4/27

So today, just like every Wednesday, we did the sectional WOD.  Last one!  I'd like to say I went in to it with the right mind set, but I didn't.  I knew that the chest to bar pull-ups would be a struggle and I also had  small tear in my right hand from practicing chest to bar pull-ups.  I got stuck on the first round of C2B pull-ups and that got in my head.  My hand starting ripping more and rather than push through it I started to break down.  Oh well, shrug it off.  I have another chance on Saturday and I'm hoping my hand will be better by then.  But either way, its the last workout.  I've already done 5 and I'm not going to quit now.  Suck it up, move on and get mentally right for Saturday (right coach T?!).

So today marks 4 days in a row of getting home from the gym and running the dogs.  I've only been running them about a mile as I don't have much time but it feels great!  I've started running the foster dog Nena too.  I probably ran 1.5 miles today but since I didn't measure out my run with Nena I'm only going to count my run with my dogs.  I feel good this week but a bit tired that's for sure.  I keep telling myself I will go to bed early but find ways to stay awake.  Last night it was the new show The Voice, love it!!

Okay, so on with a new day tomorrow, which also happens to be a rest day, yay!  Only walks no runs with any of the dogs!

Today's WOD
(EACH ROUND YOU +3 REPS)

3 THRUSTERS 100/65
3 CHEST TO BAR PULL UPS (I got through the 3's and then got my 6 thrusters.  Damn C2B pull-ups!)
Then...
In teams of three do 3 rounds of:
Row
Plank Hold
Run 250 meter (The run sets the pace, switch movement when runner gets back)

Weekly Miles Run: 6
Weekly Goal: 8
Weekly Meters Rowed: 2000
Weekly Goal: 4000

4/26

No running this morning.  Alarm was set, I got up and refused to run.  I am picking up a new foster dog tonight so it will be important to run my dogs at least, if not her as well (separately) to help get rid of some energy.  I'm thinking I'll run each set of dogs 1-1.5 miles which should get me some good mileage.  Hopefully the rain will hold off.

I had a good workout yesterday.  Stayed after to work on my chest to bar pullups and I think I have them.  I got a small rip in my hand so I'll have to take it easy for a day or two so my hand can heal but I'm feeling more confident about the last sectional WOD now that I can do C2B pullups!

TODAY's WOD
PUSH PRESS 10×2 (I possibly got a PR on this, haha.  I know I was doing over 100lbs but didn't do the math.  It was tough so that's what counts!)

WEIGHTED PULL UP 5/4/3/2/1 (Since I can't do deadhang pullups I worked on doing them with small bands)


THEN…


AMRAP 15 MINUTES in Teams of 4


ABMAT SIT UP
SLAM BALL
HSPU
250 Meter Run
Weekly Miles Run:5
Weekly Goal:8
Weekly Meters Rowed: 1000
Weekly Goal:4000

4/25

Okay so tracking everything every day just isn't practical.  Nope, not at all.  So how about just my training as well as general thoughts and musings.  Sounds better!

My week as far as tracking goes starts on Sunday. I took Po and Remi for a nice and slow 3 mile run yesterday.  They are out of shape so our pace was pretty slow.  Plus I'm not sure Po's pace is ever faster than a 10 minute mile!  I am running in the Cinco de Mayo 10k with my brother, which is in 14 days.  I am not really in running shape right now, at least not 10k running shape so I am going to start running as much as possible between now and then!

I planned on running before work today but lets be honest, I HATE doing anything in the morning.  I then thought I would run during lunch but my card to get in to the building with the locker room isn't working so that will have to wait. So for now, until I can confirm that my card works I guess I'll have to run in the morning.  Boo!

In other news, Team Wolfpack (Crossfit Lake Oswego's Games Team) is doing great and will likely get to compete in the Affiliate portion of regionals!  I can't wait!  Looks like a few of us girls are going to start adding in additional workouts together to start working on our overall strength.  This PROBABLY means some early morning or late evenings so I better get used to it now!

