That’s a lot of Bs…. Really the title didn’t need all that, but you might as well right? 🙂 In my quest to make something different each week I was thinking “What can I do that does not involve chicken?” Not that there is anything wrong with chicken… I also did a salsa verde chicken chili (I’ll post that when it gets a bit cooler)… But sometimes you just want to mix it up. I’ve seen folks do hamburger salads and burger bowls in the past, but I can’t tell you the last time I made burgers and we can’t grill at the moment. I also generally stay away from burgers as meal prep because they tend to dry out.

In an attempt to make this more interesting and loaded with flavor, I decided to do a blend of ingredients for the patties. I kept the bowls themselves to only things we’d reheat, but threw in a kale salad on the side for some more veggies and I’m pretty dang pleased with this recipe.

I’d love to do these patties again and grill them at some point, because nothings beats a great grilled burger. For now though, these are a winning recipe and will definitely end up in the rotation!

Black Bean Bison Burgers

INGREDIENTS
**You need 2 lbs of meat. If you want to use all bison, great! You can also do 1 lb bison and 1 lb ground beef (which is what I used) or if bison is not available to you, go with ground beef, but all meat should be a 90/10 lean to fat ration.

2 lbs 90/10 ground meat
1/4 medium red onion – finely diced
1 cup cooked black beans – drained, rinsed and lightly smashed (not completely mushed)
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons smoked paprika
pink sea salt & cracked black pepper
olive oil for cooking

For Topping
Lettuce
Tomato
Avocado
Bacon
Ketchup/mustard
Pickle
Onions…. Whatever you want!

INSTRUCTIONS

In a large bowl combine meat, onions, and beans & mix. In a small bowl mix the paprika, onion powder & garlic powder well and then mix with the meat mixture. Portion meat into 5-6 patties, cover and put them in the fridge for at least 20 minutes. Do not skip this step… They will crumble if you don’t chill them!

When you’re ready to cook, heat a cast iron skillet over medium heat for about 2:00. Season the outside of your patties with salt and cracked pepper. Add some olive oil to your pan and let it heat for 20-30 seconds and then add a patty or two to the pan. Don’t over crowd it. Use your thumb to push a little divot in the middle of the patty so it doesn’t plump up.

Cook for 2-3 minutes on one side without moving it so that it forms a good crust! Flip and cook to desired doneness. 2-3 minutes on each side (depending on the thickness of your patty) will leave them about medium rare. I usually like to cook mine a little under if I’m going to package them for prep so that when I reheat in the microwave they won’t dry out.

When they are done you can put them in your bowls alongside whatever you like! I did some simple oven baked sweet potato fries (cut sweet potatoes, coat in olive oil, bake at 400 degrees for 30-40 minutes – flipping every 15) When you pack your bowls, only put the stuff you want to reheat in them! Save your toppings to be added after heating.

Serve these up with whatever you’d put on a burger!

Happy Hump Day! Hope everyone is having a great week! With the Whole Life Challenge coming up I’m already starting to adjust my ingredients a bit based on what I know is on the compliance lists. Luckily, I have a pretty good arsenal of recipes that keep things interesting and we don’t end up eating like robots (although Tim would be fine with that…) I get bored eating the same thing over and over and I need some variety!

I’m also a big fan of recipes where everything can go in one dish and come out as a whole meal. This recipe ticks so many boxes for me and I’m thrilled with how it came out! Whether you’re doing the Whole Life Challenge (which I highly recommend!!) or just looking for a clean, simple, TASTY option this is a great recipe for you!

Buffalo Chicken Cauliflower Casserole

INGREDIENTS

1 Large Head of Cauliflower – chopped or you can pulse in a food processor, but don’t make it too fine. You want a few chunks 🙂
1/3 Cup yellow or white onion – diced
1 bell pepper (I used red) – diced
2 cloves garlic – minced (optional – sub 1 tsp garlic powder)
6 large eggs
1-1.25 lb shredded chicken  (see notes for cooking below)
1 tsp sea salt
1/2 tsp fresh cracked pepper
1 tsp smoked paprika
1/2 – 3/4 cup buffalo sauce (we like Louisiana, but you can use Frank’s, or whatever you prefer!)
*Optional – rather than TOPPING your casserole with carrots and celery – dice it up and throw it in for some extra veggies baked right in!

For Topping –
Bacon (cooked and chopped)
Diced red onions
Sliced green onions
Matchstick carrots
Diced Tomatoes
Avocado
Celery
Diced Jalapeños
Ranch (see below for my greek yogurt ranch)
More Buffalo sauce!
Tim and I even talked about putting this IN a lettuce wrap!

