IIFYM Tortillas? Yaaaaaaaaas!
Another IIFYM Monday, guaranteed to your taste buds scream in joy!
IIFYM, Macro Monday, 6-19-17, Southwest Beef and Quinoa Stuffed Peppers
Serving Size: 1 pepper
Yields: 4 peppers
•¾ cup quinoa
•4 green onions
•2 cloves garlic
•1 lb . ground beef
•2 red bell peppers
•2 yellow bell peppers
•2 diced tomatoes
•*1/2 cup grated Monterey Jack cheese
•2 Tbsp . olive oil
•1 ½ tsp . chili powder
•1 ½ tsp . cumin
•½ tsp . paprika
•¼ tsp . cayenne
•Salt and pepper
*Cheese is optional. Add in 8g fat and 5g protein if used
1. Preheat oven to 400 degrees. Boil water and a pinch of salt in a small pot. Once boiling, add quinoa. Cover and cook on low heat for 15-20 minutes.
2. Arrange the pepper halves on a baking sheet and drizzle with 1 Tbsp. olive oil. Sprinkle with salt and pepper. Bake until softened , 7-10 minutes.
3. Meanwhile, heat 1 Tbsp. olive oil in a large skillet over medium-high heat. Add onions, green onions and garlic, cook for 4 minutes, until softened.
4. Add ground beef and break up as it browns, 3-4 minutes.
5. Stir in chili powder, cumin, paprika and cayenne and cook for an additional 30 seconds. Add in tomatoes and let simmer for 5 minutes.
6. Stir in cooked quinoa and season with salt and pepper.
7. Fill peppers with beef mixture and sprinkle with cheese.
8. Bake 10 minutes. Serve with lime wedges on the side.
Does it fit? IIFYM people rejoice! 4 servings of deliciousness in 15 minutes… can’t beat it!
IIFYM, Macro Monday, 6-12-17, Chicken and Broccoli with Peanut Sauce
Cook Time: 15 minutes
•1 1/2 lb. boneless chicken breast, cut into 1-inch
•2 cloves minced garlic
•1 scallion, diced
•1 red bell pepper, diced
•3 tbsp. peanut butter
•1 tbsp. tamari
•1 tsp sriracha (optional)
•1/4 c. chicken broth (additional if a thinner consistency is desired)
•3 c. broccoli
•1/2 tsp red pepper flakes, optional
•1/4 c. dry roasted unsalted peanuts
1. Heat cooking spray over medium-high heat until hot.
Add chicken and stir fry until browned on the outside,
about 3 minutes.
2. Add garlic, scallion, bell pepper and broccoli and stir-fry
about 2 to 3 minutes.
3. Warm peanut butter in the microwave until it becomes
liquid, about 20 seconds. Mix in the tamari, siracha (if
using), and the chicken broth.
4. Pour peanut sauce over chicken and veggies and toss to
coat. If desired, add additional chicken broth for a thinner
sauce. Cook until broccoli is crisp tender, about 2-3 more
5. Season with red pepper flakes, if desired. Top with
peanuts and serve.
For all of you IIFYM Athletes out there, this Macro Monday Recipe for Sausage Supreme Pita Pizza is like a free cheat day for your taste buds!
IIFYM, Macro Monday, 6-5-17, Sausage Supreme Pita Pizza
- Serving size: 1 bowl
- Recipe yields: 2 bowls
- Calories: 591
- Fat: 31 g
- Carbs: 43 g
- Protein: 36 g
IIFYM, Macro Monday, 5-22-17, Mango Chicken with Coconut Cauliflower Rice
For all of you IIFYM athletes, this simple-to-make mango chicken is served over coconut cauliflower rice. With a little fresh ginger and habanero, it packs a flavorful punch!
