May 18, 2012

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Bacon-Onion-Squash Frittata

CrossFit Bloomington Normal - Bacon-Onion-Squash Frittata

INGREDIENTS:
4 slices bacon, coarsely chopped
3 oz. onion, chopped
½ c. yellow squash, finely chopped
3 eggs, beaten

DIRECTIONS:
Preheat oven to 350º. Brown bacon in 8-9″ non-stick skillet over medium-high heat. Add onion and saute until it is tender and translucent. Sprinkle squash evenly over the top and cook until tender. Beat eggs and evenly pour over the top. Pop into 350º oven for about 15 minutes or until center is done. Carefully invert onto platter and serve.

via http://buttoni.wordpress.com/

Breakfast Casserole

Ingredients:
1 lb bulk pork sausage (can be either breakfast or Italian)
1 lb ground pork
1 10 ounce package of frozen chopped spinach, thawed and squeezed as dry as possible
8 extra large eggs
½ cup So Delicious coconut milk beverage

Directions:
Preheat oven to 350° F Brown the meat. Spray 8.5”x11” baking pan with olive oil (could be any acceptable oil, but we’re avoiding canola and soy, right?) With a slotted spoon, transfer from frying pan to baking pan. Evenly spread the spinach over the meat. Beat the eggs, add the coconut milk and combine. Pour evenly over the spinach layer. Bake for 30 minutes.

Via http://grassbasedhealth.blogspot.com

Sweet Potato Pancakes

Ingredients:
Coconut oil to pan-fry in
3 eggs
2 Tsp coconut flour
1/2 Tsp cinnamon
1/4 Tsp ground ginger
1/4 Tsp sea salt
2 cups shredded sweet potatoes

Directions:
Beat the eggs with the coconut flour and spices. Mix in the shredded sweet potatoes until well combined. Use a large cast iron skillet over medium-low heat with coconut oil coating the pan and filling it up about 1/8″ high for shallow pan-frying. Spoon the mixture into the pan in desired sized “cakes.” I made mine roughly 4-6″ in diameter and cooked them one at a time but you can also make smaller ones and load up a pan with 3-4 at a time. Serve warm or at room temperature/on-the-go- alone or with bacon and eggs. Yum.

Variations:If you prefer a savory taste, leave out the cinnamon and ginger and replace with 1/4 tsp dried or 1/2 tsp freshly chopped rosemary

by Balanced Bites

Biscuits & Gravy

CrossFit Bloomington-Normal - Paleo Biscuits and Sausage Gravy Recipe

Sausage Gravy
Ingredients:

16 oz. country style pork sausage
2 tbsp arrowroot powder
1 can coconut milk (shake it up before you open it)
1/4 tsp fennel seeds
1 tsp dried, rubbed sage
1/4 tsp cayenne pepper
1/2 tsp pepper
1/4 tsp salt

Directions:
Heat up a skillet over medium-high heat and brown the sausage. Break up the sausage into fairly small pieces so it will cook easily, but I like to leave some bigger chunks in there too. Once the sausage is thoroughly cooked, remove it with a slotted spoon and set it aside. Discard most of the fat, but leave about a tablespoon in there, and leave all the stuck-on brown bits of sausage in the bottom of the pan.

Turn the heat down to medium. Add the arrowroot and stir it into the fat & brown bits, whisking constantly for about a minute so it doesn’t burn. It will get pretty thick and almost dry.

Add the coconut milk about 1/3 of the can at a time, and whisk together with the “roux” you just made, incorporating it thoroughly. Some of the browned bits should start to come off the bottom of the pan, too. This is what we want. Keep adding in the coconut milk until it is all incorporated. Add the fennel, sage, cayenne, salt and pepper and mix it in.
Add the sausage back in and incorporate throughout the gravy. Cook for a moment so everything is heated evenly. Serve immediately over biscuits.

Paleo Biscuits
Ingredients:

1/2 cup coconut flour
1/4 cup almond flour
1/2 tsp salt
1 tsp baking powder
1 tbsp cold grass-fed butter (coconut oil is fine here too)
6 egg whites
a little coconut oil

Directions:
Preheat oven to 400 degrees F. Grease up 6 cups of a muffin tin with coconut oil.
Put coconut flour, almond flour, salt and baking powder in the bowl of a food processor. Add the butter and pulse until the butter is incorporated. The butter pieces should be about the size of peas.
In a blender (or by hand if you’re feeling energetic), whiz the egg whites until they are frothy. Add them to the food processor and pulse a couple times until they’re incorporated. Don’t go crazy though, just pulse it a few times until just blended.
Distribute the batter evenly into the 6 cups of your muffin tin. It should fill them about 3/4 full. These biscuits don’t rise, so that’s okay. Bake for 15 minutes until the tops are browned.
Pour your gravy on top, and enjoy.

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