CrossFit Discussion Board

CrossFit Discussion Board (
-   Nutrition (
-   -   George's Recipe Corner (

George Mounce 09-13-2007 06:40 AM

George's Recipe Corner
By popular demand I'm going to start posting recipes I us in this thread. Feel free to post yours here as well! Most of my recipes are hybrids from ones I have found on the internet and have changed up to either fit my tastes or be more Zone/Paleo ingredient friendly. Remember - ingredients should be room temp for most of the recipes unless otherwise stated.

I've done a lot of digging and have found some great tools to get all the nutrition information for these recipes and have tested them on myself to see how they taste, as well as using my wife as a guinea pig for some of them (she is much more picky, so if it gets her approval you know its good).

First off the tool (wfs):

Not perfect per say, but very darn close. I then take that analysis and do the math for each macronutrient and list how much of a block per serving is in the recipe (you'll have to remember too that I subtract out the fiber in the carb calculation, since the majority of my recipes have a ton of fiber).

I'll start off with today's breakfast:

Buckwheat Blueberry Pancakes

Makes 4 blueberry pancakes.

1/3 cup buckwheat flour (do not use the stuff in a box, buy fresh organic milled flour or make your own from fresh groats)
1 cup fresh or defrosted blueberries
4 egg whites
2 tbsp flax seed meal

Mix all ingredients together, let sit 5 minutes.

Divide into four pancakes on a griddle or in a cast iron skillet with PAM or oil (adds fat) and cook each side for 1 1/2 to 2 1/2 minutes until done.

Nutrition Facts (1P/1C/1F)
Serving Size 85 g (1 pancake)
Amount Per Serving
Calories: 101
Calories from Fat: 23
Total Fat: 2.5g
Cholesterol: 0mg
Sodium: 58mg
Total Carbohydrates: 14.6g
Dietary Fiber: 3.5g
Sugars: 4.2g
Protein: 6.3

George Mounce 09-13-2007 06:47 AM

Re: George's Recipe Corner
Angry Jerky

This stuff is amazingly good!

1 (4-pound) chuck roast (tends to be more marbled) or london broil, sliced into 1/8 slices, trim excess fat throughout

Marinade (this is enough for 4 pounds of meat):
1 cup apple cider vinegar
1/2 cup balsamic vinegar
4 tbsp kosher salt
4 tsp cinnamon
4 tbsp Mrs. Dash Seasoning Chipotle Seasoning
1/2 tbsp onion powder
1 tbsp crushed red pepper
1 tbsp oregano
1 tbsp molasses


Put meat and marinade in a sealed plastic bag (in a bowl or dish in case it leaks) for 24 hours in refrigerator. Turn over whenever you open fridge to keep marinade moving around.

You will need cookie sheets and wire racks. 1 sheet/2 racks per 2 pounds of meat.

Take meat out and drain in a colander for 5 minutes in sink. Place strips over wire rack in cookie sheet and place in an over set to WARM or LOW with oven door cracked open 2-4. The heat is just to keep the air moving, it is not to cook the meat, that is why it is important to keep the oven open. You can also use a dehydrator if you have one. Keep the meat in place for 6-12 hours (this really depends on type of meat and the WARM/LOW setting on your oven. most will be done at the 6-8 hour point) until it turns dark and slightly brittle (like gum). Keep refrigerated, as there are no preservatives.

Nutrition Facts (2P/1F)
Serving Size 57 g (2 oz)
Amount Per Serving
Calories: 102
Calories from Fat: 34
Total Fat: 3.8g
Saturated Fat: 1.4g
Cholesterol: 46mg
Sodium: 728mg
Total Carbohydrates: 1.3g
Sugars: 0.9g
Protein: 15.0g

Emily Mattes 09-13-2007 03:56 PM

Re: George's Recipe Corner
Those pancakes look great. Thanks so much for doing this!

George Mounce 09-13-2007 04:58 PM

Re: George's Recipe Corner
Found this one on (wfs) and have changed it to make it smaller. The full version is there somewhere, but it is a lot more dough.

Flax Pizza Crust

This recipe makes enough for one 8-inch pizza dough.

3/4 cup flax seed meal
1 tsp baking powder
1/2 tsp salt
1 tsp oregano
1 1/2 tbsp olive oil
1 egg
1 egg white
1/4 cup water

Preheat oven to 425F. Mix dry ingredients together in a large mixing bowl, then add wet ingredients and mix very well. Allow to sit about 5 minutes to thicken. Spread mixture on a pan or pizza stone and bake for 15-18 minutes until cooked through, then add pizza toppings and cook until they are done (8-12 minutes).