INSTRUCTIONS 

Season, pre-cook, and shred your chicken. I used some salt, pepper, and garlic powder and cooked mine in the instant pot, but you can poach or bake your chicken as well. Just make sure you don’t over cook and leave it dry as it’s going back into the oven with the casserole! **Quick tip – a rotisserie chicken would be a great shortcut for this recipe if you don’t want to mess with cooking the chicken yourself!

Pre-heat the oven to 400 degrees.

Dice the onion and bell pepper and chop (or pulse in food processor) the cauliflower. Mince the garlic. In a large bowl, combine cauliflower and all 6 eggs (yolks too!) until mixed well. Stir in the remaining casserole ingredients and seasonings (you’ll prepare your toppings while it cooks). Make sure the chicken is mixed well with all the veggies.

Pour the mixture into a greased baking dish. I used a 9×13 glass dish. Bake for 50-60 minutes (depending on the depth of your dish). I loosely covered my baking dish with foil until the last 15 minutes, but this is optional. Just make sure your rack is not set too close to the top if you’re baking uncovered.

While it’s baking – chop/dice/mix whatever you plan to top it with so you’re ready to go when it comes out of the oven!

For the Greek yogurt ranch –
Seasoning 
1 tablespoon dried parsley
1 teaspoon garlic powder
1 teaspoon onion granules
1 teaspoon dried dill
1 teaspoon dried chives
1/2 teaspoon freshly cracked black pepper
1/2 teaspoon Himalayan pink salt
Combine well in a jar until ready for use.

In a small bowl, combine 1/2 cup of plain greek yogurt with 2 tablespoons of water and add seasoning until you are satisfied with the flavor. I usually use 2-3 TBSP. You can adjust consistency with water and flavor by adding more seasoning or yogurt.

Once it comes out of the oven, top it with whatever you like and enjoy! This dish would be very easy to portion into individual bowls for your lunches as well.

We’re baaaaack! So, if you haven’t already heard the news, we went on a cruise for vacation last week and came back ENGAGED!

WOO! Yes, I was 100% surprised and of course I said YES! Obviously, that was the highlight of the trip, but we also had a great time on the ship and while we were in Mexico. We were totally off the grid. No phone, no internet, but lots and lots of food and drinks.

It was great to step away for a bit and be able to unplug, relax, and not worry about a thing. Now that we are home though, it’s time to get back on track with everything. I knew we needed to get some extra veggies in this week so that’s where this breakfast recipe comes from. Honestly, we kept our food choices pretty clean while we were gone, but we definitely ate MORE and there were sauces and things we don’t usually have on the reg. It was nice to come home and get back to some simple, clean choices though.

Ok, on with the recipe! Enjoy!

Veggie Packed Breakfast Bowls

INGREDIENTS (For 4 bowls)
2 large sweet potatoes
1lb brussels sprouts
1 package chicken, apple, gouda sausage (or chicken sausage of your choice)
4 eggs
olive oil
coconut oil
Garlic Pepper
Salt & Black pepper

INSTRUCTIONS

Dice sweet potatoes and chop brussels sprouts into quarters. Cut sausages into bite size pieces. Line 2 baking sheets with foil. Coat sweet potatoes in coconut oil and spread on one baking sheet. Coat brussels sprouts in olive oil and spread on the other. Season with garlic pepper and mix sausage with brussels sprouts.

Place both baking sheets in the oven at 400 degrees and roast sweet potatoes for appx. 35 minutes or until fork tender. Sprouts and sausage will be a little quicker (25-30 min).

Divide all the roasted ingredients into your meal prep bowls. Cook the eggs to your liking and season with salt and pepper to taste. I fried mine, but you can boil, poach, scramble… whatever you like! That’s all there is to it, guys. Simple, tasty, and a great way to get some extra veggies in for the day!

State your Name and/or Nickname please:
Katie

Words to live by?
Be Strong in all you do!

What is your fitness background?
College Softball

How long have you been CrossFitting?
Almost 4 months at CrossFit Austin, but had some experience prior.

Take us back to your first day of CrossFit…..how did you feel?  How do you compare it to workouts today?
The first day of any new activity is never easy and I was sick on top of that!  It was so hard to complete that first workout being relatively out-of-CrossFit-shape and feeling crummy compared to workouts now.  I am very proud of the changes I have seen in my body (I was 113lbs and I’m currently 123lbs!) and I don’t ever wanna go back where I was before.  I feel healthier and stronger; what a great feeling to have!

What’s your favorite part of CrossFit Austin?
Lifting weights as it is a singular challenge that I can overcome in just a short period of time which gives me a lot of confidence.

