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Primal Fuel

Author // Ryan Arguello

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Primal nutrition sets its foundation on the principle that we fuel our bodies the way they were originally intended to be fueled.  The POWER in performing at your best, looking your best and feeling your best all lies within you...the correct nutritonal information and implementation should simply allow that process to happen...not interfere with it!

At CrossFit Primal you will have the opportunity to have routine body fat analysis performed so that you can be sure that your fuel is doing exactly what it's suppose to be doing...building lean muscle, destroying body fat and reducing inflamation which is at the root cause of nearly all disease.

You will also recieve priceless information in the "Primal Booklet". This is the "nuts and bolts" of the nutrition plan.  Tactical food timing, food replacement, meal plans, lists of good carbs/proteins/fats, ingredients to avoid and simple principles EVERYONE should implement is all part of this powerful life tool.

Primal will provide ongoing online education, accountability, guidance and will always be the best resource for your nutrition. Primal will also give you opportunities to learn in a group setting with various workshops throughout the year.

Remember...looking and performing at your best can only happen with the right nutritional information. Take advantage of this game changing opportunity!

Weekly Nutrition Recipes

  • Portobello Burger Ingredients 2 Tbsp. Grapeseed Oil 1 Tbsp. Balsamic Vinegar 1 clove Garlic, minced 4 Portobello Mushrooms, stems off 4 slices of Raw Cheese 1 to 2 Tomatoes, sliced 1 medium sized onion, sliced 1/2 tsp. Sea Salt 1/4 tsp. Black Pepper 4 Udi’s Gluten Free Hamburger Buns or Ezekiel Bread Buns Directions Heat up a grill to a medium heat Mix grapeseed oil, balsamic vinegar, garlic, sea salt and black pepper in a bowl. Coat both sides of mushrooms with mixture Grill mushrooms, stems side up, for approx 3 minutes, then turn and grill for additional 5 minutes. Grill Red Bell Pepper slices for 6 minutes. (3 minutes per side) With 3 minutes remaining the buns on the grill, cut side down. Remove everything from grill and allow to rest for a couple minutes Serve by placing mushroom on bun with onion and tomato
  • PORTOBELLO BURGER Ingredients 2 Tbsp. Grapeseed Oil 1 Tbsp. Balsamic Vinegar 1 clove Garlic, minced 4 Portobello Mushrooms, stems off 4 slices of Raw Cheese 1 to 2 Tomatoes, sliced 1 medium sized onion, sliced 1/2 tsp. Sea Salt 1/4 tsp. Black Pepper 4 Udi’s Gluten Free Hamburger Buns or Ezekiel Bread Buns Directions Heat up a grill to a medium heat Mix grapeseed oil, balsamic vinegar, garlic, sea salt and black pepper in a bowl. Coat both sides of mushrooms with mixture Grill mushrooms, stems side up, for approx 3 minutes, then turn and grill for additional 5 minutes. Grill Red Bell Pepper slices for 6 minutes. (3 minutes per side) With 3 minutes remaining the buns on the grill, cut side down. Remove everything from grill and allow to rest for a couple minutes Serve by placing mushroom on bun with onion and tomato

  • Dark Chocolate Almond Butter Cookies!

    Ingredients

    • 1 cup raw almond butter
    • 1/2 cup almond flour
    • 1/3 cup maple syrup
    • 1 egg
    • 1 Tbsp. vanilla
    • 1/2 tsp. salt
    • 1/2 tsp. baking soda
    • 1/4 tsp. baking powder
    • 1/2 cup dark chocolate, broken into pieces (at least 70% cocoa)

    Directions

    1. Preheat oven to 350F
    2. Place all ingredients in a food processor and process until smooth
    3. Chill dough for 20 minutes
    4. Roll 2 Tbsp of dough into balls and place on parchment paper lined baking sheet
    5. Bake for 10 minutes

  • POST HOLIDAY JUICE!

    POST HOLIDAY JUICE!
    It's time to detox from all that sugar and waste matter left sitting in your gut...drink this each day for the next 5 days, 1-2 times per day.

    1 carrot
    1/2 red bell pepper
    1 medium beet (use 1/2 of beet if you have never juiced a beet before)
    1 apple or organge
    2 celery stalks
    1 bowl of Kale or Spinach
    1/2 lemon
    1/4 - 1/2 teaspoon turmeric powder
    Wash vegetables. Peel orange and lemon. Cut vegetables to fit in your juicer. Push all except turmeric powder through juicer and pour into glass. Stir in turmeric powder. Serve over ice! Loads of healing properties!!

     

  • POST HOLIDAY JUICE!
    It's time to detox from all that sugar and waste matter left sitting in your gut...drink this each day for the next 5 days, 1-2 times per day.

