Author: corieadamucci

A Spoonful of Change.

Hello to you Wod, Eat, Repeaters! I come bearing good news just in time for the holiday season. First, however, I’ve gotta let you in on some bad news. WOD, Eat, Repeat as obviously slowed down in the recent past, as you can all tell, and will soon be halted all together. BUT here’s the good news: If you haven’t heard already, I’ve begun something of a new business venture. It’s called Get Real Nutrition, LLC. and it’s a way for me to get all of the nutrition knowledge in my head to the world around me. It’s nothing fancy or complicated. Just insightful nutrition advice with a realistic, whole foods approach.

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Not only does the site detail the nutrition services I’m offering…

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But it’s even got a pretty sweet blog with most of the recipes I posted here on WOD, Eat, Repeat along with a bunch of new ones!

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Go ahead & subscribe for a bi-weekly newsletter that summarizes all my most recent posts & outlines a nutrition topic of interest. There’s no fluff on my site. There’s plenty of that in the mainstream media. Instead, I think it’s time to Get Real about nutrition & healthy habits. See you over there!

http://www.getrealrd.com

 

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Homemade Chicken Apple Patties

Oh how I love fall flavors. They’re both warm and inviting; hearty and satisfying; sweet and savory. These Chicken Apple Patties are that & more, the perfect little roundup of all things fall. They’re a homemade versions of sausage patties. I got the idea from PaleoHacks and, to be honest, I was a bit intimidated by it. I’m comfortable working with raw meats, but for some reason the idea of grinding up whole chicken breasts myself seemed outside my comfort zone. I’ve heard some icky stuff about the nutritional content of commercial ground chicken though, so I bit the bullet and gave it a go. Boy am I glad I did because these came out awesome!

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The idea was simple: Real ingredients all ground up and cooked into convenient little patties. Perfect for a protein punch at snack time or a great alternative when eggs get boring morning after morning. They’re a little sweet and the perfect amount savory stuffed with flavorful herbs & in-season apples. The best thing is, you probably have all the ingredients you need already!

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Homemade Chicken Apple Patties

cooks 8-10 patties

Ingredients:

  • 1 tablespoon coconut oil
  • 2 small gala apples, peeled & chopped
  • 1/4 onion, diced
  • salt & crushed black pepper to taste
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon fennel seeds
  • dash of nutmeg & cinnamon
  • 1 lb boneless, skinless chicken
  • 1 egg
  • dash salt
  • coconut oil for cooking

Directions:

In a large pan or skillet, heat the coconut oil and add the apple, onion, salt & pepper, rosemary, thyme, fennel, nutmeg, & cinnamon. Cook over medium heat, stirring occasionally, until apples & onions are tender. (if you want to really up the flavor of these patties, caramelize your onions first!)

While the apple mix is cooking, place the chicken in a food processor and pulse until ground. Add in the egg and apple mixture and pulse until incorporated.

Heat some more coconut oil in the same pan your used for the onions and apples. Scoop balls of the chicken mixture out (roughly the size of a golfball) and drop into the pan. Lightly flatten the tops to form the patties and sprinkle with just a dash more of salt. Cook for 4 minutes per side or until golden brown and cooked through. Continue until all your chicken has been patty-fied.

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Give these a go, seriously. I even used them to top my Fall Harvest Salad (recipe coming soon) last night. This is real, whole food.

Made from natural ingredients that you can pronounce, no junk, no surprises. That’s just the way we like it.

Peanut Butter Energy Bites

Did you know that big bag of Progenex sitting in your pantry has more uses than one? Sure you can mix it with water post WOD or milk when you’re feeling fancy, but how about when you need a decadent little bite mid-day to keep your hunger at bay? Well that’s when you mix it with peanut butter. Yes you read right, Progenex more muscle blended smooth with peanut butter and naturally sweet dates is the perfect little bite to give you high quality protein, carbs, and healthy fat so you can satisfy that sweet tooth and get on with your day!

