CrossFit Decatur

Zucchini and Bacon Frittata, Upside-Down Peach Muffins, Mediterranean Tuna and Quinoa Salad

Sorry, Everyone- forgot to make the shopping list this week, but still wanted to make sure to get a post out for you guys!  I think you can handle a shopping list on your own this once, right???  ;-)

Zucchini and Bacon Frittata
Makes 4 servings.

4 c zucchini, chopped
1 c onion, chopped
1 12 oz pack bacon, chopped
8 large eggs
1/3 tsp cayenne pepper
Seasonings to taste
Parsley, optional

1. Preheat oven to 350. Heat an oven-proof skillet over medium high heat and cook bacon pieces until crispy. Remove bacon and drain on a paper towel. Poor out all but 2 tbl of the bacon grease.
2. Add the onion and zucchini to the skillet and cook until tender. Once done, add bacon back to the skillet.
3. Whisk eggs and seasonings together and pour over mixture in the skillet. Cook until frittata begins to set around the edges and bubble in the middle.
4. Place skillet into oven and bake until golden and cooked through- about 15 minutes.  Sprinkle with parsley if desired.

Upside-Down Peach Muffins
Makes 6 snacks. Serve with protein!

You can use nectarines with this recipe as well. Whichever you can find will work great. Don’t forget to eat some meat with this one. And remember- it’s a nice treat, but don’t make it a habit!

3-4 peaches, sliced thinly
1 large egg
1 large egg white
6 tsp pure maple syrup
1 6 oz container of vanilla yogurt (I used Kalona- it’s an amazing new brand you can get at the market and is very low in sugar and carbs.)
1/8 c coconut oil
½ c vanilla protein powder
½ c coconut flour or dessicated coconut
½ c almond flour
1 ½ tsp baking powder
½ tsp baking soda
½ tsp salt
1 ½ tsp cinnamon
¼ tsp nutmeg

1. Preheat oven to 400. Grease a 12 tin muffin pan and pour ½ tsp of maple syrup in the bottom of each cup. Arrange peach slices in an even layer in each cup.
2. Whisk dry ingredients together in a large bowl. In a separate bowl, whisk together wet ingredients. Add wet ingredients to dry and mix well.
3. Spoon batter over peaches in muffin cups and bake 15-20 minutes or until done and golden brown.

Mediterranean Tuna and Quinoa Salad
Makes 4 servings.

You can see how lazy I was with this one. I didn’t even bother halving the tomatoes or the green beans or the olives. But, that’s what makes this recipe SO easy for a quick and clean dinner. This is a great salad that can be prepared ahead of time. You can get everything ready and then just throw it together (literally) when you’re ready to eat. Feel free to switch out the meat if fish isn’t your thing.

1 ½ lbs tuna, seasoned to taste and cooked (I used fatty tuna steaks and grilled on my indoor grill pan. This type of tuna is so tasty, easy to cook, and reasonably priced. I actually cooked it Sunday and threw the salad together on Monday.)
1 c dry quinoa
4 c water
1 pint cherry tomatoes
2 c celery, chopped
2 c green beans, blanched/lightly steamed
1 can black olives
2 scallions, chopped
1 c parsley
Seasonings to taste
Balsamic vinaigrette

1. Rinse quinoa and place into a saucepan (that has a cover) with the 4 cups of water. Bring water and quinoa to a boil then reduce heat and cover to cook. Stir often until done- about 20 minutes.
2. Meanwhile, get all your veggies ready. Make sure if you steam your green beans that you cool them off by running under cold water.
3. Once quinoa is cooked, allow to cool- you can run under cold water and drain well if your time is tight. If you’ve made it ahead, just skip this step.
4. Place all ingredients (except for the tuna) into a large bowl and pour vinaigrette over the top. Mix well and serve with tuna on top.