CrossFit Oakland

One Fra'mani spicy Italian sausage (2 blocks P)

1/2 cup garbanzo beans sauteed with olive oil, chili flake, salt (2 blocks C)

1&1/4 cups kale sauteed with chili flake, garlic, salt, olive oil (1 block C)

1 &1/2 oz. shrimp sauteed with garlic, olive oil, salt, chili flake (1 block P)

Lots of nice fat in the olive oil- I don't pay enough attention to that part.

3 block meal, mix it up and love it!

Baked Salmon with Fruit Salsa:

6 oz Salmon
3/4 cup blueberries
1/2 cup salsa
1 kiwi cut and peeled
1/2 apple diced

bake with:
olive oil
ginger
dill
hot pepper sauce

bake about 30 min at 350 then add salsa

all of the above look delicious, i know that sierra's recipe is, as i have already made it, she is my zone support group, as i have started to try and do this thing...begrudingly, i can still hardly admit it to myself. and as for Lau's recipe, y'all better get on it soon as salmon season just opened and won't be open for long and you definetely don't want to buy farmed salmon (you know there are more omega 3 fatty acids in grass fed beef than there is in farm raised salmon). maybe we can use a local fruit rather than kiwi? as we all need to pay attention to where are food is coming from and from how far it has to be shipped (great article in the ny times about the real cost (enviornmental cost) of shipping food. although true to hypocritical nature I seem to somehow justify my french wine consumption. ok sorry for the diatribe. but thanks you guys for the delicious recipes, i will definetely try them out. OMG I can't believe that i just came out publically about my zone living attempt.

my first zone dinner:

I made a zone dinner for sierra the other night, to try and test this thing out and it was actually pretty good, so here it is:

Pollo Puttanesca (basically substitute chicken for pasta)

3 oz boneless, skinless chicken breast (3 protein)
1 1/2 cups onion chopped (1 carbohydrate)
clove of crushed garlic
fresh oregano
3 tbl capers (i like salt packed capers)
2 cups diced tomatoes (if not in season i like to use san marzano canned ones) or you can use a tomatoe sauce but use a little less as the carbohydrate content is higher. (about 2 carb blocks)
12 oil-cured olives (2 fat blocks)
chili flakes to taste
3 anchovies, drained and chopped (salt packed anchovies are best) (1/2 protein, 1/2 fat block)
and some olive oil, which brings it over the recommended fat but i don't pay too much attention to fat.
I then cooked some greans, about 1 cup of chard to which makes the meal a 3 1/2 block dinner.

i make the sauce first with tomatoes, 1/2 cup onion, fresh oregano, salt, pepper and olive oil. cook down for about 1/2 hour (set aside)

brown chicken on each side, then add the remaining onions, garlic and capers, cook for a minute or two. Pour in tomatoe sauce, olives, red pepper and anchovies, cook about ten minutes.

i just steam the veggies and add a little flax seed oil and lemon. Enjoy

Dessert
one peach cut in half, pit removed
one tbl low-fat ricotta stuffed into peach(1/2 tbl for each peach
sprinkle with some almonds and i like to add a little agave nectar to ricotta mixture.
bake at 350 for about 7 minutes.

Because inquiring minds want to know, Shira's handstand clinic was really good. I came away with a better understanding of handstand form along with several progressions to get me closer to a freestanding handstand. I was most impressed.

Dang, Journey, you get laid up for a couple of days and you turn into this blog-posting, Zone-cooking fiend all of a sudden!

That recipe looks really good, by the way.

Sherrill-
Awesome photo! This is exactly why I moved to the Bay Area from Atlanta, GA. I had no idea there was such awesome mountain biking in Napa. I've taken the half day train tour through the vineyards but I never saw those killer rock formations in your photo. I bet you have to take the full day train tour to see those. Although now that I think about it I believe I've seen that very spot while I was watching In Wine Country or perhaps Bay Area Backroads one lazy Sunday afternoon.

BTW does anyone want to do Cindy tomorrow?

Cindy, no. Linda, yes.

I can do Cindy--9am class?

Mike, Nicole -

Will the A/C be on for the 5pm class?

Thank you.

OMG, Journey, I can't believe you just wrote OMG!

sierra, what i can't believe more than me saying OMG is that i am actually doing this zone thing and blogging as well. yes mike, having been laid up these past couple of days has left me in bed with my computer, and since i have expired all Desperate housewives and grey's anatomy episdoes, i am left with not much else to do but blog, hey better than online shopping!!

Journey, I'm so disappointed. Now who is going to snigger at the other zoners with me??!!? I feel betrayed.

Now who is going to snigger at the other zoners with me??!!? I feel betrayed.

Resistance is futile. You will be assimilated.

snigger?

I snicker at how you spelled snicker.

Snickers... Not very Zoney...

Brad,
Go back to work! Snigger is in the dictionary...I know because I just checked. :) But I do like the word snicker...very crunchy sounding and much more ladylike than snort laughing. Verrra nice.

Journey, will you marry me?

I'm in for Cindy @ 9am...

I forgot to mention something about my recipe - it works well to sautee the sausage about 1/2way and then you can add the shrimp and cook them in that pan with a little olive oil added. So delicious - it's like zone gumbo, but not really at all. It's zone heaven.

Laura-
9am is good. I look forward to doing Cindy with you and Robyn.

Insert inappropriate comment here

Okay, so I'm not the best chef-type person - I forgot to mention one thing - the measurements for kale and shrimp are post-cooking measurements. Surely anyone who's cooked kale knows that it takes about two bunches to make a decent amount, so make lots and save it for breaky. You can have it with your eggs and be full until lunchtime.

Here's a great-sounding recipe for chicken breasts stuffed with spinach from the NYT. I plan to try it soon.
recipe