San Diego CrossFit Weekend Warriors

Zone Meal of the Week

Seared Shrimp in Endive Leaves with Parsley Sauce*
You have got to try this delectable delight!  Great for hors d'ourves or add some fruit for desert as a Zone-friendly snack!
Recipe courtesy Giada De Laurentiis*

Shrimp fun fact: Did you know that one ounce of shrimp provides over 20% of your daily vitamin B-12 needs?  It also protects the arteries from the damaging effects of homocysteine.

Zone Block Conversions:
1.5 oz of shrimp = 1 block of protein
2/3 tsp of Olive oil = 1 block of fat (use sparingly in this recipe) For example..saute the shrimp with Pam spray.
1/4 cup yogurt = 1/2 block of carb and protein
2.5 Tbsp of light sour cream = 1 block of fat (use sparingly in this recipe)
10 cups of Endive = 1 block of carbs
Capers, chives and parsley are too low to count.

2 Block Meal

3 oz. shrimp (protein),  3 tablespoons of parsley sauce (fat), add 2 blocks of fruit of your choice for carbs.  One nectarine is 2 blocks of carbs.

3 Block Meal

4.5 oz. shrimp (protein),  4.5 tablespoons of parsley sauce (fat), add 3 blocks of fruit of your choice for carbs.  For example,  one nectarine is 2 blocks of carbs.

 

4 Block Meal

6 oz. shrimp (protein),  6 tablespoons of parsley sauce (fat), add 2 blocks of fruit of your choice for carbs.  One nectarine is 2 blocks of carbs.

 

5 Block Meal

7.5 oz. shrimp (protein),  7.5 tablespoons of parsley sauce (fat), add 2 blocks of fruit of your choice for carbs.  One nectarine is 2 blocks of carbs.

*Recipe was linked from www.foodtv.com

Zone Meal of the Week

Red Snapper Livornese with Avocado Salsa

For a 3 block and 5 block meal you will need:
12-14 oz Red Snapper
Salt
Pepper
Non-stick cooking spray

1 tablespoon extra-virgin olive oil, 1 turn of the pan
3 cloves chopped garlic
1 cup dry white wine
1 (14-ounce) can tomato sauce
3 tablespoons capers
1/4 cup chopped cilantro or flat leaf parsley
2 vine-ripened tomatoes, chopped

Lightly coat a non-stick skillet with a non-stick cooking spray of your choice.  Salt and pepper fish to taste and cook on one side for 3-4 minutes.  Flip the fish and continue cooking until done.  About 2 to 3 more minutes.
Transfer the fish to a plate and keep in a warm oven. 

Return the skillet to the heat and add olive oil.  Saute the garlic for a minute or two and add wine.  Reduce the wine by half and add tomato sauce, tomatoes, capers and cilantro or parsley.  Heat through for another 2 or 3 minutes.  Pour the sauce over the fish and serve with Avocado Salsa.

Avocado salsa: Chop two ripe avocados, add salt and peper to taste.  Add the juice of one lime and a 1/4 cup of chopped cilantro.  Combine a finely chopped tomato and for extra kick a seeded and minced jalapeno to the avocado mixture.   Serve along side the Snapper.

3 block meal:
protein: 4.5 oz of cooked fish; carbs: 1/2 cup sauce (1 block ), 1/2 cup grapes (1 block ), 4-6oz of wine (1block); fat: 3 tablespoons of avocado salsa (3 blocks)

5 block meal:
protein: 7.5 oz of cooked fish; carbs: 1 cup sauce (2 blocks), 1 cup grapes (2 blocks), 4-6 oz of wine (1 block);
fat: 5 tablespoons of avocado salsa (5 blocks)

Enjoy!!

Zone Meal of the Week

Fire up the grill!!!!  Summer is closing in and it's time get outside for  a fabulous Bar-B-Que Zone style!  Try this wonderful T-bone steak and grilled vegetables of yellow squash, zucchini, Japanese eggplant, mushrooms, green onions, asparagus and bell peppers.  Drizzled with a tangy balsamic herb vinaigrette, this quick and easy outdoor bar-b-que delight won't leaving you wishing you had grilled burgers instead!

