Instant Pot Homemade Greek Yogurt
Ingredients:
Makes 8 servings
1/2 Gallon 2% milk
2 Tbsp. Fage 2% Greek yogurt
Instructions:
1. Combine milk and yogurt in the Instant pot & stir.
2. Set Instant pot to “yogurt ” setting (approx. 9 hours)
3. When cycle completes, cover the insert of the pot with plastic wrap.
4. Cool in refrigerator for 8 hours and portion into containers.
Nutrition information: 180 calories, 4g fat, 10g carbohydrates, 6g
Tuna Patties
(Makes 4 Servings)
Ingredients:
15 oz. canned tuna (drained)
4 egg whites
½ …
Spinach & Feta Breakfast Casserole
Ingredients
2 C pancake mix – whole grain if they have…
Turkey Veggie Chili
Ingredients:
1½ pounds ground beef
2 cloves garlic, chopped
2 tables…
Block Athletes Get a Discount on Body MetRX Services
Option #1 $399 (regularly $500)
Personal M…
Instant Pot Cold-Start Yogurt
(makes 8 servings)
Ingredients:
1/2 Gallon 2% milk
2 Tbsp. Fa…
Kale Salad with Chicken
(Makes 2 servings)
Ingredients:
3 C Kale (washed and cut)
2 Tbsp. …
Easy Summer Turkey Burgers
Ingredients:
1 pound 94% lean ground turkey
3 cloves garlic, fi…
Thanksgiving is next week already! Portion control, good nutrition habits and weight management a…
(Makes 6 Servings)
INGREDIENTS:
SOUP:
2 1/4 cups pumpkin puree
2 shallots, diced
4 clo…
Ingredients:
Serves 4
4 whole wheat tortillas or wraps (I like Ezekiel tortillas, Flat Out …
Makes: 10 large bars or 16 smaller bars
Ingredients:
2 C old-fashioned oats
1 C protein po…
(makes 1 serving)
Ingredients:
2 slices squaw bread
1 Tbsp. Light olive oil based mayo
2 sl…
Sleep & Weight
More and more research is showing the link between how much peop…
How Nutrition Can Impact Your Performance in the Open (or any workout)
Whether or not you have p…
Did you know that your body recovers so much more quickly and more effectively when you eat a…
Ingredients
12 oz. of fresh or frozen cranberries
1 cup sugar
2 pears
1/4 cup chopped cry…
Ingredients:
1 lb. Lean ground turkey
1 15oz. can black beans (low sodium)
2 15oz cans dic…
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Ingredients:
1/2 C Riced Cauliflower
1/4 C Black beans
1 oz. Shredded cheese
1/4 C Pico D…
Tofu, Kale & Blueberry Salad
(Makes 2 Servings)
Ingredients:
1 Avocado- ch…
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Let’s talk about post-workout nutrition (aka recovery). Recovery begins i…
Infused Water!
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Baked in egg Baked Potato
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Cranberry Turkey Lettuce Wraps
(4 Servings)
Ingredients:
8 large lettuce leaves
1 Tbsp. ext…
Grilled Pizza with Pesto, Tomatoes & Feta
(Makes 4 servings)
INGREDIENTS
1 pound prep…
Grilled Pizza with Pesto, Tomatoes & Feta
(Makes 4 servings)
INGREDIENTS
1 pound prep…
Eat Your Breakfast!!
Research shows that 18% of people over 2 years of age skip breakfast regula…
Spinach & Feta Casserole
Serves 12
Ingredients:
2C Bisquick pancake mix
10 oz. frozen…
Lentil, Bruschetta & Feta Salad
This high-protein, nutrient-packed salad can be used as an…
Week #12
We are extending the nutrition challenge by 2 weeks so that participants don’t have t…
Week #10
Treat yourself to a non-food related reward
(Massage, date night, new item of clothing…
Week #9
Team bonding week! Check in with team mates at the gym, via e-mail or text. Share tips, …
Week #8
Alright Block CrossFit Nutrition challenge peeps! I hope you are feeling “on track” and …
Week #7
This week teams have an opportunity to earn easy points. Every time you do a WOD log you…
Week #6
Avoid caloric beverages like: Juice, soda, alcohol and other sugar-sweetened beverages. …
Week #5
Each team member will earn one point for each day they log their food intake. You will o…
Week #4
Eat Breakfast!
Starting your morning with a well-balanced meal sets the foundation for …
Week #3
Each team member will earn one point for each day they eat following a workout. You need…
Week #2
One week down! We had some great Murph times from everyone last week. Great job!