Today's WOD:
7×3 BOX SQUAT (top weight was 163)
5×3 BACK SQUATS (top weight was 163 I think)
THEN…
THREE ROUNDS,
15 SQUAT CLEANS 95/65
50 DOUBLE UNDERS

Weekly Miles Run: 4
Weekly Goal: 8
Weekly Meters Rowed: 1000
Weekly Goal: 4000

Paleo Recipe - Primal Tortillas

I made pork carnitas last night and found this recipe today, perfect timing if you ask me!  I'll try making this in the next day or two.  Primal tacos with tortillas, so excited!!

Recipe can be found here.

Primal Tex-Mex Tortillas: Makes 4 tortillas


Ingredients:
■1/4 cup plus 2 tablespoons water
■2 eggs
■2 tablespoons olive oil
■1 teaspoon lime
■2 tablespoons coconut flour
■1/4 teaspoon baking powder
■1/2 teaspoon cumin
■1/4 teaspoon chili powder

Instructions:
Whisk together water, eggs, olive oil and lime.

Mix together coconut flour, baking powder, cumin and chili powder.

Slowly pour wet ingredients into the dry ingredients, whisking as you pour so clumps don’t form.


Heat several tablespoons of olive oil over medium high heat. When the oil is hot, pour 1/4 cup of batter in the pan, tilting pan so the batter spreads thinly.


Let the batter sit untouched for one minute then put a lid on the pan and cook one minute more. Flip the tortilla and fry for 2 more minutes.

Paleo Recipe: Pork Carnitas

Since I am a HUGE fan of easy meals, this one scores high on my I Would Make This Again scale.  It's super easy and tastes great!  I let it cook all night and woke up to a house that smelled great!  I shredded the pork as I got ready for work and put some in a bowl to take to work.  I plan on eating it over shredded lettuce with avocado and salsa!

Recipe can be found here.



What You'll Need:

• few slices of bacon chopped
• pork shoulder
• 2 bay leaves
• 1/2- whole can of chipotle peppers (depending on your heat preferences)
• 1 stick of cinnamon
• 1 tbsp cumin
• 2 tsp oregano
• salt and pepper to taste
• 2 cans of chicken stock or water (about 28oz)

 Here is what you do:

First, cook the bacon.  Cut it up in to small pieces and if possible cook it in a deep enough pan that you can use for browning the pork shoulder as well.  Once the bacon is cooked remove from the pan (keeping the bacon fat).  Turn up the heat and brown the pork shoulder on all sides (should only take a few minutes).  Once browned, put everything in the crock pot including the bacon (I didn't add the bacon fat).  Cook on low for 6-8 hours.  Once done, shred the meat and put back in the liquid until ready to serve.  Simple as that!

4/21/11

I decided to start tracking what I'm eating and what I'm doing to train mostly so I can analyze and tweak/fix but also just to share in case anyone is actually interested.

Today is a rest day so I plan on taking the dogs on a 1 mile run just to move (assuming the rain holds off and/or isn't too bad).  I also plan on working on my Power Clean with an empty bar just to continue working on better form.  Otherwise no other activitiy, I am pretty beat up from this week so far and need a day of rest so I can kick WOD #5's ass tomorrow!!

Breakfast
 - 3 farm fresh eggs from the farm scramble with onions, baby bell peppers, mushrooms, green onions, turkey pepperoni and avocado, so good! 1 apple, 1 cup of coffee at the house and a splurge on a grande sugar free caramle machiatto (with regular milk since it has less sugar than fat free milk).  I know I know but I had to take Jojo to the vet early this morning out on 82nd and needed some liquid courage both to take her in for the spay (means I'm one day closer to her going to her forever home) and, um..the location was kind of sketch!
Lunch
2 all natural chicken sausages with vegan/paleo ketchup (no sugar!) and avocado
Snack - None, yay!
Dinner
Protein shake
Snack
Applesauce and almonds

How I moved - I didn't run the dogs and worked on my clean catch with no bar, so basically I took a total rest day and it felt great!

4/20/11

Two days no whip cream!!  I did still have a late night snack of applesauce and almonds but it wasn't whip cream.  I need to get myself out of this late night snacking habit but for now being able to move away from things with NO nutritional value is a step in the right direction.

