Recipes

Chocolate Chili /  by Stephen Cooper

Chocolate Chili (Recipe from Well Fed)

Ingredients:

  • 2 Tbsp coconut oil
  • 2 medium onions, diced (about 2 cups)
  • 4 cloves garlic, minced (about 4 tsp)
  • 2 pounds ground beef
  • 1 tsp dried oregano leaves
  • 2 Tbsp chili powder
  • 2 Tbsp ground cumin
  • 1 1/2 Tbsp unsweetened cocoa
  • 1 tsp ground allspice
  • 1 tsp salt
  • 1 can (6 ounces) tomato paste
  • 1 can (14.5 ounces) fire-roasted, chopped tomatoes
  • 1 can (14.5 ounces) beef broth
  • 1 cup water

Prepare

  1. Heat a large deep pot over medium-high heat, then add the coconut oil. When the oil is melted, add onions, stir with a wooden spoon and cook until they’re translucent, about 7 minutes. Add the garlic and as soon as it’s fragrant, about 30 seconds, crumble the ground meat into the pan with your hands, mixing with a wooden spoon to combine. Continue to cook the meat, stirring often, until it’s no longer pink.
  2. In a small bowl, crush the oregano between your palms to release its flavor, then add the chili powder, cumin, cocoa, allspice, and salt. Combine with a fork, then add to the pot, stirring like you mean it. Add tomato paste and stir until combined, about 2 minutes.
  3. Add the tomatoes with their juice, beef broth and water to the pot. Stir well. bring to a boil then reduce the heat so the chili enjoys a gentle simmer. Simmer uncovered for at least 2 hours. Do not skimp on the simmer.

I ate this last night, really yummy.

Shake and Paint /  by Stephen Cooper

Morning get up and go breakfast shake. Water, protein powder, big handful spinach, frozen acai.  (Clients sometimes ask where can they buy frozen acai in Pasadena...I usually get Sambazon frozen acai at Whole Foods.) 

Workout...

Some clients have asked me to post our workouts.  Here is the link to yesterday's workout.

Fun...

We have a very fun event planned for Friday April 5 from 8 pm - 10:30 pm. 

We will be meeting at Paint The Town in San Marino.  There, we will have the whole place to ourselves.

Each person will get to select one studio painting and the instructor will walk you through the painting process, step by step. (Don't look to me for any tips or pointers...and no laughing at my lack of painting skills).  You can change colors, backgrounds and add whatever creative things you want. 

Don't worry if you have never painted before...

Please bring wine or your favorite beverage, and some healthy snacks if you like.

The cost is $25 per person.  Please confirm your space with me soon so that we can plan on supplies.

Calendar

April 1, Monday, Wednesday, Friday Boot Camp Begins

April 2, Tuesday/Thursday Camp Begins

April 5, Paint The Town Party in San Marino

 

Finish Your Week Strong /  by Stephen Cooper

The weekend is just hours away...but...and I emphasize but...many of you still have one workout to complete.

Those of you who came this morning...nice work.  (Those of you who missed...I know who you are.)

Make the best of your time, and get your workout in.

On to today's recipes...

Breakfast

Primal Breakfast Casserole (credit Mark's Daily Apple)

Approximately 4 servings

  • 1 pound ground breakfast sausage or other ground meat
  • 3 turnips, peeled and grated (a food processor works well for this)
  • 4 eggs, beaten
  • 3 scallions, chopped

Instructions:

Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through.

Mix the sausage with the rest of the ingredients.

Spoon into a 8×8 baking pan.

When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.