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Peanut Butter Protein Bites

Makes 8-10 bites

Ingredients:

  • 4 Medjool Dates, pitted
  • 4 tablespoons Natural Chunky Peanut Butter
  • 1 scoop Progenex More Muscle
  • 2 teaspoons chia seeds, ground (optional)

Directions:

Place all ingredients in a small food processor and blend until combined. Roll the mixture into 8-10 small bites (roughly sized between a teaspoon and a tablespoon). Store in an airtight container in the refrigerator.

Notes: If you’re not using Medjool Dates (the bigger ones) then use about 6 regular pitted dates. Definitely go for the natural peanut butter here. We want good quality healthy fats, not processed sugar that gets passed off as a healthy fat. You can use any flavor More Muscle you’d like here! I was really digging the cookies & cream because you get those little cookie pieces in there, but the chocolate was really good too.

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MMMM  YUM. Look at all that delicious. Don’t go overboard on these (It’s very easy to… trust me… I know.) The high fat content isn’t great for quick release into those muscles of yours (which is what you need immediately post WOD) so try not to have them as your go-to post WOD snack. They’re better when hunger strikes outside of that hour window on either side of your workout.

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NutritionFundamentals

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NutritionFundamentals is almost here! This Saturday Jersey Devil CrossFit is hosting a nutrition seminar by yours truly (that’s me). We’re covering best nutrition practices for active individuals and athletes. I want to give out some awesome info and to make sure I’ll have enough I’d love to get an idea of how many people are coming out to take the first step towards better nutrition and improved performance. If you think you might stop by let me know in the form below! Can’t wait to see everyone.

Sweet Potato Waffles

Sweet potato season is coming in hot. You’re gonna want some sweet potato centric recipes for the cool fall days ahead. Luckily for you guys, every season is sweet potato season in our house, so I’ve got plenty coming your way. Almost anytime I can add sweet potatoes to a recipe I’ll do it.

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And thus my adventure to find the perfect sweet potato waffle began. I tried to go paleo on these, experimented with coconut flour recipes and blah blah they all fell apart. It would have been fine if you’re into eating a pile of broken mushy sweet potato waffles (which doesn’t sound too bad right about now), but I had bigger plans for my waffles. I needed a sturdy waffle to hold up as the base for some turkey cobb sandwiches I had been dreaming up. So, I threw the paleo requirement out the window and went for these sweet potato beauties.

Sweet Potato Waffles

Makes 8-10 medium sized waffles

Adapted from Joy The Baker

Ingredients:

  • 2 small sweet potatoes
  • 1 1/2 cups all purpose or whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground ginger
  • 2 T packed brown sugar
  • 2 large eggs
  • 2 tsp vanilla extract
  • 5 T unsalted kerrygold butter, melted
  • 2 T maple syrup
  • 1 1/4 cup buttermilk (or make butter milk with just under 1 1/4 cup milk and 1 tablespoon fresh lemon juice)

Directions:

To roast your potatoes, preheat the oven to 375 degrees F. Place your sweet potatoes on a baking dish and rub with olive oil. Roast until you can insert a fork into the potatoes with no resistance. This could take anywhere from 45 to 60 minutes depending on the size of your sweet potatoes. Allow your potatoes to cool, remove the skin and mash in a medium bowl with a fork. This step can also be done in advance.

In a medium bowl whisk together flour, baking powder, baking soda, salt, and spices. Set aside.

In another medium bowl or a standing mixer, beat together the brown sugar and eggs until well combined. Add in the vanilla. Whisk in the melted butter, syrup, and buttermilk.

Add in the sweet potatoes and all the dry ingredients, mix until combined. Allow this mix to rest as you heat up your waffle iron.

Spray your waffle iron and pour in 1/4-1/3 cup batter for each waffle for a medium sized waffle and cook according to waffle iron instructions. Serve however your heart desires. Mine served as the bread for a delectable sandwich. These also freeze well!