The sectional WOD's for this week and next week have been released.  The good news, I can do both of them!  My goal was to be able to do all 6 workouts as prescribed and I will be able to say I did that.  My secondary goal is to try to stay in the top 1/4 or 1/3 of the region which is also still in reach.  I will be doing sectional WOD 5 on Friday and tonight will likely do a partial version of it (10 minutes instead of 20) as well as working on clean technique and a few other things. Tomorrow is a rest day which I am looking forward too as I'm tired!  The Crossfit Lake Oswego team is close to being able to qualify for regionals as a team so I want to do my very best to help the team make it!

Here is what I ate:
Breakfast
2 pieces of bacon, 3 eggs and an apple (plus 2 cups of coffee with a little half/half and truvia)
Lunch
Leftover steak and a huge salad with tons of veggies, olive oil and balsamic vinegar
Snack
Cut up strawberries and almonds
Post Workout Shake (ARM)
Dinner
Protein shake with almond milk, protein powder and almond butter with 3/4 cup applesauce
Snack
Applesauce (yes more, needed something a little sweet) and some almonds
Here is how I moved:
I ate some dark chocolate covered almonds at work that I ordered for my co-worker's daughters fundraiser. I felt guilty about eating these so I counted how many I ate (7) and how many calories I need to burn to negate them and went on a 2.2 mile walk during lunch, haha! My co-workers thought I was crazy! It was so nice outside that the walk felt great either way!

WOD
Warm-up these days seems to include a 1k run for time..hmm :)
THEN
Technique work on Press, Push Press, Push Jerk and Split Jerk with PVC
Split Jerk Technique work at #65
THEN
8 rounds
Sprint to the road and back (about 100m)
10 pull-ups
15 push-ups
Situps for the rest round (2:30min rounds)
THEN
I rowed 1k to make sure I keep making progress towards my 4k goal per week
THEN
When I got home I ran all 3 dogs for 1 mile
Weekly Run Total: 3.25
Weekly Row Total: 2k

4/19/11

Day one of giving up whip cream cold turkey.  Also Day two of the run/row/extra WOD personal challenge. 

I set my alarm to get up early and run the dogs.  That didn't happen.  I have a few excuses ready to throw at you, but it just didn't happen.  So that means I have to run tonight. 

Here is what I ate:
Breakfast
2 pieces of bacon, 3 eggs and an apple (plus 1 1/2 cups of coffee with a little half/half and truvia)
Lunch
Hamburger patty with some ketchup, huge salad full of veggies with olive oil and balsamic vinegar
Snack
Cut up strawberries and almonds
Post Workout Shake (ARM)
Dinner
Two all natural sundried tomato and basil chicken sausages
3/4 cup applesauce
Snack
Handful of almonds
Here is how I moved
WOD
ATLAS STONE 5×3 (Lap to shoulder)
I started with 70 lbs and was able to work up to 100 lbs!  Super fun and something that makes me feel like a strongman :)

We then did a little gasser before the actual WOD:
3 Rounds
3 atlas stone lap to shoulder (3 on each shoulder)
6 burpees
Sprint to the street and back
AMRAP 12 MINUTES (I did 7 rounds plus 5 K2E, 5 HSPU and 3 G2O)
5 Strict Knee to Elbows
5 HSPU (I did them on the box)
10 Ground to Overhead (75/55)
THEN….
1 MINUTE MAX DOUBLE UNDERS (I got 70)
Followed by that many four count flutter kicks. (We only did 50, so 200 total flutter kicks because I can't do 4 counts that high)

THEN....
When I got home I took all three dogs on a 1.25 mile run. Whew, I was TIRED when all was said and done!

I didn't row when means I need to row tonight...ugh!  And run tonight...ugh!

I know what I need to do, I just don't always do it

I get paleo, I get healthy eating, I get working out and training.  I do, I get it.  However, I don't always do what I should, or shouldn't do.  For example, I follow the paleo diet.  But do I REALLY follow the paleo diet?  I'm pretty sure whip cream in a can is not paleo, yet I eat it every day.  You could say I'm addicted to it.  Weird, I know.  But the can says only 15 calories in a serving (which is only 2 tbsp but who's counting) so I figure it's better than say, an entire bar of dark chocolate.  However, I eat way more than the serving and don't really pay attention.  I eat WAY too many almonds, I need to back to the ones that don't taste as good (the raw, unsalted kind).  That will help!  Anyways, I recently switched to CFLO and really want to take my training to the next level.  I am in LOVE with the Crossfit games and love looking at the amazing achievements everyone is making each week.  My goal is to be able to do the workout each week as prescribed, to at least get one point.  Last week I couldn't do all three movements, but in all honesty, I didn't even have time to try for the muscle up.  Everyone comes in to the gym on Saturday and does the WOD as a team, man is that motivating!  To have so many people working so hard pushes you to a level you might not have known was there!

