BLT Lettuce Wrap



1 head Iceburg lettuce

2 grilled chicken breasts

6 slices of cooked bacon, crumbled

1 avocado

1 large tomato

Peel each leaf of lettuce off the head by running it under cold water to separate.  Set on paper towel to drain.  Chop all ingredients and layer inside two leaves of lettuce as shown in the picture below. Feel free to add a dressing of some type if you like, but it is de-lish without. These ingredients make between 4-6 wraps depending upon how hearty you make them!  

Spicy shrimp and tuna avacado boats

Greetings fellow foodies!  I have for you a new recipe!  It can be made with shrimp and/or tuna depending on your liking and as spicy as you can take it!  Feel free to add or change the veggie ingredients based upon what's in your fridge.  


2-4 Avocado

12 oz can Albacore tuna drained

6 oz can tiny shrimp drained

1/4 cup mayonnaise or to desired consistency

1/4 cup onion finely chopped

2 jalapenos finely chopped

1 tablespoon Sriracha hot sauce (to taste)

salt, pepper, garlic powder to taste

Mix ingredients in a bowl and spoon into/onto seeded half of avocado. Immediately spoon back into your mouth!





From field to table


I shot my first antelope last weekend! John and I have a tradition that we cook up the tenderloin as soon as we get home from hunting to celebrate a full freezer for fall.  I decided to make bacon wrapped filets this time and I wasn't disappointed!  You can use any game tenderloin or beef for this recipe.  I served it with roasted root vegetables and a red wine mushroom garnish.  See the diagram of "touch testing" meat to determine doneness.  Oh, grow up!  Seriously!




1/4 cup Worcestershire sauce

1/4 cup soy sauce or Bragg amino acids

1/2 cup red wine

1 tablespoon olive oil

2 cloves garlic, crushed

salt and pepper


8 four ounce tenderloin filets or 1 inch thick

4 slices bacon, sliced lenghtwise (8 total)

8 toothpicks







Marinate steaks overnight in zip lock bag or container.  Bring meat to room temperature before cooking.  Wrap bacon strips tightly around filets and secure with a toothpick.  

Heat grill to medium-high and cook 3-4 minutes per side or to desired doneness. 

Amelia's Kale Salad

My girl Amelia brought me lunch at work today, which is nice because I was busy yesterday and there was no time for cooking.  No time!!  I think it could be lovely with some chicken added or, get this, an over easy fried egg on top!??  I can't wait to try that but it was great as is, too:


6 cups chopped kale

1 small chopped red onion

1 cup halved grape tomatoes

1 can garbanzo beans/chickpeas (drained)

1/4 cup chopped parsley

3 ounces crumbled feta cheese

2 tablespoons olive or coconut oil

1 teaspoon cayenne pepper (or to taste)

Juice of 1/2 lemon

First thing you want to do is sauté the onion in your oil with cayenne pepper on med-high until translucent.  The amount of oil may seem a little heavy but you want some excess as dressing for your salad.  In a large bowl, mix all other ingredients besides raw kale, topping with feta.  Add the hot onions on top and stir to mix.  Adding it hot will melt the feta a little.  Brilliant!  Variation: If you want your kale sautéed, throw it in with your onions near the end of cooking time and give it a couple minutes on high.  Then mix all ingredients together.  Personal preference raw vs cooked kale.  Did I mention the fried egg?  For the love of Pete, somebody try it and report back to me!

A few of Mel's recipes

Thanks to Mel for a great nutrition lecture on Saturday morning!  She did an awesome job!  I am posting the recipes for her delicious samples.  Enjoy!




10 dates, pitted

½ cup water

¼ cup coconut oil

2 teaspoons vanilla

1 teaspoon cinnamon

½ teaspoon salt

1 cup raw whole almonds

1 cup raw walnut halves

1 cup shredded unsweetened coconut

Combine dates and water and microwave for about 40 seconds.  Drain excess water and combine all ingredients in food processor.  Pulse intermittently while scraping sides of bowl to combine ingredients. You may need to add a bit more coconut oil to achieve desired consistency.  Store in airtight container, in the fridge or freezer for several weeks.  




2 large sweet potatoes, peeled and cut into 1 inch pieces

1 medium yellow onion

4 cloves garlic

1 tablespoon olive oil

½ cup tahini

3 tablespoons lemon juice

½ teaspoon salt

¼ teaspoon black pepper

Heat oven to 400 degrees.  In a large piece of foil, spread potato pieces, onion and garlic.  Drizzle with the olive oil.  Fold into a packet and place in baking dish.  Roast about 45 minutes or until vegetables are tender.  Remove from oven and place in food processor.  Process the vegetables until smooth.  Add tahini, lemon juice, salt and pepper and continue to process until a smooth paste forms.  If hummus is too thick, add more lemon juice or water.  