This…
Week #1
Hey Block CrossFitters! We are so glad you are teaming up and joining us for another nut…
12-Week Team
Nutrition Challenge
Monday, February 22nd – Sunday, May 8th
Challenge Detai…
How Nutrition Can Impact Your Performance in the 2016 Open
Is anyone else excited about the open…
Sheppard’s Pie
(6 Servings)
Ingredients:
1 cauliflower, chopped
1 can of white beans, drain…
12-Week Team
Nutrition Challenge
Monday, February 22nd – Sunday, May 8th
Challenge Details
…
Winter Kale Salad
(Serves 8)
Ingredients:
1 1/2 lb. Kale
1/4 Red Onion-chopped
3/4 oz. Dried…
Banana Cream Pie
Ingredients:
Crust
1 cup of raw almonds
1 cup of dates
1 cup of shredded co…
The Basics of Sports Nutrition
Diet plays a vital role in providing adequate energy for physical…
Easy Chicken with Tomatoes, Basil and Garlic
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Creamy Mashed Cauliflower
INGREDIENTS
8 cups bite-size cauliflower florets (about 1 head)
…
Surviving Through the Holiday Season
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Creatine 101
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Chickpea, Avocado & Cranberry Sandwich
(makes 6 servings)
Ingredients:
1- 15oz. can chic…
Halloween Treats for Burpees
Calories
Number of burpees for a 130 pou…
Candied Apples
A new spin on an old favorite with less calories!
Ingredients:
6 Granny S…
Link to Box Pro Magazine Article: Behind Block CrossFit’s Nutrition Challenge
http://boxpromag…
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Do you ever wonder if you’re actually doing a good thing by buying (or ev…
Slow Cooker Adobo Chicken with Bok Choy
Quick prep time and ready for dinner!
4 Servings (458 C…
Fueling for Competition
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The Redlands Rumble is almost here! Are you …
1. 1/2 cup of plain Greek yogurt, 1 cup of bluberries, and sliced almonds
2. 1 cup cottage…
Food Journal Review
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No-Bake Energy Balls
Makes 15 servings
Ingredients:
6-10 dates (pitted)
2 ½ Tbsp. unsweeten…
ALL of our participants made great progress in the 12-week nutrition challenge. Here are the winn…
It takes more than great intentions and a good plan to achieve a healthy weight loss goal. Becaus…
(Serves 2)
Ingredients:
3 C spinach (1 bag or container)
2 C Berries (blueberries, black ber…
It’s All About Consistency!
Calling all my crossfit athletes! How’s your nutrition, WOD and over…
Eggplant Lasagna
Ingredients:
SAUCE:
1/2 teaspoon vegetable oil
1/2 cup chopped onion
1 …
The Dirty Dozen vs. the Clean Fifteen
Have you ever heard of the “Dirty Dozen” or the “Clean Fif…
Sweet Potato Casserole
Ingredients:
4 large sweet potatoes (approx. 4 pounds)
1/3 C brown su…
Put a delicious spin on you traditional hot dog by adding this toping!
Confetti Corn Dog
Ingr…
Fueling for Competition
Pre-Competition Nutrition:
The Block Brawl is almost here! Are you comp…
Food Safety
Did you know that one in six Americans get sick from food-borne illness each year? T…
Mediterranean Roast Turkey
8 servings (serving size: about 4 ounces turkey and abo…
5 Reasons Why You Should Shop
at a Farmers Market
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No-Bake Granola Bars
(makes 8 bars)
Ingredients
1 cup rolled oats
1 cup Rice Chex (or …
Cooking with Herbs & Spices
Want to make eating less sodium flavorful and healthy? Adding he…
Let’s Get Grilling!
Gingery Salmon With Peaches
(Serves 4)
Ingredients
…
Whole Wheat Blueberry Muffins
(Makes 18 muffins)
Have I mentioned that I love muffins? The are …
Mediterranean Bison Burgers
(Serves 4)
Ingredients:
Burgers
1 pound ground bison
1/2 cup…
Calling all athletes!
Are you ready for the challenge?
12-Week Nutrition Challenge
Want to los…
CrossFit Pyramid
Lacking energy? Aren’t recovering after your workout quick enough? Losi…
Nut Butter Blondies
(Makes 24 servings)
Ingredients:
1/4 cup unsalted butter
softened 3/4 cu…
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Did you know that there are three main types of carbohydrates?
Sugar
Star…
Need a new breakfast idea?
