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from the CrossFit Journal: Nick’s Zone: Chipotle Bison Chili With Butternut Squash, By Nick Massie and Jesse Kahle


  1. 42 oz. Butternut Squash, diced

  2. 8 cups of onions

  3. 12 cups mixed Bell Peppers

  4. 4 cups tomato puree

  5. 4 cups tomato in juice

  6. 3/4 cup minced garlic

  7. 3 tbsp. olive oil

  8. 2.5 lbs of grass-fed beef or bison, ground

  9. 2-3 tbsp. chili powder, or to taste

  10. 1 tbsp ground cumin, or to taste

  11. 1 tsp. chipotle chili powder, or to taste

  12. 3 tbsp. salt, or to taste

  13. 2 tsp. black pepper, or to taste




  1. Preheat an 8-quart stockpot over medium-high heat.
  2. Add the olive oil, chili powder and ground cumin. Stir to toast the spices.
  3. Stir in minced garlic.
  4. Season the topside of the bison with half of the kosher salt and pepper and add to the pot, seasoned side down. Season the other side with the rest of the salt and pepper and begin to break bison into chunks incorporating the garlic, spice and oil mixture. Cook for 1 minute.
  5. Add the onions to the pot and stir. Season with salt. Stir in the butternut squash. Put the lid on the pot and cook for 10 minutes.
  6. Remove lid, stir, season with salt and add the peppers. Cover the pot and cook for 10 minutes.
  7. Remove lid and add tomato product. Stir to incorporate and bring to a simmer.
  8. Once simmer is achieved, turn off heat and season one last time with salt, chili powder, cumin, and chipotle powder or chipotle chiles.
  9. Portion out into 11 3-block portions. Refrigerate for up to 1 week or freeze for up to 6 months. Bon appétit!

Hawaiian Poke

Thanks to Kelvin for this great recipe!


Serves 10


2 lbs fresh ahi tuna
1 small round onion, julienne cut (Maui Onions preferred)
3 green onions, diced
1/2 teaspoon freshly grated fresh ginger
3 finely diced garlic cloves
1/2 cup soy sauce
1 teaspoon sesame oil
1/2 teaspoon crushed red pepper flakes
1 teaspoon Chinese chili sauce (Rooster Brand)
1 teaspoon hawaiian sea salt or 1 teaspoon kosher salt
1 apple diced
1 mango diced
1 nectarine diced

*Also make sure you use real chinese seasame oil, soy sauce and garlic chili paste / sauce, the american shit wont do, lol.


1. Cut Ahi into at least 1/2″ cubes – set aside & refrigerate.
2. Combine all other ingredients in a large glass bowl & refrigerate for at least 30 minutes.
3. When ready to serve toss Ahi and other ingredients together.
4. Serve on chilled platter with chopsticks or toothpicks.


Courtesy of Jess…
  1. Add everything in a crock pot.
  2. Place the crock pot on low and cook for 5 hours
  3. Once cooked, take two forks and shred the pork
  4. Serve and Enjoy!

Paleo Granola Bars

Courtesy of Theresa Weinberg.  Thanks again Theresa, they were delicious!


  • 3 cups of assorted nuts and seeds
    (ideas: pepitas, slivered almonds, whole almonds, walnuts, sunflower seeds)
  • 1 cup dried cranberries
  • 2 cups unsweetened shredded coconut
  • 1/4 cup coconut oil
  • 1/2 cup sunflower seed butter
  • 1/2 cup raw honey
  • 1/4 teaspoon pure vanilla extract
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon



  1. Pull out a 9x13in Pyrex dish and throw down a layer of parchment paper. Set aside.
  2. Pour assorted nuts and seeds into a large mixing bowl and combine.
  3. Take 1 cup of assorted nuts out of bowl and add to a cutting board. Use a sharp knife to chop nuts into smaller pieces.
  4. Take remaining 2 cups of assorted nuts and add to a food processor. Pulse until they’re chopped much smaller, a variety in sizes of nut pieces will be good for look and feel of the bars.
  5. Add the nuts from the food processor and the cutting board back into the mixing bowl and stir to combine.
  6. Add the dried cranberries to the mixture and stir to combine.
  7. Add the shredded coconut to the bowl and again, stir to combine.
  8. In a small saucepan add coconut oil, sunflower seed butter, honey, vanilla, salt and cinnamon. (Maybe add a few more shakes of cinnamon while doing that too.) Cook, stirring over medium-low heat until it starts to bubble. Once bubbling, remove from heat.
  9. Pour the liquid mixture over the nut mixture in the mixing bowl and stir to combine. Make sure everything is mixed well.
  10. Pour the nuts-and-honey mixture into the previously set up dish on the parchment paper and either use a second sheet of parchment paper, slightly wet hands or a spoon to press firmly to pack the ingredients together. Make sure, then double check, that everything is nicely packed together.
  11. Let the mixture sit on the counter and settle for 2 hours.
  12. Cover and put in the freezer for 1 hour, or longer.
  13. Using parchment paper makes it super easy to now take the large sheet of granola out of the dish and transfer it onto a cutting board. Use a sharp knife to slice (not saw, otherwise they have a tendency to start to flake apart) the bars into whatever size pieces you’d like your granola bars to be. I did rectangular/squarish, palm size pieces.
  14. Enjoy! 🙂


Pizza Spaghetti Pie- Thanks Christine!!!

Serves: 3-4

  • 1 large spaghetti squash (about 600 grams)
  • 1 pound italian sausage
  • ½ yellow onion, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • salt and pepper, to taste
  • 3 eggs, whisked
  • (optional: add anything you like with pizza: veggies, basil)
  1. Preheat oven to 400 degrees.
  2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
  3. Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.
  4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
  5. Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
  6. Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
  7. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
  8. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
  9. Let rest for 5 minutes before serving.

CFI’s- Sausage Spaghetti Squash Bake

(Thanks Christine!! This is a keeper!!)

Serves: 4


  • 1lb Italian sausage
  • 1 medium spaghetti squash, halved and seeds removed
  • 1 bundle of kale, roughly chopped
  • 1 red onion, halved and sliced
  • 1 egg
  • ⅓ cup chicken broth
  • ½ cup canned coconut milk
  • 1 garlic clove, minced
  • 1 tablespoon garlic powder
  • 1 teaspoon tarragon
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon ground sage


  1. Preheat your oven to 400 degrees.
  2. Cut your spaghetti squash in half and use a spoon to remove the seeds and excess threads from your squash. Use some muscle.
  3. Place open side down on a baking sheet and bake for about 20-25 minutes or until you can press into your squash and it gives a bit.
  4. While your squash bakes, heat up a large pot under medium-high heat and add your Italian sausage. Break up with a wooden spoon or spatula.
  5. Once your sausage is cooked through, remove with a slotted spoon and put in a bowl.
  6. Keep the extra fat from the meat in the pot, add your minced garlic and add your kale, onions, and chicken broth. Combine.
  7. Then add your coconut milk and spices. Cover and let simmer for about 5 minutes.
  8. Pull your spaghetti squash out of the oven and dethread with a fork.
  9. Once your kale is wilted and onions have begin to become translucent, remove from heat and add your spaghetti squash as well as your egg to the kale/onion mixture. Mix thoroughly.
  10. Then add your cooked Italian sausage and mix together.
  11. Place the mixed ingredients into a baking dish (or same pot if it’s oven safe) and spread out evenly.
  12. Bake 15-20 minutes or until top is slightly browned.

Paleo Pancakes


  1. Bananas – 3
  2. Eggs – 3
  3. Cooking oil of your choice (We recommend Coconut Oil )
  4. Almond butter – 1/4 cup
  5. Whatever toppings you want


  1. Place bananas and eggs in bowl and mash until smooth
  2. Add almond butter to mixture and mix again
  3. Heat coconut oil in pan on low and place batter in pan in whatever shape you like
  4. Cook until the pancakes are browned to your liking
  5. Add toppings and enjoy!