1 ripe avocado

½ cup olive oil mayonnaise

The juice of ½ of a lime

1 teaspoon honey

1 teaspoon cider vinegar

Pinch of salt

Few grinds of cracked pepper

3 cups of fresh spinach chopped

1 cup water chestnuts, drained and chopped

¾ cup sundried tomatoes, chopped

Cook the spinach for a minute or two, just until wilted.  Squeeze dry and set aside.  Add avocado, mayo, honey, salt, and pepper to food processor and process until smooth and creamy.  Add spinach, water chestnuts, and tomatoes and pulse until well combined.  Chill for a few hours before serving to allow flavors to fully develop.  Place plastic wrap directly on top of dip to keep it from discoloring.  

Zelazek Salad

"I dare you to walk away, just for a minute."

"I dare you to walk away, just for a minute."

This is a little firehouse number that is packed with protein and other good stuff.  With it's unique flavor, it tends to be a little addicting and will be gone in no time!  Especially if I leave it where Bucky can get his big head in the bowl!  He ate a pound of bacon and an elk burger off the counter this week.


1 whole rotisserie chicken

1 cup shredded carrots

2 cups chopped broccoli

2 apples chopped (a variety, preferably)

1/4 cup raisins

Generic poppy seed dressing-to taste

Pull all meat from chicken and into bite sized pieces.  Combine ingredients and add dressing to taste. (about 1/3 bottle)  Mix and eat!  Lastly, you can add a dry handful of cooked Farfalle pasta if you're into that sort of thing.  

A handful people, NOT half the bag!

A handful people, NOT half the bag!

Treat of the week!



I know, I love peanut butter too.  Almond butter is just not the same.  But legumes (beans and peanuts) are a mediocre source of protein, a huge source of unnecessary carbohydrates, and therefore produce a big glycemic response in comparison to almonds.  So, I've been trying to make the switch to almond butter for many moons.  I have probably tried a half dozen different brands and I could not find any that I liked.  Until now, that is.  This almond butter has great flavor and best of all, is chunky!  I love some apple slices dipped in almond butter for a snack.  And sometimes, just sometimes, I spread it on a half of a whole grain English muffin....GASP!  I have also included a handy Paleo cheat sheet if you are interested.  

Overnight Oats

A few weeks ago, I competed in a partner competition put on by W.I.L.D. Horizons with my buddy Pam.  It was her very first comp and naturally, she owned it like a BOSS!  We had such a blast and betwixt WODs, sat around eating all day.  She brought some overnight oats that she had made and gave me a big taste.  This is a variation of her amazing recipe.  You can use any fruit you want or none at all.  I just happened to have some delicious peaches on hand.  Some of you poor people out there either don't like eggs or they make you sick, so this is a good alternative that you can even add a scoop of protein to if you like.  

Layer in each pint jar-

1/4 cup milk-Pam uses cherry juice, yum!

3/4 cup plain, fat free Greek yogurt

dash of cinnamon and/or nutmeg

2 tablespoons honey or agave nectar

1/4 cup oats

1 tablespoon flax seed

1/2 peach chopped 

protein powder-optional

Stir ingredients together in the jar and close em up.  Put your jars in the fridge for 1-3 days and eat them for breakfast or snacks!  Don't be skipping breakfast now!  You know who you are...yup look away, that's cool.


Thanks for a super fun day, Pam! Oh, and the recipe!

Thanks for a super fun day, Pam! Oh, and the recipe!

Snack of the week!

Is everyone pumped about the grand opening of Costco, October 2nd??!  I sure as heck am! Christina passed along a great Living Social deal for Costco new membership, so get it while it lasts...

Very frequently I am asked for suggestions on healthy snacks-to-go and specifically high protein snacks.  Remember, an athlete that is training 5 times a week should be aiming for 1 gram of protein per pound of lean body mass each day.  So, if I weigh 140 pounds, with a body fat of 20%, my lean body mass is 112 pounds. I should try to consume around 112 grams of protein each day.  That's right, I'm taking pre-algebra class right now.  BOOM!  We will be doing body fat testing at CFE the beginning of October so stay tuned for that.  Anyhow, the answer to your questions could be these Kirkland Steak Strips from Costco.  They are very moist, large chunks of top round steak unlike traditional jerky.  At $10.50 for a 12 oz bag, also a very good deal!  Just beware of excess sodium and sugar in jerky.  You're welcome, Costco!

Grilled chicken with roasted red pepper pesto and garden vegetables

This time of the year I try to see how long I can go without going to the grocery store.  Mostly I hate going to town.  Really I hate driving in town.  I need a driver for my sweet 96 Subaru Legacy wagon and then I could ride around in the back with the duct taped seatbelts all fancy-like.  Luckily, my garden is blowing up and I am drowning in vegetables so I can go for about as long as it takes me to drink a gallon of milk, one delicious latte at a time!  This recipe is super easy and not too shabby looking if I do say so myself.  And I do!