Participating in the games open has been such an eye opener for me, more on what is possible to achieve instead of what I am lacking.  I have many weaknesses, but knowing that I've only been training for 6 months, and that for a few of those months I couldn't even do workouts as prescribed in only motivation to train harder to see what I can achieve!

Matt and I made a promise to row an extra 4k each week for 4 weeks.  We both hate rowing so the goal is to force ourselves to do something we don't like and also to push our endurance and abilities by doing a little extra after most workouts.  I also am getting back in to running.  I took the dogs out for 1 mile yesterday and it felt great, well at least for me, Po wanted to quit.  So my goal is to add in more running, rowing as well as a few extra workouts either at the gym or at home to really step things up.  I always say what I need to do and usually do for awhile before I slip back to my old ways.  So, not only is it time to get back on track with running and extra workouts, it's time to give up the whip cream.  Yupp, quitting cold turkey today!  Haha, so stupid I know.  I just need to work through my late night snack cravings.  I used to eat dark chocolate every night and gave that up for hot chocolate (25 calorie packs in almond milk) but then I added the whip cream in, which isn't measured at all!  So now I'm quitting whip cream cold turkey.  I'll still allow the hot chocolate because it is measured and controlled, but that's it. 

I'm going to try for 8 miles a week, 4k on the rower and 2-3 extra workouts (running can be part of the workout but not the whole workout).  So far this week I've run 1 mile, rowed 1k and did 1 extra workout. 

Goals (non are weight related):  Be able to do handstand pushups with only one ab mat, be able to do 5 unassisted ring dips, squat clean 125, be able to do 5 strict pullups.  I'm not sure my timeline for these goals as some will come faster than others, but there you have it.  My extra workouts will definitely be focused on achieving these goals.  Once I mark one off, I'll add in another, because lets me honest, I have A LOT to improve upon but you have to start somewhere!

Paleo Recipe - Curried Shrimp and Spinach

I found this DELISH and super simple dish that I'd eating right now!  You can find the original recipe here.

I used frozen chopped spinach (way easier than actually chopping it myself).  Otherwise I followed the recipe exactly and served it over cauliflower rice. So good!!

Ingredients


•2 lbs shrimps, peeled and deveined;

•2 tbsp ghee, butter or coconut oil;

•1 onion, chopped;

•2 tsp curry powder;

•2 tsp tomato paste;

•1/2 cup homemade chicken stock;

•1 cup full-fat coconut milk;

•2 tightly packed cups shredded spinach;

•Sea salt and freshly ground black pepper to taste;

Preparation

1.Heat a large skillet over a medium-low heat and cook the onion in the ghee, butter or coconut oil until it begins to soften, about 3 minutes.

2.Season to taste with sea salt and freshly ground black pepper, stir in the curry powder and continue cooking for a minute.

3.Place mixture in a blender or a food processor, add the tomato paste as well as the chicken stock and coconut milk. Process or blend until smooth.

4.Pour the mixture back in the skillet and bring to a simmer.

5.Add the shrimps and spinach and cook, covered, for about 5 minutes, until the shrimps are just cooked.

One handstand pushup at a time

It's really easy, at least for me, to get caught up on what I can't do, what I need to work on and what I hope to achieve in a very short amount of time.  Yes, I'm referring to Crossfit here and in general my physical abilities.  I don't like not being able to do something and I don't like failure.  I've come to terms with where my current abilities are and I've embraced my strengths and 'goats'.  But every now and then my ego gets the best of me.  I did sectional WOD #1 and I was in the top 60!  I'm not going to lie, this went to my head a little bit and I already started imaging what if...what if I actually could place in the top 60.