    1 carrot
    1/2 red bell pepper
    1 medium beet (use 1/2 of beet if you have never juiced a beet before)
    1 apple or organge
    2 celery stalks
    1 bowl of Kale or Spinach
    1/2 lemon
    1/4 - 1/2 teaspoon turmeric powder
    Wash vegetables. Peel orange and lemon. Cut vegetables to fit in your juicer. Push all except turmeric powder through juicer and pour into glass. Stir in turmeric powder. Serve over ice! Loads of healing properties!!

  • PALEO BREAD

    4 c. almond flour
    1/2 c. flax meal
    1 tsp. salt
    1 tsp. baking soda
    2 tbsp. coconut oil
    2 tbsp. raw honey
    1 1/2 tbsp. apple cider vinegar
    1/2 c. water
    5 eggs

    Preheat oven to 350 degrees, or if you have a dark metal loaf pan, 325 degrees. Coat pan with coconut oil. Over low heat, melt oil and honey in saucepan. Set aside. Pulse almond flour in food processor so flour until there are no longer lumps. Add flax meal, salt, and baking soda and pulse until blended well. Add oil, honey, water and eggs, and pulse again. Add vinegar and mix well.

    *For a light and airy bread, separate eggs and only put in yolks. In a different bowl, whip egg white until they are stiff. Remove mix from processor and put into a large bowl, and then fold in egg whites.

    *Put bread mix into loaf pan and cook for about 45-55 minutes (depending on your oven) or until tester comes out clean in center. (I use a food thermometer tip and that works much better than a toothpick!) Let cool in pan set on a cooling rack for about 5 minutes and then remove from pan. If you have a problem with your bread sticking, you can also use parchment in the pan (so it hangs off sides a bit), coat with coconut oil and then place mix in.

  • 4 c. almond flour
    1/2 c. flax meal
    1 tsp. salt
    1 tsp. baking soda
    2 tbsp. coconut oil
    2 tbsp. raw honey
    1 1/2 tbsp. apple cider vinegar
    1/2 c. water
    5 eggs

    Preheat oven to 350 degrees, or if you have a dark metal loaf pan, 325 degrees. Coat pan with coconut oil. Over low heat, melt oil and honey in saucepan.   Set aside.  Pulse almond flour in food processor so flour until there are no longer lumps.  Add flax meal, salt, and baking soda and pulse until blended well.  Add oil, honey, water and eggs, and pulse again.   Add vinegar and mix well.

    *For a light and airy bread, separate eggs and only put in yolks. I n a different bowl, whip egg white until they are stiff.   Remove mix from processor and put into a large bowl, and then fold in egg whites.

    *Put bread mix into loaf pan and cook for about 45-55 minutes (depending on your oven) or until tester comes out clean in center.   (I use a food thermometer tip and that works much better than a toothpick!) Let cool in pan set on a cooling rack for about 5 minutes and then remove from pan. If you have a problem with your bread sticking, you can also use parchment in the pan (so it hangs off sides a bit), coat with coconut oil and then place mix in.

  • Ingredients (From Maximized Living)

    • 1/2 can organic coconut milk • 1/2 teaspoon vanilla • 1-2 tablespoons organic cocoa powder • 2 packets Stevia (or adjust to your taste) • 3-5 organic coffee beans (if you have a powerful

    blender like a Vitamix, you can just throw them in...otherwise grind with a coffee grinder or small spice grinder)

    • 1/2 cup ice

    Preparation

    Blend everything up until frothy and the coffee beans and ice are incorporated.

    Optional

    For an extra healthy boost, you can add greens powder, fresh greens, or cabbage.

  • PUMPKIN PIE OATMEAL (Dr. Axe)

    Ingredients

    • 2/3 cup Gluten Free Oats (I like Bob’s Red Mill)
    • 2 cups Almond Milk
    • 1/2 tsp. Vanilla Extract
    • 1/2 cup Pumpkin Puree
    • 1/2 Tbsp. Chia Seeds
    • Pinch of Sea Salt
    • 1/2 tsp. Cinnamon
    • 1/4 tsp. Ginger
    • 1/8 tsp. Nutmeg

    Directions

    1. Heat the Oats and Almond Milk in medium sized pot to boil
    2. Turn down to simmer and add Pumpkin and Chia
    3. Simmer for 5-7 min
    4. Add Remaining spices, stirring regularly
    5. Simmer for additional 5-7 mins
    6. Serve Hot

     

  • Add this to your Primal Recipe book! Delish.
    1 serving
    Ingredients:

    1/2 cup Quinoa 
    1/4 tsp Cinnamon
    1 1/2 cup Almond Milk
    1/2 cup Water
    2 Tbsp Raw Honey
    1 tsp vanilla
    pinch Sea Salt

    Directions:

    Heat saucepan over medium heat. Add quinoa, spice with cinnamon. Cook unitl roasted, stirring frequently, right around 3 minutes. Add almond milk, water, honey, vanilla, salt. Bring to boil then reduce heat until porridge is thick and seeds are tender, about 25 minutes.Add more water if needed, stir frequently so it don't burn. Optional: Add a topping such as berries, I like to also mix almond butter in there as well occassionaly.



Crossfit Recipes