- 2.5 tsp coconut oil
- 1.5 tsp fresh ginger, minced
- 1 tsp garlic, minced
- 1/2 tsp habanero pepper, minced (optional)
- 3/4 cup 100% orange mango juice
- 1/2 tbsp coconut aminos
- 1 tsp tapioca flour
- 3 tbsp tapioca flour
- 8 oz chicken breast
- 2 tbsp coconut oil
- salt, to taste
- pepper, to taste
Cauliflower Rice Ingredients
- 3 cups cauliflower
- 2 tsp coconut oil
- 2 tbsp unsweetened coconut flakes
- 1/2 large mango, cubed
- cilantro to taste, roughly chopped
- green onion to taste, roughly chopped
- 1 tsp sesame seeds
- Heat 1-1/2 teaspoons of coconut oil in a large skillet over medium heat.
- Add in the ginger, garlic, and habanero pepper, and cook until fragrant, about 1 minute. Add in the juice and coconut aminos. Raise the temperature to high heat, and bring to a boil. While liquid is boiling, place the tapioca flour in a small bowl.
- Once the liquid comes to a boil, add 2 teaspoons of it to the bowl with the tapioca flour and whisk until smooth. While stirring constantly, pour the tapioca mixture into the sauce and boil for 2 minutes.
- After the sauce has boiled, reduce the heat to medium-low and simmer, stirring frequently, until the sauce reduces by about 1/4 and becomes shiny, about 6-7 minutes.
- Transfer sauce to a large bowl to let it cool and thicken while you make the chicken.
- Place the tapioca flour in a large Ziploc bag. Cut the chicken into cubes, season it with salt and pepper and add it into the bag, shaking until evenly coated in the flour.
- In a medium pan, heat 1 tablespoon of the coconut oil over medium-high heat. Place half of the chicken into the pan, being careful not to crowd it, and cook until golden and browned, about 2-3 minutes. Flip and repeat.
- Transfer the chicken to a paper-towel-lined plate, and blot off any excess oil. Repeat with the remaining chicken. If the chicken starts cooking too quickly, turn the heat down slightly.
- While the chicken cooks, place the cauliflower in a large food processor and process until broken down and rice-like.
- Heat the 2 teaspoons of coconut oil in a large pan over medium-high heat and add the cauliflower and coconut flakes. Cook until lightly golden, about 2-3 minutes.
- Cover, reduce the heat to medium, and cook until the cauliflower is tender, about 2-4 minutes.
- Transfer the chicken and mango cubes into the bowl with the sauce and toss until evenly coated.
- Divide the chicken and cauliflower between two plates and garnish with cilantro, green onion and sesame seeds. Enjoy!
Leave It At The Door
A popular CrossFit mantra is to “leave your ego at the door”.
Come in humble. Come in with humility. Come in open minded.
The WOD is going to be a painful reminder of things we can get better at. It will be a mental test of how deep you can dig to push on and continue, and to “continue well” after possibly trying and failing.
Regardless of how strong we are, how fast we can do “Fran”; no matter if we have the top time, the biggest lift, the most reps every day- it does not make us better than the person next to us. It does not make us a better person at all.
Not just your ego, but your individual stress, anger, negative attitudes- all of it needs to be left at the door. Better yet, leave it in the car before you get out of it, or at your work or home. If you come to CrossFit Soda City, and your head is full of negativity, how do you have room for anything positive?
If you say “I can’t”, guess what? You won’t.
Luke Skywalker – “What’s in there?”
“Only what you take with you.”
Are you ever at work and realize you don’t have anything to eat, or complain about not having the option of good nutritional choices while away from home?
Are you meal prepping?
We have all heard that “failing to plan is planning to fail”, and this can not be stressed enough with your diet. Having proper and ENOUGH food easily accessible throughout your day is paramount to keeping your body properly fueled. If your daily choices are regularly fast food, or no food- your personal fitness goals will not happen. You can not exercise your way out of a bad diet, especially as you get older and that young college metabolism begins to slow.
The amount of meal prepping you do is going to depend on how much time you have, and are willing to dedicate.
If you’re wanting and willing to learn more, just ask us and we will happily sit-down with you.