced
• 2 tbsp. olive oil
• 2 tsp. fresh thyme leaves
• kosher salt
• Freshly ground pepper
• 1 tbsp. apple cider vinegar
• 2 c. plain Greek yogurt
 
Instructions:
 
1. Cook the Onions: Heat olive oil in a medium skillet over medium heat. Add onions and thyme. Season to taste with salt and pepper. Turn down the heat to medium-low and cook, stirring occasionally, until soft and caramelized—about 20 minutes. If the onions are browning too quickly, turn down the heat and add a splash of water. When the onions are caramelized and jammy, add the vinegar. Reduce the vinegar slightly, about 1 minute and remove from heat.
2. In a medium serving bowl, combine caramelized onions and Greek yogurt.
3. Serve cold or at room temperature with carrot sticks and crackers.

The post Macro Monday – Greek Yogurt Onion Dip – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Gingerbread Protein Dip – IIFYM

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Run, run, run just as fast as you can, make your Macro Monday #gainz with this Gingerbread Protein Dip fam.
IIFYM

CrossFit Soda City, Macro Monday, Gingerbread Protein Dip, IIFYM

IIFYM, Macro Monday, 12/4/17 Gingerbread Protein Dip

 
Nutritional Facts:
 
Serving size: ½ recipe
Calories: 188
Carbohydrates: 20g
Protein: 27g
Fat: 0g
 
Ingredients:
 
• 1 c non-fat, plain Greek yogurt
• 1 scoop French Vanilla protein powder
• 1 tbsp. coconut sugar
• 2 tsp. molasses
• 1 tsp. honey
• 1/4 tsp. cinnamon
• a dash of cloves
• a dash of nutmeg
• a dash of ginger
 
Instructions:
 
1. Place everything in a medium bowl and whisk together until creamy and smooth! Keep refrigerated until ready to serve.
2. Serve with fruit, graham crackers, or even gingerbread cookies!

The post Macro Monday – Gingerbread Protein Dip – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Slow Cooker Crab Dip – IIFYM

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Another Holiday favorite, and now you don’t have to wonder IIFYM! This Macro Monday’s Slow Cooker Crab Dip is a MUST have!
Macro Monday - Slow Cooker Crab Dip - IIFYM

IIFYM, Macro Monday, 12/11/2017, Slow Cooker Crab Dip

 
Nutritional Facts:
 
Serving Size: 1/4C
Yields: 16
Calories: 118
Carbohydrates:4g
Protein:10g
Fat: 7g
 
Ingredients:
 
• 2 (8 oz) packages of 1/3 less fat cream cheese, softened
• ½ cup plain Greek yogurt
• ½ cup grated Parmesan cheese
• 2 small sweet onions, diced small (about 1 cup)
• 4 garlic cloves, minced
• 4 teaspoons sugar
• 3 (6 oz) cans of lump crab meat, drained and flaked
 
Instructions:
 
1. Combine all ingredients in the slow cooker and stir together. Cook for 2 ½ – 3 hours on low until ingredients are hot and combined. Serve warm.

The post Macro Monday – Slow Cooker Crab Dip – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Slow Cooker Spiral Ham With Apricot-Dijon Glaze – IIFYM

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This week’s Macro Monday recipe is a mouthful to say, but an amazing mouthful to eat! Enjoy this Slow Cooker Spiral Ham with Apricot-Dijon Glaze! IIFYM

CrossFit Soda City, Macro Monday- IIFYM

IIFYM, Macro Monday, 12/18/2017, Slow Cooker Spiral Ham with Apricot-Dijon Glaze

 
Nutritional Facts:
 
Yields: 16, 3oz servings
Calories: 145
Carbohydrates: 12g
Protein: 15g
Fat: 7g
 
Ingredients:
 
 1 (6 to 7 pound) Hickory smoked fully cooked spiral cut ham
 5 tbsp apricot preserves
 2 tablespoons Dijon mustard
 
Instructions:
 
1. Make the glaze: Whisk 4 tablespoons of preserves and mustard together.
2. Place the ham in a 6-quart or larger slow cooker, making sure you can put the lid on. You may have to turn the ham on its side if your ham is too large.
3. Brush the glaze over the ham. Cover and cook on the LOW setting for 4 to 5 hours. Brush the remaining tablespoon of preserves over the ham the 30 minutes.

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Macro Monday – Slow Cooker Chicken Salsa – IIFYM

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We’re going to SPICE up your Holidays with this IIFYM Macro Monday recipe for Slow Cooker Chicken Salsa!

Macro Monday - IIFYM - CrossFit Soda City - Slow Cooker Chicken Salsa

IIFYM, Macro Monday, 12/25/17, Slow Cooker Chicken Salsa

 
Nutritional Facts:
 
Yields: 6 servings
Calories: 224
Carbohydrates: 10g
Protein: 31g
Fat: 6g
 
Ingredients:
 
• 2 lbs boneless, skinless chicken thighs
• Salt and pepper
• 1 cup jarred salsa
• Juice of 1 lime
• ¼ C cilantro
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tbsp honey
• 3 cloves garlic, minced
• Cooked rice or tortillas optional
 
Instructions:
 
1. Mist a slow cooker with cooking spray
2. Season the chicken with salt and pepper and place in slow cooker. In a large bowl, mix remaining ingredients except for optional rice or tortillas.
3. Cover and cook on low until chicken is falling apart, 3-5 hours. 4. Turn slow cooker to warm and, using two forks, shred chicken.

The post Macro Monday – Slow Cooker Chicken Salsa – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Cajun Black-Eyed Peas and Greens – IIFYM

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New Years Day, and a new Macro Monday IIFYM recipe for Cajun Black-Eyed Peas and Greens.

