Crossfit Des Moines Chili Cook Off

Crossfit Des Moines held a chili cook-off at fellow crossfitters Susan’s beautiful home Saturday.
The competition and the chili was hot hot hot!

Chili galore…white, red, vegetarian, bison, beef…..
here are a few of the wonderful recipes
Blue Ribbon Chili
by Kelly Heffron
Ingredients:
1 lb. lean ground beef
1 lb. sausage
¾ C. chopped onion
½ C. chopped green bell peppers
1 large garlic clove, pressed
2 – 14 ½ ounce cans stewed tomatoes
1 – 15 ½ ounce cans tomato sauce
1 tablespoons chili powder
1 teaspoons ground cumin
1 tablespoons dried parsley
2 teaspoons salt
1 teaspoons pepper
1 – 15 ounce can chili beans, undrained
Instructions:
Brown hamburger. Add onions, green peppers, and garlic; continue cooking until the meat is well-browned. Remove skillet from heat. When the skillet cools, slightly, add the stewed tomatoes and tomato sauce; stir until the skillet is deglazed. Add the chili powder, cumin, parsley, salt, and pepper; stir to combine. Cover and simmer the mixture slowly for 1 hour. Add the chili beans; simmer, uncovered, an additional ½ hour.

CHECKERBOARD CHILI
From: Sherry Ellingson
Ingredients:
8 skinless, boneless chicken, halved and cut into 1 inch pieces. (I pre-cooked in chicken in crock pot and then shred it)
1 red pepper, chopped
1 yellow onion, chopped
4 garlic cloves, minced
3 Tbsp olive oil
4 Tbsp chili powder
2 tsp salt
1 tsp ground cumin
1 tsp ground coriander
1 (15oz.) can black beans, rinsed and drained
1 (15 oz.) can white kidney beans, rinsed and drained
1 (28 oz.) can tomatoes, crushed
1 can beer
1 (10 oz.) bag of shredded cheddar cheese
Instructions:
Saute chicken, red pepper, onion, and garlic in oil in a soup pot about 5 minutes or until chicken is just cooked. Add chili powder, salt, cumin, and coriander; cook 3 minutes. Stir in beans, tomatoes with juice and beer. Bring to a boil. Simmer 45 minutes, uncovered, stirring frequently. Reduce heat to lowest setting. Stir in cheese. Serve when cheese is thoroughly melted. Serves 10 – 12.

all the fixins to make a mean chili dish
Katie Claeys Chili was quite the contender
from the kitchen of her dad, Roger Fiscus
Ingredients:
2 lbs burger
2 cans of kidney beans (I usually do one light and one dark; low sodium)
1 qt. of tomatoes (my parents always froze tomatoes growing up, so that’s what he uses. I usually buy two cans of no-salt added diced tomatoes)
onion
1/2 green pepper
1/2 red pepper
1 c. ketchup
1 c. water
2 T. cumin
1/2 c. celery
2 T. lemon juice
1 T. brown sugar
1 T. Worcestershire
1 t. Accent
1/2 t. vinegar
1/2 t. dry mustard
2 T. chili powder
crushed red pepper (I’m pretty liberal with this and the chili powder)
Instructions:
Brown burger with diced up onion, red pepper, green pepper, and celery. Drain fat/juices. Add everything but beans. Let simmer; stir often. Add beans last hour. I’ve done it on the stove top and in a crock pot- both are fine. It freezes well!
White Chickin Chili
although I made this recipe, props go to my pal Robin
Ingredients:
1 pound Northern beans (canned – rinse until foam is gone)
1 large onion chopped
1 teaspoon garlic, finely chopped
1 Tablespoon dried oregano
1 Tablespoon chopped jalapeno pepper
dash cayenne pepper
2 teaspoons ground cumin
pinch ground cloves
5 cups of chicken broth
1 can Rotel tomatoes
1/2 cup lime juice
3 cups cooked chicken, diced (I use HyVee Rotisserie chicken – usually makes 4 cups – but go ahead and add it all)
1/2 cup chopped fresh cilantro
1/3 cup Parmesan cheese
salt and pepper to taste
Instructions:
Briefly saute onions and garlic on stove until fragrant and onions are translucent. Add to beans along with oregano, jalapeno pepper, cayenne, cumin, cloves and chicken broth. Add 3 cups of water. Bring to a boil. Reduce heat and simmer 30 minutes. Add Rotel, lime juice and chicken. Cook 30 minutes, simmering. (Add more water if soup is too thick) Sprinkle with Parmesan cheese and fresh cilantro to serve.
of course there were yummy desserts to share
picture from Paula Dean’s site…thanks Paula!
Beverly enlightened our taste buds with this Paula Dean recipe:
enjoy this dessert while keeping in mind, “all things in moderation” 🙂
these almonds were so incredibly good….great way to add a little spice to your life
Black Peppered-Sugared Almonds
By Jill Oxberger
Ingredients:
1 lb raw almonds
1/4 c packed brown sugar
2 tsp minced garlic
2 tsp course ground black pepper
1 tsp sea salt
1 egg white
1 tsp water
Instructions:
Mix sugar and spices in a bowl large enough to hold the almonds and mixture. Whisk the egg white in a separate bowl large enough for the almonds too, then add the water to the whipped egg white then whip again until it’s frothy. Coat the almonds in the egg white mixture then drain the excess if necessary. Dump the almonds into the sugar/spices mixture and stir them to coat evenly.
Line a large baking sheet or jelly roll pan with foil, then spray the foil with a non stick Pam type coating. Spread the almonds on the pan in a single layer. Bake at 250 degrees for an hour and you can stir them during that time, but I usually don’t. Once out of the oven scrap them off the foil a bit to keep from sticking and let them cool.

