PRO TIP
Eat Well. Move Well. Live Well.
BY CASE BELCHER OF FOUR BARREL CROSSFIT
“ Eat meat and vegetables, nuts
and seeds, some fruit, little
starch and no sugar. Keep intake
to levels that will support exercise
but not body fat.”
- Greg Glassman
SEEKING AN EASY WAY TO
INCORPORATE HEALTHY EATING
INTO YOUR LIFE? TRY ADDING THESE
RECIPES TO YOUR WEEKLY FARE.
Ready-to-Go Hot or Cold Quinoa
Ingredients
2 cups Quinoa
4 cups Almond or Coconut Milk
2 pinches Sea Salt
1⁄2 teaspoon Vanilla Extract
Almond Butter, Cocoa, Cinnamon and
Toppings to Taste
Instructions
Bring pan to medium heat
Toast quinoa for 2 to 3 minutes
Add almond milk or coconut milk, sea salt and
vanilla extract
Stir and bring to boil
Then cover and reduce to simmer for 20
minutes or until most liquid has cooked off
Stir in a small amount of additional milk for
moisture if needed
Store in sealed container in refrigerator
Add almond milk and topping (almond butter,
walnuts, berries, etc.) and either serve cold or
reheat and then add toppings.
Sage Sausage and Sweet Potato Hash
Ingredients
4 Medium Sweet Potatoes cubed
1 Green Bell Pepper cubed
1 Red Bell Pepper cubed
1 Medium Red Onion diced
Scallions or Green Onions for garnish
Salt, Pepper, Cumin and Garlic to taste
1⁄2 pound Sausage or Bacon (nitrate/nitrite
free)
3 Tablespoons Olive Oil or Coconut Oil
Instructions
Bring pan and 1 tablespoon of oil to medium
heat; then add meat to brown
When meat is 3⁄4 of the way done, add
peppers, onions, and spices to taste
Cook until peppers and onions begin to
soften, then remove or add to potatoes (if
potatoes are done).
Bring a deep cast iron pan and the remaining
2 tablespoons of oil to medium heat and add
potatoes and spices to taste
Stir occasionally until the outsides begin to
brown; then cover pan for 7 to 10 minutes
until potatoes are soft all the way through,
uncover to stir occasionally for even cooking,
add a small amount of additional oil if
needed.
Once potatoes are cooked all the way through,
remove from heat, stir in sausage, peppers,
and onions
Once cooled, store for reheating and serving
Add 2 to 3 fried eggs for additional protein
and scallions for garnish.
Green Superfood Smoothie
Ingredients
1 handful Kale
1 handful Spinach
1⁄2 Frozen Banana
1⁄2 cup Frozen Blueberries or Strawberries
1 Scoop Vanilla Protein (whey or vegan)
1 tablespoon Almond Butter or 1⁄2 Small
Avocado
Cinnamon & Turmeric to taste
1 to 2 cups of Water or Almond Milk
Combine all ingredients in a 1-quart size
freezer bag and store in freezer for faster prep
Instructions
Combine all ingredients in blender
Blend and gradually add liquid until you reach
the desired consistency.
Learn more about Four Barrel CrossFit,
which has locations in New Albany and
Louisville, at fourbarrelcrossfit.com or
call 502.509.3801.
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