Artichoke & Red Pepper Frittata
(2 Servings)
Ingredients:
…
Cut Out Processed Foods in 5 Weeks
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Overnight Oats
(Serves 2)
I’ve made this recipe a number of times, for myself and as part of a …
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Whether you are a competitive athlete or just trying to eat healthy, getting enough of the rig…
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Careful wi…
Italian Turkey Burgers
(Makes 8 5oz. Servings)
Ingredients:
2 packages of extra lean ground …
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Salmon Sliders with Lemon-Dill Spread
(6 Servings)
Ingredients
Salmon Patties
1 (14 3/4-oun…
Antioxidants
What are they?
Antioxidants are man-made or natural substances that may …
Sweet Potato-Orange Salad with Honey Mustard Dressing
Ingredients:
3 medium (about 1 pound) s…
Last week I posted a few tips for healthy holiday eating on our Block CF blog http…
Spinach, Pomegranate, Walnut & Feta Salad
(Serves 4)
This salad is colorful and nutrient-pa…
Tips for Healthy Holiday Eating
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CREAM CHEESE FROSTED PUMPKIN SPICE CUPCAKES
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Ingredients:
1/2 cup whole wheat fl…
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Bacon & Veggie Sautee
Ingredients:
Makes 4 servings
4 Strips of bacon (cut into bite size…
Mindful Eating
There are many physical (hunger), emotional (stress, happiness, etc.) and en…
Cauliflower “Popcorn”
(Yields 4 servings)
Ingredients:
1 head cauliflower, cut into smal…
Herbed Chicken Salad Sandwiches
4 servings
(Serving size: 1 sandwich)
Ingredients:
1 ta…
What is fiber?
Fiber is a specific type of carbohydrate, which cannot be digested or broken dow…
Baked Cinnamon Pita Chips
Ingredients:
1 whole wheat pita or flat bread of your choice
Non-s…
Portobello with Arugula and Tomato
Ingredients:
4 Portobello mushroom
caps 2 handfuls ar…
Fad Diets: Don’t Be A Victim
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Spicy Basil Chicken
Serves 4 (serving size: 3/4 cup)
Ingredients:
2 teaspoons canola oil
…
Stocking Your Kitchen Pantry
So what’s in your kitchen pantry? If you took a quick look would yo…
Garlic Parmesan Roasted Chickpeas
Ingredients:
2 (14.5 Oz.) Cans Chickpeas/Garbanzo Beans, D…
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Makes 4 servings (8 salmon cakes)
Aioli:
2 tablespoons fat…
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Total Time: 15 minutes
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2 6- to …
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Veggie Crumble Bean Wrap
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5-Minute Open-Faced Bagel Breakfast
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Baked in egg Baked Potato
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4 large Russet Potatoes, scrub to clean…
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Super Easy Eggs & Veggies In A Mug
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¾ c egg substitute (like egg beat…
Dining out does not have to be stressful when your trying to watch what your eating. With some pr…
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Quick & Easy Breakfast Sandwich
Ingredients
1 whole wheat English muffin
1 egg…
Skinny Guacamole
( Makes 4 Servings)
Ingredients:
1 zucchini
1 avocado
¼ cup chopped onion…
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Grilled Shrimp & Spinach Salad
Shrimp:
2 tsp. extra virgin olive oil
½ tsp. cumin
¼ tsp. …
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Paleo Trail Mix
(4 Servings, Serving Size ¼ cup)
Ingredients:
1 cup whole almonds
1/2 cu…
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Mix and match protein, carbohydrates and fat to make healthy snacks (see below)!
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Spaghetti Squash Primavera
4 Servings
Ingredients:
1 large spaghetti squash (3-1/2 p…
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Ideally, it is best to eat foods that do not necessarily requ…
Sleepy Time Delight
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Sweet Potato Pancakes
Ingredients:
1/3 C Yam or sweet potato, diced
1 C whole wheat flour (o…
Hey Block CrossFitters! You already push yourself during crazy CrossFit workouts. Are you rea…
The Block Nutrition Challenge will use hydrostatic weighing (underwater immersion), which has bec…
Homemade Oatmeal & Protein Bars
Ingredients:
2 C old-fashioned oats
1 C protein powder (…
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Kale, Quinoa and Edamame Salad
Ingredients
Salad
2 cups cooked quinoa- cooked and cooled
1 …
Raw Berry Cobbler
(Makes 6 Servings)
Ingredients:
3 cups frozen/fresh mixed berries
1 lemon…
Tracking Progress
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Oatmeal + Fruit + Eggs
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½- 1 C Old fashioned oatmeal (cooked using…
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Winter Green Smoothie
(Makes 2 Servings)
Ingredients:
4 cups chopped kale
1…
Ingredients
1 2/3 cup whole wheat flour
1 scoop vanilla protein powder
…
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Juana Acosta
Registered Dietitian
My passion for health and nutrition began as a young compet…