Good times with good people!
Thanks for sharing your recipes everyone!
Have a Happy & Healthy Thanksgiving!
Until next time…
look good, feel good, do good

Rachel’s Baby Shower


Sunday my sister, a few pals, and I hosted a baby shower for our girlfriend Rachel!
We are all anxiously awaiting meeting her baby girl Christmas Eve.

we had a great spread of yummy food and lots of pink decor

I wanted to try my hand at making and decorating cupcakes. With a little help from my mom, they turned out beautiful.
Lemon Cream Cupcakes
Ingredients:
1 cup butter or margarine, softened
2 cups sugar – I used about 1/4 cup less
3 eggs
2 teaspoons grated lemon peel
1 teaspoon vanilla extract
3 1/2 cups all-purpose flour – I used 1 cup white whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2 cups sour cream – I used lite sour cream, I am guessing you could use plain yogurt too
FROSTING:
3 tablespoons butter or margarine, softened
2 1/4 cups confectioners’ sugar
2 tablespoons lemon juice – I would omit and just use vanilla and a little almond flavoring for a richer and less lemony flavor
3/4 teaspoon vanilla extract
1/4 teaspoon grated lemon peel – I did not have any left so omitted
1 tablespoon milk
the frosting was a bit runny so my mom came to the rescue and added about a 1/4 c lite sour cream and a bit more powdered sugar
Instructions:
In a mixing bowl, cream butter and sugar. Beat in eggs, one at a time. Add lemon peel and vanilla; mix well. Combine dry ingredients; add to creamed mixture alternately with sour cream (batter will be thick). Fill greased or paper-lined muffin cups with 1/4 cup of batter. Bake at 350 degrees F for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes; remove to wire racks to cool completely. For frosting, cream butter and sugar in a small mixing bowl. Add lemon juice, vanilla, lemon peel and milk; beat until smooth. Frost cupcakes.
I also made a new Pumpkin Bread recipe that turned out delicious.
Whole Wheat Pumpkin Bread
Ingredients:
you will see my ingredient changes on the side
3 1/2 cups all-purpose flour – I used whole wheat flour
2 teaspoons baking soda
2 teaspoons salt
1 teaspoon baking powder
1 teaspoon ground nutmeg
1 teaspoon ground allspice – I omitted and used a little more of the other spices
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
3 cups white sugar – can use about half to 1/3 of this amount
1 cup canola oil – used half unsweetened applesauce
4 eggs, beaten
2 cups solid pack pumpkin puree (1 can)
2/3 cup water
Instructions:
Preheat oven to 350 degrees F. Grease two loaf pans.
In a medium mixing bowl, combine flour, baking soda, salt, baking powder, nutmeg, allspice, cinnamon and cloves.
In a large bowl with an electric mixer, blend sugar, oil and eggs. Stir in pumpkin. Slowly blend the flour mixture into pumpkin mixture. While blending the mixture add water incrementally. Pour the batter into two prepared loaf pans.
Bake in a preheated 350 degrees F (175 degrees C) oven for 90 minutes. Let cool for 10 minutes before removing from the pans.

Erica Lea (Rachel’s sister-in-law) provided these other scrumptious dishes
Cinnamon Baked French Toast
Ingredients:
on the side are options for those who would like to “healthify” it
1 loaf Crusty Sourdough Or French Bread – opt for a whole wheat version
8 whole Eggs
2 cups Whole Milk – opt for 1% or skim
½ cups Whipping (heavy) Cream – try lite cream, fat free half and half, buttermilk or mixing 1/2 T flour with 1/2 C milk
¾ cups Sugar
2 Tablespoons Vanilla Extract
Topping
½ cups All-purpose Flour – whole wheat flour or white whole wheat flour
½ cups Firmly Packed Brown Sugar – loosely packed
1 teaspoon Cinnamon
¼ teaspoons Salt
1 stick Cold Butter, Cut Into Pieces – could try to use slightly less, although does make a perfect topping
Instructions:
Grease 9 x 13-inch baking pan with butter. Tear bread into chunks (or cut into cubes) and
evenly distribute in the pan.
Mix together eggs, milk, cream, sugar, and vanilla. Pour evenly over bread. Cover tightly and store in the fridge several hours or overnight.
In a separate bowl, mix flour, brown sugar, cinnamon, and salt. Add nutmeg if desired. Add butter pieces and but into the dry mixture until mixture resembles fine pebbles. Store in a Ziploc in the fridge.
When you’re ready to bake the casserole, preheat oven to 350 degrees. Remove casserole from oven and sprinkle crumb mixture over the top. (If you’re using fruit, sprinkle on before the crumb mixture.) Bake for 45 minutes for a softer, more bread pudding texture. Bake 1 hour or more for a firmer, less liquid texture.