Current Training Goals/PRs?
I hope to improve my technique and skill sets as that will help me in my first competition coming up this month.  After that, I want to continue gaining muscle weight and improve my PRs.

What advice do you have for folks just starting out in CrossFit?
As I stated previously, BE STRONG IN ALL YOU DO!  One step at a time and do it on your own schedule without having to force yourself.   Doing too much too soon will take the fun out of it. Take a break if your body tells you to but make sure you jump right back in after as making up lost ground is a major bummer!  Try not to go longer than a few days as I’ve missed a week and a half once throughout my fitness journey and quickly learned that it was way too long. Also, take some selfies from the very first day and then on the same day of the week thereafter.  Seeing changes in your body, whether small or large, as you go will remind you why you are fighting through the pain and sweat and will boost your mental and physical energy in every workout.

What is your cheat meal go to?
Pizza & Sour Beer!!!

How do you use your fitness outside of the gym?
Running after multiple infants and toddlers at work requires all of the fitness I can muster!

Tell us about a moment you felt most proud of yourself during a workout.
When I completed my WOD and maxed out on my PRs.

What are the biggest challenges you’ve faced in your fitness journey?
Given that I am deaf, communication will always be my biggest challenge.  If I can’t clearly see the Coaches speaking I have a very difficult time understanding everything they say.  This situation is especially true when it comes to technique instruction of which I consider most important.

If you could create a WOD and name it for yourself, what would it be?
Silent but Deadly!  ☺

What keeps you going on the days you don’t feel like it?
Knowing how guilty I will feel about not following my own “Words to Live By” and how disruptive missing time would be to my body and my progress.  I’ve come this far so I have to just dive in and get it done. And when I’m finished I’m rewarded by physically feeling great and mentally feeling proud that I didn’t let the temptation of Pizza & Sour Beer make me stray from my mission

What are your hobbies, interests and/or talents outside of CrossFit?
I love to hike, swim, snowboard and travel with my Chocolate Lab Brat Mazie.  I live for challenging outdoor adventures.

Tell us something we don’t know about you….
AlllllllllllaBAMA!!!  Roll Tide Roll!

Leave the fine folks of CrossFit Austin with some parting words…
If they decide to design that WOD I suggested don’t be behind me! ☺

REGISTER HERE 

2019 is the year of the NEW CrossFit Competition format! Out with the old, in with the new and the new that WE are focusing on is the very first FALL Open.

The 2019 Fall CrossFit Open is actually the first step of the 2020 season and begins on October 10. We’re already taking some steps to help get you ready. We’ll be offering weekly skills classes, working past Open WODs into the programming, doing some extra PT sessions… all in hopes of preparing for the next Open. If you’ve been with us for more than a year, you may have caught the Spring 2018 Open with us which was our first year doing it Intramural Style! Well, we’re bringing it back!

More details will come soon with specifics on registration and teams, but for now we just wanted to get the word out because when the time comes, we’re going to have to act fast!

Who:
Open to all CFA members of all skill levels.

What:
The Intramural Open experience is a team format take on the CrossFit Games Open. All participants will be placed into a draft and then drafted into different teams managed by your Team Captains.

Points will be earned by things like:

Participating in the Open Workouts
Top performance in the Open Workouts
Team Spirit
Team Outings

And more… To be determined, but will be established before we begin!

When:
Starting on October 10, one workout will be released from CFHQ each week for 5 weeks on Thursday evenings. We will program the workouts as part of the normally scheduled programming on Fridays  AND we will have an additional schedule that will be the BIG time for teams to gather and have a fun time together. Special make ups outside of the classes/events may be requested and addressed on a case-by-base basis. The Intramural Open experience will wrap up with the final WOD announced on November 7th and we’ll have our big wrap party!

Where:
The workouts will be run at the gym as part of the normal class sessions and during a special events schedule. If you are traveling during this time period, you may also find an affiliate to complete the standard workouts with to earn your participation points.

Why:
Because it’s fun and we believe it’ll make you better in more ways that just improving your health and fitness. Cheering each on other on in this environment gives you an experience that you can’t find anywhere else. The Open is a great way to test to see where your current potential is. I encourage everyone to participate because it’s the path that’s going to allow you to pursue your most positive potential and be able to connect with other fellow CFA family members.

For those that want to submit scores via the CFHQ Open, please feel free to do so, make sure you have a judge for your workout, and we will validate your scores via the CFHQ system accordingly. Please note, it is NOT a requirement that you sign up through HQ in order to participate with us. Signing up through HQ will allow you to see how you rank with the rest of the world, but we don’t require it for IMO.