Lunch

Chicken Stir Fry over greens… (credit Everyday Paleo)

1 package already cooked chicken from Trader Joe’s or 3 -4 cooked and diced chicken breasts

1/2 package of sliced mushrooms

1 head of organic broccoli chopped

2 organic carrots sliced

2-3 green onions (i used 1 giant one from the farmers market…)

1/2 a bag of frozen onions and bell peppers from Trader Joe’s

1 jar of marinated artichoke hearts

1/4 -1/2 cup organic free range chicken broth

grape seed oil

crushed garlic, black pepper, sea salt, and dried basil to taste

2 bunches of greens to your liking (chard or kale is good…)

Chop up your greens and either steam or saute until tender, set aside.  In a large skillet, pour enough grapeseed oil in to cover the bottom and heat over medium.  Add frozen onions and bells until thawed and add broccoli and carrots.  Cook broccoli and carrots until crisply tender and then add remaining veggies, artichoke hearts and chicken.  Stir together until warm, add seasoning and chicken broth, stir and simmer for just a couple of minutes.  Serve over a bed of greens.  Make a double batch and pack in Tupperware for next day’s lunch!

Dinner

Stuffed Zucchini (credit Everyday Paleo)

3-4 large zucchinis

2 pounds ground bison or other ground meat

1 red onion, diced

1 eggplant, peeled and diced

8.5 oz sun dried tomatoes packed in olive oil, finely chopped

1 cup fresh basil, diced

2 tablespoons fresh rosemary, finely diced

4 garlic cloves, minced

1 tablespoon dried oregano,

A splash of balsamic vinegar

Sea salt and black pepper to taste

Preheat your oven to 375. Cut a thin slice of the top of the zucchinis and scoop out the inside of the squash leaving the shell.  Drizzle the insides of the squash with olive oil and bake for 20 minutes.  While the squash shells are in the oven, start browning your ground meat, when the meat is almost brown, add the onions, eggplant, and diced excess zucchini, and cook until the eggplant is soft.  Add the remaining ingredients and cook for another 5-10 minutes.  Pull the shells out of the oven and stuff them all as full as possible with the meat mixture.  Put the stuffed zucchinis back into the oven and bake for another 30-40 minutes.

Boot Camp Workouts and The Right Food to Help You Burn Fat /  by Stephen Cooper

This morning we did a challenging bodyweight boot camp workout designed to burn fat, and adding these foods will not only fuel your body for training, but they will also help you to burn fat.

Breakfast

Pumpkin Pancakes, credit-Fast Paleo.com

Ingredients

  • 1/2 C Canned Pumpkin
  • 2 Eggs
  • 1 Tbsp Honey
  • 1/4 C Coconut Oil- Melted
  • 1/4 C Coconut Milk
  • 1/4 C Coconut Flour
  • 1 tsp Cinnamon
  • 1 tsp Baking Powder

Cooking Steps

Preheat griddle or pan to 350. In separate bowls, mix wet and dry ingredient.
Combine wet into dry. Spoon mixture onto griddle and cook 2-4 minutes per side.
Enjoy as is, smeared with more coconut oil, or topped with pure maple syrup and pecans. Mmmm!

Lunch

BLT Salad

Ingredients

  • 6 Slices Bacon
  • 1 head Romaine Lettuce
  • Tomatoes
  • 2 Tbs Dijon Mustard
  • 2 Tbs Honey
  • 2 Tbs Olive Oil

Cooking Steps

Mix mustard, honey and oil to make dressing.

Fry bacon then chop. Slice tomato. Chop lettuce. Toss with dressing. Quick, easy and DELISH!


Dinner

Mexican Stuffed Bell Peppers, credit-Fast Paleo.com

Ingredients

  • 1lb Lean Ground Beef (grass fed ideal)
  • 1 Chopped Onion
  • 1 Can tomatoes with green chillies
  • 1 hand full chopped Cilantro
  • 1/2 can Black Olives sliced
  • 4 Yellow Bell Peppers
  • 1 tub fresh salsa
  • 3 Avocados
  • 6oz can of tomato paste (optional)

Cooking Steps

Preheat Oven to 350. Brown beef with 2 Tablespoons Chilli Powder, 1/2 Tablespoon Garlic Salt, 1 Tablespoon Cumin, 1/2 Tablespoon Red pepper, 1 Tablespoon Paprika, 1 Tablespoon Onion Powder, and 1 Teaspoon Oregano.