Steak Florentine
Recipe courtesy Giada De Laurentiis*
 

Enjoy!!

Cooked vegetable block conversions:

Bell pepper = 1 and 1/4 cup per block
Yellow squash = 1 and 1/4 cup per block
Zucchini = 1 and 1/3 cup per block
Eggplant = 1 and 1/2 cup per block
Mushrooms = 1 and 1/2 cups per block
Asparagus = 12 spears per block
Green onion = 1/2 cup per block

2 Block Meal

2 oz. steak (protein), mix and match your own veg for 2 blocks of carbs (see above for cooked veg zone conversion), 2 teaspoons balsamic herb vinaigrette (fat)

3 Block Meal

3 oz. steak (protein), mix and match your own veg for 3 blocks of carbs (see above for cooked veg zone conversion), 3 teaspoons balsamic herb vinaigrette (fat)

 

4 Block Meal

4 oz. steak (protein), mix and match your own veg for 4 blocks of carbs (see above for cooked veg zone conversion), 1 tablespoon balsamic herb vinaigrette (fat)

 

5 Block Meal

5 oz. steak (protein), mix and match your own veg for 5 blocks of carbs (see above for cooked veg zone conversion), 1 1/4 tablespoon balsamic herb vinaigrette (fat)

*Recipe was linked from www.foodtv.com

 

Meal of the Week

Tacos in 10 minutes from start to finish!
Think Mexican food is a no-no on the Zone diet?  You won't believe how good these Zone friendly tacos taste!!  These tacos are fast and super easy.  All you need are the following ingredients: Pre-cooked pork or beef in Au Jus (Try Hormel or Tyson brands), 1 tsp of cumin, a few pinches of Cayenne pepper, 4 tablespoons of cilantro, 1/3 cup of onion, tomato(s), lime wedges, guacamole (pre-made) or smash up your own avocado), Mission Carb Balance Fajita Tortillas (5 grams of carbs per tortilla--Believe me, these things taste super good!)

Warm-up the meat in the microwave. While the meat is heating, chop the onion, tomato, cilantro, and lime.  When the meat is finished, add the cumin and a few pinches of Cayenne pepper to taste.  Warm the tortillas on a hot griddle or over a low flame directly on the stove burner.  BE CAREFUL IF YOU USE THIS METHOD!
Combine the ingredients using the following Zone block suggestions:

2 Block Meal

2 oz. pork or beef (protein);  2 teaspoons of guacamole (fat); 2 fajita-size tortillas (1 block carbs), 1/2 tomato, 1 splash of lime, 2 tsp of onion and 2 tablespoons of cilantro (1/2 block carbs) add 1/2 block of fruit to round out two blocks of carbs. 

3 Block Meal
3 oz. pork or beef (protein);  3 tablespoon of guacamole (fat); 3 fajita-size tortillas (1 1/2 blocks carbs), 1/2 tomato, 1 splash of lime, 2 tsp of onion and 2 tablespoons of cilantro (1/2 block carbs) add 1 block of fruit to round out three blocks of carbs.

 

4 Block Meal

4 oz. pork or beef (protein);  4 tablespoons of guacamole (fat); 3 fajita-size tortillas (1 1/2 blocks carbs), 1/2 tomato, 1 splash of lime, 2 tsp of onion and 2 tablespoons of cilantro (1/2 block carbs) add 2 blocks of fruit to round out four blocks of carbs...or if you want a beer with your Mexican, every 8 oz  is one block.

 

5 Block Meal

5 oz. pork or beef (protein);  5 tablespoons of guacamole (fat); 4 fajita-size tortillas (2 blocks carbs), 1small tomato, 2-3 wedges of lime, 1/2 cup of onion and 4 tablespoons of cilantro (3/4 block carbs) add 2 1/4 blocks of fruit to round out four blocks of carbs...or if you want a beer with your Mexican, every 8 oz  is one block.