Nutrition Facts (1P/3F)
Serving Size 35 g (one slice)
Amount Per Serving
Calories: 105
Calories from Fat: 72
Total Fat: 8.0g
Saturated Fat: 1.0g
Cholesterol: 23mg
Sodium: 166mg
Total Carbohydrates: 5.5g
Dietary Fiber: 4.1g
Protein: 4.0g

George Mounce 09-13-2007 05:45 PM

Re: George's Recipe Corner
I do want to mention about that pizza crust, if you aren't used to flax, beware. Notice how much fiber there is then subtract that from the carbs. Yup, its almost all fiber. If you eat the whole thing you can plan on the next day being VERY interesting. You might find yourself in the middle of the day running to the bathroom with these kinds of looks on your face:


Matt DeMinico 09-13-2007 07:08 PM

Re: George's Recipe Corner

Originally Posted by George Mounce (Post 186532)
I do want to mention about that pizza crust, if you aren't used to flax, beware. Notice how much fiber there is then subtract that from the carbs. Yup, its almost all fiber. If you eat the whole thing you can plan on the next day being VERY interesting. You might find yourself in the middle of the day running to the bathroom with these kinds of looks on your face:


Yeah I saw some ground flaxseed "flour" type stuff at the store, it was:

Nutritional Info
Carbohydrates: 4g
Fiber: 4g


George Mounce 09-17-2007 09:47 PM

Re: George's Recipe Corner
This next recipe is for brownies. I have made them two ways, using both just flax meal or using butter and flax meal, and I prefer the butter ones because they tend to be more fudgy and easier to transfer between bowls. The flax ones have a heartier taste and are still very, very good. I put 24 of the flax ones out at work and they were all gone within 20 minutes. The butter ones I made tonight and well, they are hard to stay away from.

Just Plain Wrong Brownies

This recipe is a mix of three different recipes I found on the Food Network site, and changed to be a bit more friendly. They are delicious and are well, just plain wrong. I suggest having many friends over after you make these, as you will want to eat them all.

6 oz unsalted butter cut into 1 oz squares (you can sub 2 1/2 cups of flax meal for this..plan on about twice the fiber and protein per bar and lower saturated fat)
3/4 cup flax seed meal
1 cup honey
4 eggs, beaten
1/2 cup unsweetened cocoa powder
1 tbsp vanilla extract
1/3 cup buckwheat flour
1/2 tsp salt
5 ounces semisweet chocolate, chopped (2/3 cup)
2 ounces bittersweet chocolate, chopped (1/4 cup)
1/3 cup walnuts, chopped
1/4 tsp baking soda
2 tbsp boiling water

Preheat oven to 325 degrees F. Take some of the butter and lightly coat a 13 by 9-inch glass baking dish.

In one large bowl, mix together flax meal, salt, buckwheat flour and walnuts. Beat eggs in a separate large bowl.

Place chopped chocolate in a third glass or metal bowl over boiling water to melt (if you have a double boiler this is what you use it for). When chocolate is roughly half melted, add honey, cocoa powder, butter, and vanilla and continue to slowly stir until all of the chocolate is melted. Remove chocolate from heat and pour half into the beaten eggs while stirring the eggs to temper them. Once this is fully mixed, add the rest of the chocolate to the eggs and continue to stir until a smooth consistency. Pour the new chocolate mixture into the dry ingredients and mix thoroughly. Time is now important, as the flax will begin to soak up the wet ingredients, once the batter is fully mixed you want to have it in the oven within the next 3 minutes. Dissolve the baking soda in the 2 tbsp of boiling water and pour over the brownie batter. Quickly stir and spread out batter in the prepared baking dish. Bake about 25 minutes, just until brownies test moist but not wet (can be checked by placing a toothpick into the brownies, if it is clean, they are done). Cool completely before cutting. Cut into 24 brownies.

Nutrition Facts (2C/4F butter) (1P/2C/4F flax version) May change depending on chocolate used.
Serving Size 48 g (1 brownie)
Amount Per Serving
Calories: 191 (202 with flax version)
Calories from Fat: 107 (112 with flax version)
Total Fat: 11.9g (12.3g with flax version)
Saturated Fat: 4.9g (2.3g with flax version)
Cholesterol: 47mg
Sodium: 118mg
Total Carbohydrates: 20.9g (26.2 with flax version)
Dietary Fiber: 2.7g (4.3 g with flax version)
Sugars: 16.3g
Protein: 3.4g (6.3g with flax version)

Nadia Shatila 09-18-2007 12:05 PM

Re: George's Recipe Corner
George, love this thread. Recipes look great!

George Mounce 09-18-2007 12:15 PM

Re: George's Recipe Corner
Last night I made the brownies and used 73% dark cacao as the semisweet - oh man...pure evil. :devil:

Sarena Kopciel 09-25-2007 07:58 PM

Re: George's Recipe Corner
thanks for all your yummy recipes George. I tried this today:

Put together an awesome lunch recipe today

melted 1T each coconut butter/olive oil
added bag frzn broccoli
can wild salmon
sliced artichoke bottoms
sea salt/garlic powder
warm it thru and eat w nice tall glass of H2O

It was really yummy

All times are GMT -7. The time now is 07:11 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.