While it is browning, chop the white onion and cilantro. Add onion and cilantro to the beef and saute another 5 minutes. Half and seed the bell peppers. Take one half bell pepper, finely dice it. Add diced bell pepper, canned tomatoes, 6oz can of tomato paste (if you like ‘em creamy), and olives to the meat mixture.

Spray a glass pan with olive oil and place bell peppers open side up. Push the meat mixture to one side for the pan and tilt it so that any access liquid drains to the other side. Spoon out any excess liquid. fill each pepper with the meat mixture. Bake for 30 minutes.

While they are baking, mash up the avocados and 1 Teaspoon Garlic Powder. When they are done scoop some guacamole on top and use salsa as desired.

 

What Works for Fat Loss (3 New Boot Camp Recipes) /  by Stephen Cooper

Three new recipes to keep you on track for losing fat at Boot Camp Pasadena. 

Breakfast

Bacon & Avocado "Sandwiches" (credit, FitBomb.com)

Ingredients

  • 4 strips of thick-cut, nitrate-free bacon
  • 1 medium-sized Haas avocado
  • 1 lime
  • Kosher salt to taste

Cook and drain bacon.

Mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky 'n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt. 

Lunch

In n Out protein Burger (No cheese though)

Enjoy this treat!  I'm not suggesting this be an everyday thing.

Dinner

Liver and onions (credit,Paleo Diet Lifestyle)

This recipe serves 4 people.

Ingredients

  • 4 large slices pork or beef liver;
  • 5 large onions, sliced;
  • 6 tbsp butter or lard;
  • Salt and pepper to taste;

Preparation

  1. Heat a large skillet over medium-low heat and add 5 tbsp of the butter and the sliced onions. Cook slowly, stirring often, for about 20 to 25 minutes, until the onions are really soft and caramelized.
  2. Near the end of the cooking process of the onions, heat another pan over a medium-high heat and cook the liver with the rest of the cooking fat, about 3 minutes on each side.
  3. Serve the liver topped with the delicious and creamy cooked onions. This is also delicious served with a little bit of homemade salsa on the side.

Midway Through This Boot Camp Session /  by Stephen Cooper

Today's recipes...

Breakfast

Cinnamon Power Smoothie (via Paleo Digest)

Ingredients

  • 3 Large Eggs
  • 1/2 Cup Almond Milk
  • 1 Pear, Chopped
  • 3 TBSP (1/2 Medium) Avocado
  • 2 tsp Cinnamon
  • 1/4 Cup Ice

Lunch

Pico de Gallo Chicken Soup (via Paleo Digest)

Ingredients

  • Chicken
  • Chicken Stock
  • Tomato
  • Onion
  • Cilantro
  • Chili peppers / Jalapenos
  • Lime
  • Garlic (optional)
  • Avocado

Dinner

Chilli Egg Bake (via Paleo Digest)

A New Week Begins /  by Stephen Cooper

Maybe you got off track this weekend.  Today is the day to get right back in to action.

Today's recipes...

Breakfast

Zucchini Pancakes (credit: Paleo Breakfast) 

Ingredients:

- 1 medium size zucchini

- 1 medium size green onion

- 1 large egg

- Salt to taste

- Pepper to taste

- 2 1/2 tablespoons olive oil for frying

Prepare:

- Grate zucchini into a small bowl.

- Finely chop 1 green onion and mix with the zucchini.

- Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.

-Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten. Flip and while second side is browning.