 

Meal of the Week

Spring is here!!  There are so many great varieties of fruits and vegetables available at the market.  So, there is no excuse not to stock up on fruits and vegetables during your weekly visit.  Another great item available is spring lamb.  This week's meal is wonderful if you are looking for a fresh tasting dinner for two.  The main course is a lamb chop with mint pesto sauce, a side of steamed artichoke and for desert strawberries with a balsamic vinegar sauce. 

Directions:
1. Start by making the pesto.  I use a great recipe by Giada De Laurentiis.  Click here for a link to the recipe.
This recipe calls for a rack of lamb, but I used a lamb chop and grilled it 4-5 minutes on each side.
2. Next prepare the artichoke by removing all of the tough outter leaves and trimming the stem.  Steam it for about 15-20 minutes depending on the size.  It should be fork tender at the base of the stem (heart).
3.  While the artichoke is cooking, prepare the strawberries by removing the stems and slicing them in quarters.
4.  To make the balsamic vinegar sauce, simmer 1/2 cup of balsamic vinegar about 5 minutes until it has reduced into a sweet semi-thick sauce.  Cool slightly and pour over the strawberries. 
5.  After the lamb has reached 170 degrees internal temp, let it rest for 5 minutes and top with a tablespoon of the pesto. Serve the artichoke with a tsp of butter, and the strawberries with a tablespoon of the balsamic vinegar sauce.  Follow the Zone suggestions below:

2 Block Meal

2 oz. lamb (protein);  2 teaspoons of the pesto (fat); 1 small artichoke or 1/2 of a large one; 1/2 cup of straberries and 1.5 tablespoons of the balsamic vinegar (carbs).

3 Block Meal
3 oz. lamb (protein);  1tablespoon of the pesto (fat); 1 small artichoke or 1/2 of a large one; 1 cup of straberries and 1.5 tablespoons of the balsamic vinegar (carbs).

 

4 Block Meal (pictured)

4 oz. lamb (protein);  1.5 tablespoons of the pesto (fat); 1 small artichoke or 1/2 of a large one; 1 cup of straberries, 1 kiwi and 1.5 tablespoons of the balsamic vinegar (carbs).

 

5 Block Meal

5 oz. lamb (protein);  2 tablespoons of the pesto (fat); 1 small artichoke or 1/2 of a large one; 2 cup of straberries, 1 kiwi  and 1.5 tablespoons of the balsamic vinegar (carbs).

*Recipe was linked from www.foodtv.com

Zone Meal of the Week

Barbecued Chinese Chicken Lettuce Wraps*

Follow the recipe, but cook the chicken all the way through the first time.  Keep the chicken separate from the vegetables so that you can weigh it according to your block perscription.  When you are ready to serve, combine it with the vegetables, add some soy sauce to taste and garnish with fresh cilantro.  My husband and I found that the dish tastes much better with soy sauce! 

It is recommended to add some cashews because this dish has very little fat.

Enjoy!!

2 Block Meal

2 oz. chicken,  2 cups of vegetable mix, 6 cashews

3 Block Meal

3 oz. chicken, 2 cups of vegetable mix, 9 cashews, and half of an orange

 

4 Block Meal

4 oz. chicken, 2 cups of vegetable mix, 12 cashews and one orange

 

5 Block Meal

5 oz. chicken , 3 cups of vegetable mix, 15 cashews and one orange

*Recipe was linked from www.foodtv.com

Zone Meal of the Week

Stracoto with Porcini Mushrooms and Cesar Salad with Fresh Croutons

Stracoto with Porcini Mushrooms *

Cesar Salad (Store Bought “Lite” Cesar Salad Kit with croutons thrown out)

Fresh Croutons
If you are going to have unfavorable carbohydrates, it works best to pair them with low glycemic index vegetables so you get enough volume to eat. It is also worth it to make sure that they taste good so that you haven’t wasted your time. That is why we threw out the store bought croutons and made our own for this meal.