Slow Cooker Balsamic Chicken & Sausage (with spaghetti squash)


4-6 boneless, skinless chicken breasts
6 fresh Italian sausage links (sweet or spicy or a combo is fine)
1 white onion, thinly sliced (not diced!)
4-6 cloves of garlic, chopped
Extra virgin olive oil
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp kosher salt
2 – 14.5 oz cans organic diced tomatoes
1 – 15 oz can tomato sauce
1 cup water or chicken stock
1/2 cup balsamic vinegar
+ 1 tsp Italian seasoning
+ 1/2 tsp kosher salt
+ 1/2 tsp garlic powder

Lay the breasts raw in the bottom of the slow cooker and drizzle with a couple tablespoons of olive oil. Add the first round of seasonings directly onto the chicken (Italian seasoning, garlic powder and salt).  Don’t mix, just leave it on top.  During the slow cooking process, it seasons the chicken directly for perfect flavor. Lay the fresh sausage over the seasoned chicken.

Layer the thinly sliced onion and chopped garlic next.  Then pour the diced tomatoes, tomato sauce, water/stock and balsamic vinegar into the pot.  Top with the second round of seasonings.

Cover and set the slow cooker to high for five hours.

this meal is great with spaghetti squash.  Slice the squash in half lengthwise, scoop out the guts and roast for 30-40 minutes at 400 degrees cut-side down.  When the timer goes off remove from oven and flip them over to cool slightly (cut side up). Use a fork to scrape the strands.


Paleo Bread


1.    Preheat oven to 350F.  Grease a 7.5″ x 3.5″ loaf pan very generously with coconut oil.
2.    In a small bowl or measuring cup, combine arrowroot powder, almond flour, ground flax seed, salt, and baking soda.
3.    In a large bowl, beat eggs with a hand mixer  until very thick about (4-5 minutes).
4.    Stir honey and vinegar into the eggs.  Fold dry ingredients into egg mixture until well combined.  Fold in sesame and sunflower seeds.
5.    Pour batter into prepared loaf pan.  Bake for 40 minutes.  Let cool 10-15 minutes before removing from loaf pan.


Paleo Breakfast Muffin





  1. Grease Muffin Tin with olive oil
  2. Wrap two slices of turkey bacon around inside of muffin tin. (If you use regular bacon do NOT grease pan)
  3. Crack one egg inside.
  4. Bake at 350 for about 15-20 min
  5. Let cool and then Pop “muffins” out





Baked Eggs in Ham Cups

Baked Eggs in Ham Cups

Prep Time: 5 minutes

Cook Time: 15 minutes



  • Eggs
  • Ham or Turkey
  • (Optional) Scallions, tomato or what ever you like with your eggs!



1. Preheat your oven to 400°F. Grease up your Muffin pan (coconut oil).

2. Fit 1 or 2 slices of ham into each muffin cup. (Use two when sliced thin)

3.  (Optional)  Depending on if you want your eggs all scrambled or not, you can crack an egg in to a separate cup and beat it before dumping it in to the ham cups.  If you do decide on doing this, you can also mix in your other ingredients (think chopped mushrooms/scallions/spinach).

4.  Place the muffin tray in to the oven and bake for 15 minutes or however well you like your eggs.




Bacon Sweet Potato Muffins


Bacon Sweet Potato Muffins

Ingredients (4 muffins)


6 slices of bacon
1 large sweet potato
1 egg
1.5 tsp minced dried onion
1 bunch chives
1 tsp coconut oil
Sea salt to taste


  1. Preheat oven to 400 degrees
  2. Grate the sweet potato and combine with the egg, mixing thoroughly.
  3. Grease the muffin tray with coconut oil. Lay a slice of bacon inside each cup to form a cup-shaped lining.
  4.  Fill  the bacon cup with the grated potato mix and sprinkle with the minced dried     onion. Add sea salt to taste
  5. Bake for 45 minutes.