Friday – 160129

Friday – 160129


15 min to work up to a heavy 3 rep Overhead Press
Note: Increase 5 lbs from last heavy 3 rep Overhead Press. Compare to 151109, 151207, or 160105.


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam


Recipe below

Recently Sol and I were talking about nutrient dense foods.  You can only consume so much food in a day trying to maximize the amount of nutrients your body needs, especially for any athlete.  So I did a little research on the most nutrient dense foods out there and found ANDI.  ANDI stands for Aggregate Nutrient Density Index.  It is a scoring system that rates foods from 1 to 1000 based on its nutrient content.  The equation is H = N/C (Health = Nutrients / Calories).  So, fewer calories with more nutrients equal higher number H.  Conveniently, the Whole Foods website provides a list of the top fruits, veggies, nuts/seeds, herbs and beans out there, all you have to do is visit the site and search the word “ANDI”. I encourage you try your best to incorporate these whole foods into your daily diet.  I completely understand that this may be hard for the majority of people with extremely busy lives, which is why I also encourage regularly juicing your vegetables to easily take them on the go!

Alongside health, another thing you may want to consider is your wallet. Instead of going to the store and buying a ton of low nutrient dense food, buy smaller amounts of high nutrient dense food.  It will cost you less.  Buy a small amount of different types of dark leafy greens and mix them up for salads; raw vegetables are always extremely high in nutrients. (High heat cooking can destroy some nutrients).

Polish Cabbage Rolls

I really like this recipe.  I think it is a relatively nutrient dense meal.  If you would like, you may sub Kale in place of the Napa Cabbage or even a different type of cabbage.  Make sure to incorporate any leftovers into the rest of the week’s meals. Leftover tomato sauce can be used with spaghetti squash or zucchini for a non-traditional “pasta” meal (cut the same as last weeks Pesto “Pasta” Salad recipe).

Oatmeal  (for turkey filling)

1Tbsp olive oil

½ Onion diced

1 clove Garlic

2 Tbsp White Wine

¾ cup Water

¾ cup Unsweetened Almond milk (or cashew cream)

1 tsp low sodium vegetable base or bullion cube

¼ cup of Steel Cut Oats

Grab a small sauce pot and put on low heat; using the olive oil, add the onions and garlic and stir them around until they are coated with the oil; do not color.  After about 2 minutes, pour in the white wine to de-glaze your pan.  Add in water, Almond milk, vegetable base, stir well and bring up to a boil.  Once boiling you can add in your steel cut oats, stir and lower the heat to a simmer.  Let simmer for about 25 minutes, stirring on occasion.  When finished, lay on a tray in the fridge to cool for 10 to 20 minutes.  You can start your tomato sauce at the same time you start the Oatmeal.

Tomato Sauce

1 Tbsp olive oil

½ onion diced

2 cloves garlic minced

2 stalks of celery

2 medium carrots diced

¼ cup white wine

2 12oz cans of Stewed Tomatoes

3 or 4 fresh basil leaves

½ cup water

In a sauce pot on low heat, using olive oil, sweat down carrots, celery and onion for about 15 minutes.  Some color is ok.  Next, add in garlic and sweat for another 5 minutes.  After 5 minutes pour in white wine and let reduce for a minute, then add in stewed tomatoes, whole basil leaves and water.  Let simmer for another 5 minutes.  (At this point, if you had any left over pesto or even almond cream, you can add that in also to make for an interesting twist on tomato sauce).  After simmering, throw it into the blender until the consistency is smooth.

IMG_3904Turkey Stuffing

1 lbs ground Turkey Breast

4 Button Mushrooms large diced (lightly rinse and pat with a paper towel before dicing)

10 sprigs of Thyme, cleaned and chopped

4 Green Onions chopped

1 small bunch of Parsley picked from the stem and chopped

1 Tbsp Fennel Seed (whole or ground, I like it whole)

1 tsp crushed red pepper flake

1 ½ tsp Caraway Seed (whole or ground)

1 tsp Paprika

2 tsp salt

To make stuffing, combine all ingredients and the oatmeal that you cooked and cooled earlier.  I understand that some people don’t like mushroom, so you may omit them if you prefer but in this recipe the mushrooms put that “fatty” like texture in the roll because turkey is such a lean protein.


IMG_3910Assembling Cabbage Rolls

1 head of Napa Cabbage

Start a large pot of salted boiling water, as if you were going to boil pasta for 10 people.  For 2 gallons of water add ¾ cup of salt, should taste like the ocean.  Also, prepare an ice water bath in a bowl.

Using your hands, peel about 12 layers of the cabbage off.  Once your salted water is boiling, blanch your leaves of cabbage in the hot salty water for 2 minutes.  Using a pair of tongs, pull out the cabbage leafs and place into an ice bath.  Then lay out the cabbage on a paper towel to let slightly dry.

IMG_3915Next, lay out one layer of cabbage at a time.  Place the top of the cabbage (the leafy part) toward you. Place a small, egg roll size mound of turkey filling at the top, closest to you.  Then, like an egg roll, roll it up, folding the sides in to create somewhat of a seal.  Its ok if they are not perfect.  Some filling may show.  Should be able to fill about 12-cabbage rolls. Cut off any extra stem you may not need.  Using a casserole dish, splash a thick layer of tomato sauce in the bottom of the pan, then lay out the cabbage rolls in rows of 6.  Cover rolls with more tomato sauce and bake at 375 degrees fro 35-40 minutes uncovered.

IMG_3918Israeli Cucumber Tomato Salad

1 Tomato

1 Cucumber

½ Lemon juiced

2 Green Onions chopped

1 small bunch Parsley picked and chopped

2 tsp Olive Oil

½ Tbsp local unpasteurized, raw Honey

Pinch of Salt

Start by washing the cucumber in hot water, to remove any wax.  Then peel part of the cucumber (I like to leave some skin because it is rich in insoluble fiber).  Next, you are going to cut the cucumber in half long ways and scoop out the seeds with a spoon.  Cut the deseeded, half cucumber on an angle (it looks nicer and it is easier to fit into your mouth).  Cut the tomato in half, lay the flat part down and cut into thin half-moons.  Lastly, toss the cucumber slices, tomato slices and all other ingredients together.  The longer it sits the better it will taste, so you may want to start with the salad so it can marinate while you cook your Cabbage Rolls.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

[email protected]