How:
Sign up online through the Triib Events HERE!! The registration fee is $40. This includes your t-shirt, entry fee, and funding for the finals party and winning team’s prizes

REGISTRATION DEADLINE – Friday, September 20th – This allows our team shirts to be ready by go time!

Again, you DO NOT have to register through CFHQ to register for the intramural open. You ONLY need to register with HQ if you want to submit your scores worldwide.

PRIZES
The top team will earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Please don’t hesitate to ask questions or if you have any reservations about any unique challenges, I’m positive we can work it out.

No frills, big flavor, super fast and easy! Ask me what my favorite thing for dinner is and that will likely be my answer. Our weeks are SO packed sometimes that I really don’t have the time or energy to do big elaborate meals during the week, but as I’ve said before… it doesn’t have to be difficult!

I was really impressed with how good this turned out. To make things even easier, you can pre-chop the broccoli into florets so it’s easy to throw in when you’re ready.

Give this a go tonight!

Dijon Crusted Salmon & veggies

INGREDIENTS
12-16 oz Salmon filet (you can get multiples or one big one and cut to your liking)
1-2 TBSP Dijon mustard
1 TBSP Italian Seasoning
1/4 Cup Panko bread crumbs
1/4 Cup Melted Butter
Salt & Pepper to taste

1 Large Broccoli Crown
1 12oz package baby carrots (I used rainbow)
Coconut Oil
Salt & Garlic Pepper to taste

INSTRUCTIONS

Preheat oven to 400 degrees. Line half a baking sheet with foil and create a second “section” by folding another sheet of foil to create a barrier in the middle (or just use 2 baking sheets). On one side, coat the baby carrots with coconut oil and on the other, coat the broccoli with olive oil. Place in the oven to roast for about 25-30 minutes for the broccoli and 30-40 for the carrots or until fork tender. Once done, season the broccoli with a little salt and garlic pepper.

Once you’ve gotten the veggies in, prepare the fish. Line another baking sheet with foil. Place fish skin down on the sheet. Spread a thin layer of dijon on all pieces and season with salt and pepper. Mix Italian seasoning with the bread crumbs and coat the fish. Finish by coating the top with melted butter and put into the oven. Bake for about 15 minutes (or until preferred doneness). To crisp the topping a bit more, finish out with a couple minutes under the high broiler, but be careful not to burn it!

That’s it, y’all! A couple of baking sheets and a bit of timing, but it all goes in at the same temperature.

Happy Wednesday! We’re taking a break from our regularly scheduled program (Kitchen Adventures) to bring you some information on the Nutrition portion of the Whole Life Challenge. If you missed our post last week about the Fall 2019 Challenge, you can check out the details and register through this post [CLICK HERE] – Don’t forget to join Team CrossFit Austin once you’ve signed up!

THE WHOLE LIFE CHALLENGE is made up of 7 daily habits including nutrition, exercise, mobilization, hydration, sleep, daily reflection, and a lifestyle challenge that changes weekly. While the others are all very important, nutrition is the largest component of this challenge. While nutrition can be a very confusing topic, the WLC has made it quite simple for the purposes of the game. The most important part of setting yourself up for success with this challenge is choosing the nutrition level that is right for you.

WLC outlines 3 levels
KICKSTART || If you are new to making changes in your diet, this is a great starting point. Kickstart eliminates things like breads, beer & sodas, and desserts. It’s a great way to begin eliminating some of the things that may be keeping you from seeing the changes you want in your body composition.

LIFESTYLE || This level cleans things up quite a bit. If you already eat pretty clean (not a lot of processed foods, mainly whole sourced proteins, fresh produce, healthy fats…) this level will help you recognize the hidden ingredients in things that may be holding you back. Have you checked the labels on your favorite chicken broth? How about that “healthy” frozen smoothie pack? Lifestyle level really brings your attention to the details.

PERFORMANCE || Hardcore cleaning things up! If you’re looking to make some major changes in your diet, this is the level for you. This level eliminates many of the food sources that have been known to cause inflammation or digestive issues in many people. Don’t worry, there are still plenty of items you can eat, but this level will source you to all whole, unprocessed foods!

In addition to the omnivore lists, there are food lists for vegetarians as well so you can eat in alignment with whatever you follow!

If you’re currently eating fast food every week and haven’t quite kicked the sodas, we wouldn’t suggest jumping straight to Performance. The same goes to say, if you already eat quite clean, don’t sell yourself short and go too easy.  “If it doesn’t challenge you, it won’t change you” -Zig Ziglar

We encourage you to take a look through these lists prior to choosing your level. Don’t let them be intimidating! You are already looking to make a change so choose a level that is challenging for you, but doable. Feel free to let me know if you have questions! I hope you’ll join us for this challenge!