Category Archives: Food

The notorious Chilli

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Food prep ideas

Al was asking me on Sunday for some more food ideas so with that in mind here is the notorious chilli recipe.

Last year my freezer broke and I ended up with several kilos of rapidly defrosting meat so I set to work and cooked up an enormous batch of chilli which I brought into the box and distributed to any CrossFit Blackwater members who could give it tummy space!

I make a batch of this chilli nearly every week either on the hob or in my slow cooker.  It gives you eight portions of delicious protein to feed yourself, the family and hungry business partners! If you don’t have quite so many mouths to feed freeze some portions as emergency ready meals for those weeks when everything goes crazy and planning and prepping food just doesn’t happen.

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Hot?

Apparently this chilli is on the spicy side – I make it with the full two tablespoons of chilli powder and my girls are happy to eat it (although Alys does like a spoonful of sour cream to tame it a little).  If you have a delicate constitution like HB you may like to cut the chilli down to a single tablespoon!

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Batch cooking is the way forward

The slow cooker is well used in my house – it’s so easy to use and minimal pots and pans to wash up afterwards.  I literally chuck all the ingredients in last thing at night and then wake up to a big pot of deliciousness!

1-2 medium onions, chopped
4 cloves of garlic, crushed (optional)
1kg turkey thigh mince
1 tspn oregano
1 tspn allspice
1 tspn salt
2 tbspn cumin powder
1-2 tbspn chilli powder (the uncut stuff – not the chilli mix)
1.5 tbspn cocoa powder
1 tin tomato puree
1 tin chopped tomatoes
1 stock cube (I love the Knorr stock pots)

Pop everything in the slow cooker and cook on low for 8-10 hours.

If you want to cook this on the hob, sauté the onions in a bit of oil first for 5-10min. Next add the turkey and garlic and brown then chuck in all the spices and mix well. Add your tin of tomato paste and cook it off for a couple of minutes then finish off with the tomatoes, stock cube and a tinful of boiled water.  Simmer with the lid off for 2 hours and you are ready to go!

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Make it go further

You can add pretty much anything you fancy to bulk this up a bit.  I like borlotti beans but I’ve also used kidney beans, chickpeas, cannellini beans – whatever is hanging about it the cupboard.  Green peppers are a good addition. If I’m trying to up the veg quotient or there are some lonely, tired vegetables hanging around in the salad drawer I’ve popped in grated carrot and courgette.

Scott Jenkins – Eating for Performance

Eating for Performance

I get asked a lot what I eat, how much and how often. To answer this properly I decided to blog a day of my eating to give you an idea of how clean, how many calories and what I need to keep me going during my training for The CrossFit Games.

Breakfast

I need to eat as soon as I wake up – before I can speak to be honest. Nothing comes out of my mouth until something goes in. Today I started with oats, chopped banana and walnuts. This is my usual breakfast on weekdays. On weekends it’s more likely to be eggs and bacon on toast.

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Most mornings I coach before doing my training so I hit up an extra bit of protein (and fat I am told) with a couple of eggs. If I coach at 10am and then train until 1pm it’s a long time to go without food so I try and get two breakfasts.

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Post training

Kindly donated to my daily food today was a box of chilli meat (I didn’t ask what animal) and some broad beans and peas. I have this about half an hour after training, once my stomach has settled from the gruelling met con – eat too soon and bad things can happen!

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This is my all day box. Chicken, broccoli, rice with pesto sauce. I have a munch on this sporadically throughout the day and evening, just a couple of forkfuls at a time. I hope forkfuls is a word…

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Dinner time

About 6pm, before doing my evenings coaching, it’s time for the cooked dinner. This varies depending on what I am given. Todays dinner looks much prettier than usual.  I told Jen I was taking pictures so for the first time ever it’s all laid out neatly on my plate :).

Supplementation

O3

Not to forget my BCAAs and Omega 3s. I’ve really noticed the effect on my recovery and knee soreness since supplementing with these. They allow me to go really hard every single session and be ready to smash another workout the next day.

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I’m a big believer in not bulling anyone. Nothing beats a nice cold Kestrel super to relax and chill with after a night of coaching.

Our CrossFit Trainers Talk: The Nutritional Needs Of A CrossFitter

Nutrition is not about following a diet, it’s about maintaining a lifestyle so that you can support your body and give it what it needs when regularly taking part in intense CrossFit programs.

Finding a happy medium is the key to helping you get the best results, so for us to tell you never to eat chocolate again would not only be an unrealistic goal to set but it would also be pretty mean!