 

Lunch

Lettuce Wrap, via PaleoOz.com

 

Dinner

Paleo Chicken Fajitas, via Paleo Diet Lifestyle.com

Fajitas are a classic in Tex-Mex cuisine and are adored universally by kids and adults alike. The classic fajita calls for skirt steak and is served with a choice of toppings over corn or flower tortilla, but this paleo take on the classic fajita meal is just as delicious without the tortilla. Today, fajitas are also commonly prepared with pork, chicken or shrimp and the usual vegetables include bell peppers and onions. Enjoy making a big batch and pleasing the whole family with this classic do it yourself dinner. This recipe serves about 5 people, but be sure to make more for leftovers.

Ingredients

  • 3 lbs chicken breast, cut in thin strips;
  • 3 bell peppers;
  • 3 onions, sliced;
  • 2 tbsp oregano, chili powder, cumin and coriander;
  • 6 chopped garlic cloves;
  • Juice of 5 lemons;
  • 4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here);
  • Butter lettuce to serve;
  • You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde;

Preparation

  1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well;
  2. If preparing ahead of time, let marinate in the refrigerator for about 4 hours.
  3. When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.
  4. Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

Day Three /  by Stephen Cooper

So by now you've reached day two or three depending on how often you train with us.

 

  • My hope is that you've taken my advice and recorded your "before" measurements and taken your "before" pictures.  (These are for you to keep.)

 

I'm often asked why I don't take and record these measurements.  I used to do it a lot when I first got in to training some 14 years ago.  My view on this is that I want you to be in control.  I want you to be the one who creates the habits, and not rely on me to track your numbers.

Part of your boot camp experience is to learn and to create these habits for yourself.  Our time together is short, but hopefully you'll come away with habits that will serve you for a lifetime.

It's also my part in helping you simplify things.  Keeping simple notes anywhere you record your thoughts is the way to go.  Don't overcomplicate things.  Focus on the bascis.

 

  • Have you bought or read the Paleo Solution by Robb Wolf?  This is my suggested book for this camp, and should help immensely with your health and fat loss goals.
  • Have you purchased the grid to roll out those kinks and sore muscles?

 

Your success depends on you following through on these things.  I can only suggest, but you've got to take action.

On to today's recipes...

Breakfast

Almond butter pancakes (Mark's Daily Apple)

Snack

2-3 hard boiled eggs

Lunch

Chicken Club Wrap (Mark's Daily Apple)

Ingredients: 
3 large lettuce leaves
1 cup cooked chicken (leftovers is best here!), chopped into bite-size pieces
½ cup sliced red pepper
1 plum tomato, sliced
½ avocado
1 tbsp mayonnaise
If you have it on hand, feel free to add in some bacon

Method: 
Wash and pat dry the large lettuce leaves. In the center of each leaf, pile all of the ingredients. Top with a dab of mayonnaise, wrap up and enjoy!

Dinner

Easy Chicken Enchilada (Mark's Daily Apple)

Ingredients: 
2-3 cups of cooked chicken breast, steak or turkey
1 ½ cups cheddar cheese
¼ cup of cream or half & half
1 scallion
3 egg whites

Enchilada Sauce: 
1 8oz can tomato sauce
2 cups water
2 tbsp olive oil
2 tbsp butter
1 tsp cornstarch
½ tsp cumin
½ tsp unsweetened cocoa powder
½ tsp garlic powder
2 tbsp chili powder

First prepare enchilada sauce. In a medium skillet, warm butter and oil. Add all dry ingredients, whisk in two cups of water and tomato sauce. Stir continually until sauce thickens. Adjust spices accordingly and set aside. In a second skillet, heat chicken in a quarter cup of enchilada sauce. Bring to simmer. In a mixing bowl, add eggs and half and half and beat until well blended. Heat up small skillet, spray with non-stick spray and add just enough egg mixture to coat pan. Allow to cook through, about 1-2 minutes. Repeat till all mixture is gone (you should get about 6 crepes). Inside a baking dish, place one of the egg crepes and coat with a small amount of sauce. Add chicken, a small amount of cheese and roll. When all are rolled top with remaining sauce. Sprinkle chopped scallions and cheese on top and bake at 350 for 10-15 min or until cheese melted and bubbly.