Use your favorite French or Italian style bread (We used bread with whole cloves of garlic baked in.

Cut into ¾ inch cubes, Place in bowl, Drizzle very lightly with olive oil, Toss to distribute, Toast under broiler to desired doneness (2-5 minutes), turning midway through cooking time. (Watch Closely)

Our Croutons ended up being about ¼ oz. each.

 

2 Block Meal

2 oz. beef, 1 tablespoons of sauce, entire bag of salad with ¾ oz. of cooked croutons

3 Block Meal (Pictured)

3 oz. beef, 1 tablespoons of sauce, entire bag of salad with 1 oz. of cooked croutons

 

4 Block Meal

4 oz. beef, 2 tablespoons of sauce, entire bag of salad with 2 oz. of cooked croutons

 

5 Block Meal

5 oz. beef, 2 tablespoons of sauce, entire bag of salad with 2.5 oz. of cooked croutons

*Recipe was linked from www.foodtv.com

Zone Meal of the Week

People often worry that when they start a diet they will have to give up flavor. Since "The Zone" does not prohibit any foods this is not the case.

Take for example this meal:

Broiled Salmon with Herb Mustard Glaze *

with

Sesame Grilled Asparagus *

add some avocado and fruit and it becomes a delicious Zone meal.

2 Block Version:

3 oz. salmon, 12 asparagus spears, 1 kiwi or 1 plum, 2 tablespoons avocado.

3 Block Version: (Pictured)

4.5 oz. salmon, 12 asparagus spears, 1 kiwi and 1 plum, 3 tablespoons avocado.

4 Block Version:

6 oz. salmon, 24 asparagus spears, 1 kiwi and 1 plum, 4 tablespoons avocado.

5 Block Version:

7.5 oz. salmon, 12 asparagus spears, 2 kiwis and 1 plum, 5 tablespoons avocado.

Enjoy!!

*Recipes were linked from www.foodtv.com

Zone Milk Shake

When presented with “The Zone” diet, people often say that they can not give up sweets. Here is a snack that allows you to indulge yourself while not straying too far from the recommended parameters.

This chocolate milk shake is made from 4 ingredients: Hood Carb Countdown Chocolate Milk (8 g protein, 4g carbohydrate, 5g fat per cup), Bryers Carb Smart Vanilla Ice Cream (4g protein, 8g carbohydrate, 16g fat per cup), Protein Powder (7g protein, 1g carbohydrate, <1g fat per tablespoon), and Carnation Malted Milk Powder (<1g protein, 5g carbohydrate, <1g fat per tablespoon).

2 block version: 1 cup milk, 1 cup ice cream, 1 teaspoon protein powder, 1
tablespoon malted milk powder (14 g protein, 17g carbohydrate, 21g fat)

3 block version: 1 cup milk, 1 cup ice cream, 1 tablespoon and 1 teaspoon
protein powder, 3 tablespoons malted milk powder (21 g protein, 28g
carbohydrate, 21g fat)

4 block version: 1 cup milk, 1 cup ice cream, 2 tablespoons and 1 teaspoon
protein powder, 4 tablespoons malted milk powder (28 g protein, 34g
carbohydrate, 21g fat)

5 block version: 1 cup milk, 1 cup ice cream, 3 tablespoons and 1 teaspoon
protein powder, 6 tablespoons malted milk powder (35 g protein, 45g
carbohydrate, 21g fat)

First add the milk to the blender then add the powdered ingredients and blend until smooth. Once smooth, add the ice cream and blend just until incorporated. Serve immediately.

The sugar in the malted milk blocks any Splenda aftertaste, so there is very little “diet flavor”. You wouldn’t want to have this everyday, as it is lacking in micro-nutrients and a little high in fat, but it beats the original version by a long shot, and based on the numbers, is a reasonable Zone snack. If you aren't into chocolate, substitute regular Carb Countdown milk and add your favorite flavor of protein powder.  Enjoy!