Continue reading Our CrossFit Trainers Talk: The Nutritional Needs Of A CrossFitter

Protein Hacks

One of the most common problems I encounter is difficulty in taking on board sufficient protein to fuel training and recovery.

Depending on your goals and lifestyle you will probably need somewhere between 1 and 2 grams of protein per kg of bodyweight.  If you are a CrossFitter trying to build strength and hitting intense wods several times a week you are likely to be at the top end of this range.

So here are a few suggestions to help you start hitting your protein targets.

  1. Plan your eating around protein.

Every meal is an opportunity to get some protein inside of you! Don’t have bran flakes for breakfast, vegetable soup and a roll for lunch and leave yourself in the unenviable position of having to eat 3 chicken breasts, a tin of tuna and a protein shake for tea.

Eggs, cold meats, high protein yoghurt, leftovers from the previous evening are all great breakfast protein sources.  Think outside the cereal box – breakfast doesn’t have to be conventional.

2.  Ban ready meals.

They aren’t good for you in any respect.  They are full of preservatives, flavour enhancers and other chemicals and you have no control over what they contain.

From a protein perspective, meat is the most expensive ingredient in ready meals and you can guarantee that they contain far less than you would serve yourself from a home cooked meal.

3. Keep away from the cookie jar.

Junk food just isn’t high in protein – period.

It’s generally an addictive and moreish combination of sugar and fats – one digestive soon becomes the packet and, before you know it, you’ve eaten enough calories to support the lifestyle and training regime of a world’s strongest man competitor – oh, except you still have 3 chicken breasts, a tin of tuna and a protein shake to cram in.

d5305-grilledchickenbreastsDo you want to eat them now you know that you’ve already overeaten?  Can you face eating them now you are full of biscuits?

Try eating your chicken/fish/steak and vegetables first – and THEN make a decision on whether you still want the biscuits!

4. Have some handy protein hacks to get your through the tough bits.

Here are a couple of substitutes for when the ice-cream monster visits…

Fancy some:
Ben and Jerry’s Phish food (1/2 tub – who eats only one scoop?)
580 calories 8g protein/74g carbs/28g fat

Try instead:
Protein Yoghurt instant ice cream
261 calories 25g protein/41g carbs/0g fat

200g of Skyr (high protein yoghurt)
100g frozen raspberries
1/2 large banana (67g)
Whizz up in a food processor or with a stick blender

Fancy some:
Morrisons Chocolate Fudge Cake (1/8 cake)
344 calories 4g protein/40g carbs/19g fat

Try instead:
Chocolate Protein Mug Cake
311 calories 36g protein/7g carbs/15g fat

I scoop of Icon Evolution whey (molten chocolate) 32g
1 tbspn unsweetened cocoa powder (5g)
1/2 tsp baking powder
20g almond butter
2 tbspn milk (30ml)
3 tbspn egg white
1 tsp vanilla extract
Mix all the ingredients together, pour into a large mug and microwave for 45-60s.

1) Clean and Jerk programme

2) 5 rounds for time:

10 pullups
10 kettlebell swings 32/24k
10 box jumps 24/20″

 

 

Snatch and a slow cooker recipe

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Now the clocks have changed and the evenings are darker and colder I have dug my slow cooker out of hibernation and am using it a lot more for batch cooking.

Batch cooking is the only way forward if you want to eat healthy, home cooked food at every meal and you have a job, a family, training to do… in short – a life!  Pick a quieter day, batch cook a couple of dishes and portion it all out into separate containers.  You can even batch cook some rice, sweet potato and vegetables.  Then you are done – several days meals ready to be microwaved at a second’s notice!  You could even freeze a few for emergencies.

Back to my trusty crockpot – here’s a slow cooker recipe I tried out earlier in the week – I was pretty pleased with how it turned out!

Slow cooker paprika chicken (makes 4-6 portions)

  • Slice 1 large onion and scatter over the bottom of the slow cooker
  • Slice 1 pepper and scatter over the onion
  • Place 800g-1kg of whole chicken breasts on top of the vegetables
  • Sprinkle 2 teaspoons of plain flour, 1 tablespoon of paprika, 1/2 teaspoon of cayenne pepper, some salt and pepper over the chicken breasts
  • Add 1 tin chopped tomatoes
  • Add a chicken stock cube or pot (I like the gelatinous Knorr ones)
  • Slice another pepper and sprinkle that over the top
  • Cook on high for 3 hours – after 1 hour give everything a good stir so the flour and spices mix in with the tomatoes and liquid to make a sauce.

1) Snatch programme

2) Rowing intervals