Sectional WOD #2 came around and I was quickly humbled.  I fell down to 88th place (top 60 go on to regionals).  Then sectional WOD #3 came and I made no progress towards the top 60.  This quickly humbled me and I honestly felt like saying, well, maybe next year. 

We took a mini vacation this weekend, and I did some major diet damage.  Upon returning home we decided we needed to workout.  I looked online and found a WOD I really wanted to do.  It included handstand pushups, something I haven't been able to do at all.  Something I've been working on.  So I picked that WOD and decided, you know what, I'm going to do this!  And I did!  I modified by having the pad for my head higher than it should be, but I did it!  I achieved one of my goals, just one, but it felt great!  I am stronger now that I was last month and this was something I achieved on my own.  I've been practicing and working on building the strength and confidence to do handstand pushups.

So this got me thinking, first of all, why did I ever expect I would be in the top 60?  I should, and am, be super happy to be in the top 100!  I will be super happy to finish in the top 1/4 or 1/3 in our region and I need to focus on that.  This is a time to push myself and enjoy being able to compete at all!  Being able to do this WOD helped me gain perspective on what I've achieved.  The fact that I am currently sitting at 100 out of 404 is amazing and I am really proud of myself for achieving this. 

So, one handstand pushup at a time, I am getting stronger and achieving goals.  It isn't going to come overnight and I need to always remember to focus on my achievements rather than dwell on my weaknesses.  Each day I am humbled by what I can't do, but I am learning to focus each of these experiences on becoming a better athlete and competitor.  The point of this journey is to push myself to see what I am capable of.  This may or may not ever take me to regionals, but one handstand pushup at a time, I am pushing myself to new limits and it makes me feel great!

Paleo Recipe - Apple Crunches

Another simple recipe that I found on the CFLO site (don't know who to give credit to but you should know by now they aren't my orignal recipes!).  This sounds like a super quick and fun snack to make!

Apple Crunches

• 1 granny smith
• 3 oz crushed cashews
• 6 oz coconut milk
• 1/3 cup unsweetened apple juice
• 1 tsp cinnamon
• 1 egg

 

Remove core and slice apples. Beat the egg and add the milk and juice in one bowl. In another put cashews and cinnamon and mix. Dredge the apple slice in milk then dip it in cashews, coat it. The coating will be sticky. You only have to coat one side. Line a pan with aluminum foil and grease with coconut oil or use parchment paper. Place the apples on the pan and bake at 350 until golden brown.

 

 

I haven't tried it yet but plan to try it and will provide an updated post with a review when I do.

Paleo Recipe - Pizza Crust

I was browsing through CFLO's website today and found a simple recipe for pizza crust, um YUM!  I've been wanting to make a paleo pizza but the recipes I've found have been complicated as far as what goes in the crust.  If you notice, I tend to only make simple recipes with minimal ingredients/prep time.  I think I'll make this sometime this week once I run out of my curry roast, which I can't wait to eat tonight!!

Pizza Crust

• 2 cups almond meal
• 2 eggs
• 1 tsp olive oil
• ½ tsp salt.

Mix all ingredients together to form the dough and roll out on a non-stick pan as thin as possible. Bake crust at 350 for about 15 mins or until slightly browned. Once baked cover with tomato sauce of your choice and any from a million of pizza toppings. You can use goat cheese or real mozzarella, sticking to the 80/20 rule.

 

 

 

Affordable Paleo

Just a quick post here.  I braved the Sunday crowds today and went to Costco, Winco and Whole Foods.  Quite the opposites on the spectrum of costs and paleo options (Winco vs. Whole Foods).  For example, this is the type of people you run in to at Winco:

Anyways, back to my point here.  Following a true paleo diet, in which everything you eat is locally grown, grass fed, additive free can be very expensive.  So just like I use the 80/20 rule when decided when I'm going to eat paleo and when I might cheat, I follow the same rule, or similar rule, when buying my groceries each week.  While it's closer to 50/50, I still try to invest on the things I think are worth the money and save on other areas to make up for it.