Muffin Melts

crunchy and creamy in one bite

Ingredients:
on the side are option for those who would like to “healthify” it
12 whole Hard-boiled Eggs, Peeled And Chopped
2 cups Grated Cheddar Cheese – opt for 2%
1 cup (Real) Mayonnaise – opt for lite or half plain yogurt
12 slices Bacon, Fried And Crumbled – try turkey bacon
1 Tablespoon (heaping) Dijon Mustard
½ teaspoons Garlic Powder
3 dashes Worcestershire Sauce
6 whole English Muffins Split – use whole wheat English Muffins
Instructions:
Combine eggs with all other ingredients. Fold together gently. Cover and store in the fridge overnight.
Spread on English muffin halves, then broil for 3 to 5 minutes or until hot and bubbly. (Don’t set them too close to the heating element. So good!

and of course….the lady of the hour….
Rachel!

showing off the belly bumps….
Rachel at 33 weeks
Me at 25 weeks

Until next time…
look good, feel good, do good

CrossFit Des Moines Party

Good times…Good food!
Thanks Bryan and Jamie for hosting the first Crossfit Des Moines party! Theme: Clean
Everyone did an awesome job at bringing a wonderful, healthy dish to share. I am so excited to post them.
If you would like to send me your recipe I will post for others to enjoy!

Pic 1: Coach Mike, Kelli (wife of Mike and my sister), J, Bryan, Jamie, and Bobby
Pic 2: Andi and Nate
Jamie putting my recipes to use: BBQ Chicken Pizza (under labels: pizza)

Nate with his clever paleo tacos and Katie with her amazing bruschetta
Here’s the bruschetta recipe (makes 12 pieces):
from Katie’s kitchen
Ingredients
• 1/2 loaf whole-grain French, ciabatta or other thin loaf bread
• 3 Tbsp / 45 ml extra virgin olive oil, divided
• 1 cup / 240 ml fresh tomatoes, chopped
• 3 cloves garlic, passed through a garlic press
• 1 tsp / 5 ml sea salt
• 1 tsp / 5 ml freshly ground black pepper
• 1 handful fresh arugula leaves, finely chopped
• 1 handful fresh basil leaves, finely chopped
• 2 Tbsp / 30 ml best quality balsamic vinegar
• 2 fresh avocados
• Juice of 1/2 fresh lemon
Preparation
1.Preheat oven to 375º F / 190 ºC. Line a baking sheet with parchment paper.
2.Slice bread into thin, 1/2-inch slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.
3.Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.
4.In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.
5.Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.
6.Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.
7.Top each piece of bread with tomato mixture. Top with avocado. Serve.
***Katie mentioned she couldn’t’t find arugula by itself, so instead found a salad mix that had spinach and arugula together and used that. You could use spinach by itself, too.


love the presentation

maybe the theme of the night should have been avocados! Melanie made these pleasing to the eyes and mouth guacamole cucumbers
Mike made scrumptious guacamole with whole wheat pita chips

did anyone else notice the fruit was Cyclone colors! Wahoo!


so many colors=so many nutrients
Avocado Deviled Eggs
Ingredients:
10 large eggs (although I used 12)
1/4 c fat free mayo or plain yogurt
1 T lime juice
1 tsp wasabi paste (I did not include this…not a big wasabi fan..too hot)
1/4 tsp salt
pinch of fresh ground black pepper
1 plum tomato, seeded and finely chopped
1 scallion, finely chopped
1 serrano chile, seeded and minced
1 firm-ripe Hass avocado, halved, peeled, pitted, and diced
Instructions:
hard boil the eggs (place eggs in saucepan with water covering, bring to boil, boil for 10 minutes, remove from water and place in cold water bath…perfect boiled eggs), peel, and cut in half. Scoop the yolk into a bowl. Mix mayo, lime juice, wasabi, salt, and pepper into bowl with a fork until smooth. Fold in tomato, scallion, chile pepper. Lastly, fold in avocado and spoon into halved egg whites.

Coach Mike’s seasoned chicken with Thia peanut dipping sauce
is your mouth watering yet?

oh and who could forget the infamous Kale chips 🙂
all you need to make these crunchy slices of heaven…kale, olive oil, sea salt, oregano, garlic salt
rinse kale and separate onto cookie sheets lined with parchment paper. mix oil and spices. pour over chips….cover them well. bake at 275 til crispy…about 30ish minutes. Since I felt like a turtle while eating them, maybe they would be better as a garnish than a chip.

Until next time…

look good, feel good, do good