Macro Monday - IIFYM - CrossFit Soda City - Cajun Black-Eyed Peas and Greens

IIFYM, Macro Monday, 1/1/2018, Cajun Black-Eyed Peas and Greens

 
Nutritional Facts:
 
Yields: 7 servings; 1 C
Calories: 85
Carbohydrates: 14g
Protein: 4.8g
Fat: 1.8g
 
Ingredients:
 
• 8 ounces dried black-eyed peas (1 1/4 cups)
• 2 teaspoons canola oil
• 2/3 cup chopped onion (1 medium)
• 1/2 cup chopped red bell pepper (1/2 medium)
• 10 garlic cloves, pressed
• 1 (1-pound) package chopped fresh collard greens
• 2 teaspoons Cajun seasoning
• 1 teaspoon freshly ground black pepper
• 1 (32-ounce) carton fat-free, less-sodium chicken broth
• 1 bay leaf
Instructions:
 
1. Sort and wash peas; place in a large Dutch oven. Cover with water to 2 inches above peas; bring to a boil, and cook 2 minutes.
2. Remove from heat; cover and let stand 1 hour. Drain peas. Wipe pan dry with a paper towel.
3. Heat oil in pan over medium-high heat.
4. Add onion, bell pepper, and garlic; sauté 2 minutes.
5. Add collard greens, seasoning, and black pepper; cover and cook 2 minutes or until collard greens begin to wilt.
6. Add peas, broth, and bay leaf. Bring to a boil; cover, reduce heat to medium-low, and simmer 1 hour and 15 minutes or until peas are tender.
7. Discard bay leaf. Serve with a slotted spoon.

The post Macro Monday – Cajun Black-Eyed Peas and Greens – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Frozen Yogurt Fruit Bites – IIFYM

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Baby, it’s cold outside… and we’re keeping it COOL for this Macro Monday with an incredible IIFYM recipe for Frozen Yogurt Fruit Bites!

Macro Monday - Frozen Yogurt Fruit Bites- IIFYM, CrossFit Soda City

Macro Monday, 1/8/2018, Frozen Yogurt Fruit Bites

IIFYM

 
Nutritional Facts:
 
Serving Size: 2 cubes
Yields: 6 servings
Calories: 92
Carbohydrates: 12.6g
Protein: 5.6g
Fat: 2.4g
 
Ingredients:
 
• 1 1/2 c. plain Greek yogurt
• 1/4 c. whole milk
• 2 tsp. honey
• 1/2 tsp. pure vanilla extract
• 1/2 c. blueberries
• 1/2 c. strawberries, quartered
• 1/2 c. raspberries
 
Instructions:
 
1. In a medium bowl, combine Greel yogurt, milk, honey and vanilla and whisk until smooth.
2. In an ice tray, distribute fruit in each of the cube molds.
3. Spoon yogurt mixture over fruit, filling molds completely. Freeze for 5 hours, or until frozen solid.

The post Macro Monday – Frozen Yogurt Fruit Bites – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Hot Quinoa Cereal – IIFYM

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Baby it’s cold outside, but this Macro Monday Hot Quinoa Cereal will warm you up! Another CrossFit Soda City IIFYM recipe!

CrossFit Soda City Macro Monday IIFYM Hot Quinoa Cereal

Macro Monday, 1/15/2018- Hot Quinoa Cereal – IIFYM

 
Nutritional Facts:
 
Serving Size: 1 bowl
Yields: 1 servings
Calories: 208
Carbohydrates: 35g
Protein:5.5 g
Fat: 4.6g
 
Ingredients:
 
• 1 cup almond milk, coconut milk, rice milk, 1% milk , or milk of choice.
• 1/3 cup quinoa flakes
• 1/4 cup berries
• pinch of sea salt
 
Instructions:
 
1. In a small to medium sized saucepan set over medium-high heat, bring the almond milk to a boil.
2. When the milk comes to a boil, add in the 1/3 cup quinoa flakes, the 1/4 cup berries and a pinch of salt, turn off the heat and give the cereal a stir.
3. Let the cereal sit for 3 minutes, to allow the quinoa flakes to cook through.
4. Ladle the cereal into a bowl and top with your favorite toppings, like strawberries, blueberries, blackberries, raspberries, peaches, mango, you name it! Protein peanut butter can also be added for more protein.

The post Macro Monday – Hot Quinoa Cereal – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Greek Yogurt Chicken Salad – IIFYM

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It’s Macro Monday! Check out this IIFYM friendly twist on a classic recipe for Greek Yogurt Chicken Salad from Coach Karen.

CrossFit Soda City Macro Monday IIFYM Greek Yogurt Chicken Salad

Macro Monday, 1/22/2018, Greek Yogurt Chicken Salad, IIFYM

(from Coach Karen)

 
Nutritional Facts:
 
Serving Size: 1/5
Yields: 5 servings
Calories: 231
Carbohydrates:9.4g
Protein: 37.9g
Fat: 3.6g
 
Ingredients:
 
• 1.75 lbs chicken breast
• 2 C plain Greek yogurt
• 1 medium granny smith apple
• ½ C sliced grapes
• 1 lemon
• Pepper
• Celery (optional)
 
Instructions:
 
1. Bake chicken breast at 350 until cooked.
2. Chop the apple into small pieces and slice the grapes. Mix with yogurt in a medium bowl.
3. Squeeze in juice of a lemon. Add in chopped celery if desired.
4. Let chicken cool. Shred chicken and add to mixture.
5. Salt and pepper to taste.
**Add chopped almonds to increase fat. Wrap in a tortilla for added carbs.

The post Macro Monday – Greek Yogurt Chicken Salad – IIFYM appeared first on CrossFit Soda City.

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