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toasted brown rice and mushrooms

Brown rice is a great side dish, especially if you’re looking for a healthy, gluten free, whole grain carbohydrate to make some gains after your workout. However it can be quite the challenge to cook. We’ve had our share of bland and undercooked brown rice disasters, but I finally found the perfect way to make brown rice a dinnertime favorite. In this recipe the rice gets toasted and cooked up with some flavorful onions and garlic, then sautéed with caramelized mushrooms and fresh herbs. What you get is awesome.

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Toasted Brown Rice and Mushrooms

Makes 3.5 cups

Recipe from cookin’ canuck

Ingredients:

  • 2 tsp olive oil, divided
  • 1/2 yellow onion, chopped
  • 2 garlic cloves. minced
  • 1 cup brown rice
  • 1/2 cup chicken broth
  • 1 1/2 cup water
  • 8oz crimini mushrooms, sliced
  • 1 tbsp minced fresh thyme
  • 3 tbsp minced fresh parsley
  • salt & pepper

Directions:

Heat 1 tsp olive oil in a medium saucepan over medium heat. Add the onions and garlic and cook until soft and fragrant (don’t let them burn). Add the rice and cook, stirring constantly, for 1 minute. This toasts the rice and gives it a great flavor.

Stir in the broth and water. Bring to a boil, then reduce to simmer. Cover and cook until all the liquid has absorbed, 40-50 minutes. Here is where you could break up this recipe. If you’re prepping this stuff then stop here, let your rice cool and keep it in the fridge to finish later. If making it all right now, keep on truckin’.

Heat your other teaspoon olive oil in a large skillet over medium high heat. Add the mushrooms and, stirring occasionally, cook until browning and fragrant (5 minutes). Stir in the thyme and cook for another 30 seconds. In the same skillet, dump in the rice, parsley, and some salt and pepper to taste. If you split things up and your rice is cold give it all some time to toast and heat back up, if not just toss together and serve.

paprika chicken and a white wine butter thyme sauce

Smoky paprika. White wine. Smooth butter. Fragrant thyme. And some big ass chicken breasts… oh baby my mouth is watering just thinking about it all again. This chicken dish is not your average chicken dish. It’s not run of mill or boring and overdone. This chicken is juicy and decadent. It’s leave you wanting more.. and more… and more kind of good.

 

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Paprika Chicken in a White Wine Butter Thyme Sauce

Serves 4

Recipe adapted from the kitchen paper

Ingredients:

  • 4 large chicken breasts (boneless, skinless)
  • 2 tsp paprika
  • salt & pepper
  • 1 stick kerrygold butter (8 tablespoons)*
  • 1 handful fresh thyme leaves
  • 4 -5 large garlic cloves, minced
  • 2 cups dry white wine
  • 4 handfuls fresh spinach

Directions:

Season the chicken breasts with the paprika, rubbing evenly on all sides as well as some salt and pepper. Melt 2 tablespoons of the butter in a large pan or skillet over medium high heat. Add the chicken, top side down, and cook for roughly 3 minutes or until golden and crisping. Flip and cook for another 3 minutes on the other side, turning down the heat to medium.

After the 3 minutes add in the remaining butter, thyme, and the garlic. Cook, the garlic and thyme for another 2 minutes before adding in the wine. Bring to a gentle simmer and allow to cook for roughly 20-25 minutes. The wine will reduce, so feel free to add more if you need (I did, probably added in another 1/2 cup about half way through).

Add the spinach and allow to wilt fully. Make sure your chicken is cooked through and serve. We ate ours with some toasted brown rice and mushrooms (recipe on the way) and it was delicious!

* We love butter in our house, well not just any butter. We love kerrygold butter, made from the milk of grassfed cows. We are firm believers that fat doesn’t make you fat so we have no remorse scarfing down a healthy fat dense dinner, but we know that not everyone feels the same way just yet (it’s something that might need to be eased into). If you don’t have good quality butter or you just can’t stand the idea of using a whole stick of the stuff yet, you can sub up to half of the butter with olive oil.