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CROSSFIT FLATHEAD

UPCOMING WOD'S & BLOG

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Rest Day Recipe

Recipe created by: Emi Mraule, Black Iron Nutrition Coach

Macros per serving (makes 4 servings):

41g protein

11g carbs

7g fat


This week's focus/quote:

“Success seems to be connected to action.

Successful people keep moving.

They make mistakes but they don’t quit.”

-Denzel Washington

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Rest Day Recipe


Make Ahead Freezer Friendly Breakfast Burritos

Recipe courtesy of projectmealplan.com

Ingredients:

1 green bell pepper (or any color), diced

1/2 yellow onion, diced

1/2 tablespoon garlic powder

1 teaspoon chili powder

16 ounces ground breakfast meat (macros include ground chicken sausage)

10 eggs, whisked with a pinch of salt and a pepper whisked in

8 Ole Whole Wheat Tortilla Wraps (or other wraps, but make sure they are large)

1 cup shredded cheddar cheese

2 tablespoons avocado or olive oil

pinch of salt/fresh ground pepper

Instructions

Cook meat & veggies: Heat olive oil over medium heat in a large/deep skillet. When hot, add onion, pepper, garlic powder, and chili powder. Sauté for 3-4 minutes, stirring occasionally. Add meat and cook thoroughly, until completely cooked, stirring occasionally. Remove from heat. At this point, dump the meat and veggies in a large bowl, drain any excess liquid and set aside to cool.

Cook the eggs: Use a paper towel to wipe out your pan, or use an alternative pan. Reduce heat to low and return the pan to the heat. Add all eggs to the pan and stir continuously until the eggs are just barely cooked through. Do not over cook – eggs will cook a tiny bit more when your burritos are reheated. Remove the eggs from the pan and set aside to cool. Let everything cool completely to reduce moisture in the burritos.

Make burritos: Set up your burrito assembly line. Warm up your tortillas for 20 seconds in the microwave to make them more foldable and less likely to rip. Make 8 burritos, each with 1 big scoop of mixture and a sprinkle of cheese on top. Wrap your burritos by folding the sides in and wrapping the tortilla to tuck in the sides (like at Chipotle!).

Store & Reheat: Wrap each burrito tightly in foil and store in the freezer. Take a burrito out of the freezer the night before you plan to eat it so it can thaw. Best when reheated in a toaster oven for 7-8 minutes (depending on your toaster oven). You can also toast for 4-5 minutes to get the outside crispy, then microwave for 30-45 more seconds to ensure it’s heated through.

Macros:

Fat: 23g

Carbohydrates: 28g

Protein: 23g


This week’s focus/quote:

Everyday is an opportunity to get better.

Take advantage of it.”

-Aaron Horschig

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Rest Day Recipe


SHRIMP & PINEAPPLE FRIED RICE

Recipe courtesy of Black Iron Nutrition

Ingredients:

4 cups cooked rice

1 1/2 lbs medium shrimp, peeled and deveined

1 Tbsp avocado oil (or any cooking oil of your choice)

1 cup pineapple, diced

1 cup edamame

4 garlic cloves, minced

1 jalapeno, chopped

5-6 scallions, chopped

1 1/2 Tbsp soy sauce

1 tsp fish sauce

1 Tbsp sambal oelek, or Sriracha sauce


Directions:

Cook rice according to package directions and allow to cool.

Heat a large pan or wok on high eat. Add oil and shrimp and cook for a few minutes, until opaque (about 3-5 minutes); set aside.

Add the scallions, garlic and jalapeño and saute for about a minute, until fragrant. Then add rice, shrimp, pineapple and edamame and stir for a minute or two.

Add soy sauce, fish sauce and sambal oelek and cook for another 30-60 seconds.

*Tip: for when you’re in a rush, use frozen rice, frozen pineapple and frozen edamame. Shrimp can be defrosted quickly by running under cold water for 10 minutes. The great thing about this recipe is you can adjust the portions of the ingredients to work for your macros. I also suggest adding a little sambal oelek at a time in case you’re sensitive to spicy foods.

6 servings

Protein: 25g

Carbs: 35g

Fat: 4g


This week's focus/quote:

“There is no passion to be found playing small –

in settling for a life that is less than the one you are capable of living.”

-Nelson Mandela