Roasted Red Pepper Pesto

3 T pine nuts

2 cups sliced roasted red peppers

1/2 cup fresh basil

2 cloves garlic

2 T parmesan cheese

2 T olive oil

salt and pepper


1 cup sliced yellow squash

1 cup sliced onion

1 cup sliced bell pepper

1 clove garlic sliced or chopped

1 T coconut oil 

2 T Braggs Liquid Aminos or soy sauce

pepper to taste

Pesto-Throw all ingredients in a food processor or blender and puree. The longer you let this sit, the better the flavor will be.  I suggest you do it first.  

Veggies-Heat the coconut oil in a pan on med-high on the stove.  When the oil is hot, add sliced veggies and cook them to desired doneness, stirring occasionally.  I like them pretty crispy-or al dente.  Add pepper and Braggs (see photo below) to taste near the end of cooking. I'm all about using what I have in the fridge or garden, so by all means, use whatever veggies you have.

Grill as many chicken breasts as you like, I always make extra for nightshift dinners!  Once you have flipped them on the grill, spoon the pesto on top for the remainder of the cooking time. (to least 180 degrees)

Plate up the veggies and chicken and tear that dinner up!



Treat of the week!

Other varieties available. Some with as little as two ingredients-cocoa and cane sugar.

Other varieties available. Some with as little as two ingredients-cocoa and cane sugar.

Enjoy Life chocolate chips are the bee's knees, the shiz, the bomb-diggy, the cat's pajama jammy-jams!  To me, they are a dead ringer for real chocolate chips but a much healthier, allllllmost paleo version.  They can be found in the gluten free aisle of the grocery store.  And aren't you lucky that I'm not only sharing them as the "Treat of the week", but am also including Downtown Julie Brown's recipe for the BEST...muffins...ever!  (not Downtown Julie Brown from MTV, if you're old enough to remember her)


muffin tin.jpg

Banana Chocolate Chip Muffins

Dear Julie Brown-

I can't wait until we work together again.  Bring banana muffins.

Love (your muffins),

Steph Cook

3-4 ripe bananas

1/3 cup melted coconut oil

1/2 cup agave nectar and 1/4 cup sugar

1 egg, beaten

1 teaspoon vanilla

1 teaspoon baking soda

pinch of salt

2 cups almond meal/flour and 1/2 cup all purpose flour

1/2 cup Enjoy Life mini chocolate chips

Heat oven to 350 degrees and line pan with muffin papers.  Mix wet ingredients well and then add the dry ingredients a bit at a time.  Fold in chocolate chips.  Pour into muffin pan, each nearly full.  They are very dense, moist muffins that won't rise too much.  Cook for 18-25 minutes or until toothpick comes out clean.  Place on cooling rack and try to wait.  I dare ya! Makes a dozen muffins, depending upon how much batter you eat...JOHN, I'm looking at you!

Cauliflower Pizza Crust

This one is Kirstin's. It looked better than mine...and she used bacon!!!!

This one is Kirstin's. It looked better than mine...and she used bacon!!!!

I had two leftover heads of cauliflower from my last Bountiful Basket that needed to be used so I dusted off this super easy recipe for you as my very first post!!  "What is Bountiful Baskets?" you might ask. Well, it's an amazing co-op of fruit and vegetables designed to get fresh produce to rural areas. Check it out at  Anywho...Let's get this pizza party started!!  I doubled this recipe for both pizzas pictured above and below.  

Crust Ingredients

1 head of cauliflower

1 large egg beaten

1 cup mozzarella cheese

2 tablespoons parmesan cheese

herbs and salt & pepper to taste

Sauce Ingredients

15 oz canned, crushed tomatoes (or fresh tomatoes run through the blender or food processor)

1/2 6 oz can of tomato paste

1 clove fresh minced garlic

1 teaspoon basil

1 teaspoon oregano

1/2 teaspoon salt (to taste)

1/2 teaspoon red chili flakes (optional)

Start the sauce a couple hours early if you can.  The longer it cooks, the better.  Combine the ingredients in a saucepan and simmer.  You can adjust the tomato to paste ratio depending upon how thick you like it.  Or you can always buy sauce.  

Next, let’s get this head of cauliflower in the food processor and chop finely.  It can be done by hand if you are looking for a good wrist WOD but make sure that you get it finely chopped. Toss the "cauliflower rice" in a bowl and microwave for 8 minutes.  Once it is cool, combine with the remaining ingredients.  Mix well by hand.  Don't be scurrred, get in thurrr!  Line your baking pan with parchment paper (not wax paper), and spray with cooking spray.  I like coconut oil cooking spray or you can lightly grease the paper with coconut oil. Press the mixture evenly into a 10 in round pan and bake 15 min at 425 degrees.  Remove, top with your sauce and toppings of choice and return to the oven for another 10 minutes or until cheese is melted and bubbly.  I'm not gonna lie to you, this crust is not as stout as a grain based crust so you may need to use a fork.  Enjoy!

This one is mine. No bacon. I'm ashamed.  

This one is mine. No bacon. I'm ashamed.