So for example, today I went to Winco and bought some of the dairy products we add in (cottage cheese, whip cream) as well as bulk almonds and some veggies.  Now I know that organic veggies are better than normal, however to my next point.  I then went to Whole Foods where I bought all of the meat we would be eating (except the ground Turkey).  I ended up spending more money at Whole Foods for half the amount of items as I did at Winco, however at the end of the day splitting my groceries between the two places ended up costing the same as if I had gone to Safeway.  However I ended up with grass fed beef, uncured bacon, ketchup that literally has no sugar and a few other items that will be staples to the meals I make this week.

Had I done all my shopping at Whole Foods I'd need a second job.  So I decided what was worth the higher costs and what wasn't and split my grocery list accordingly.  Just one way to help make paleo eating more affordable.

Paleo Recipe - Slow Cooker Curry Pot Roast w/ Lime Cilantro C-Rice

Not my recipe - this is a repost from Feasting on Fitness.  Recipe can be found here.

Slow Cooker Coconut Curry Pot RoastLip-smacking delicious--this is juicy, tender, shred-able beef fit for a feast!

Prep Time: 5-10min
Cooking Time: 6hrs on Low (or according to your own slow cooker's directions)

Ingredients:
1 can of coconut milk (NOT light)
1/2 bunch of washed, chopped cilantro
1-2 limes, juiced
2T Thai red curry paste (make sure the ingredients fit the bill, I used Thai Kitchen brand)
3 packets (more or less, your choice) of garlic (or about 20+ cloves)
3-4 (or more) -lb grass-fed beef roast (sirloin and chuck have worked well), deeply scored for more surface area
NOTE: despite being a curry, this one is very mild on the spiciness--if you want to liven it up, try adding some heat yourself (more/hotter curry paste, hot peppers, cayenne, etc.).

Method:
After you have the ingredients prepped, make a paste of the curry and lime juice so you can smear it over the roast (nooks and crannies too!).  Add the garlic and insert into the deep cuts in the roast (it'll melt like but-tah--oh yeah!).  Sprinkle on the cilantro and shove some in the pockets of the roast.  Now pour on the coconut milk.  Lid.  Walk away for six hours and return to deliciousness!

Note: most slow cookers change to warm after their cook time, so it's best to make this right before you go to bed.  Then, when you wake up, you can turn it off and cool it on the counter before whacking it in the refrigerator before you leave for work.  When you return home, the sauce will have congealed a bit, but some heat will melt it all back into a savory, deliciously rich sauce and warm that meat for shred-able delight.  Serve with a spoon as a stew or over Cilantro-Lime Cauliflower Rice (recipe below) to sop up that flavor.  Yum!

Leftovers will last covered/sealed in the refrigerator for a week.

Cilantro-Lime Cauliflower Rice
I was trying to replicate Chipotle's cilantro-lime rice and it works--quite tasty and a great accompaniment to the roast for sopping up the delicious curry sauce!

Prep Time: 15min (or less)
Cook Time: 15min (or less)

Ingredients:
1 lime (or more to taste)
1/2 bunch washed, chopped cilantro
1 small head of cauliflower / half a large head per diner (more or less depending upon taste)
salt to taste

Method:
For my basic recipe, check out Kristy's Cauliflower Rice.  Here is a derivative:

Wash the cauliflower and break into small florets. Food process them in small batches, looking for the cauliflower to stick to the sides and the blade to spin freely (it tells you when it's done!).  Once done with all the batches, you can either cook with the cilantro, lime, and salt in a skillet or microwave in a covered container until softer and less smelly (cauliflower smells strongly once cut--try to cook it or freeze it at once, seal it up tight, and eat it quickly or your entire house will smell pretty sulfurous). The time it takes depends on your preference for doneness and how much you are trying to cook at once, but it's usually no more than 15min max for large batches.  Stir periodically during the cooking.

Alternatively, you can pre-cook halfway and freeze until you need it.  Then, just defrost, squeeze out some accumulated water or drain, and add the seasonings and cook briefly.  Since cauliflower rice is so messy (those little bits get EVERYWHERE), I like to make a whole bunch and freeze what I don't immediately need.  Timesaver!

Paleo Recipe - Meatloaf Muffins

**Update - I made these last night and although they were easy to make and tasted good, I would change a few things about the recipe.  The turkey combined with the salsa made for a liquidy mixture that had a little too much water in it.  In my experience ground turkey has a high water content.  Next time I make this I plan to use a low fat ground beef to reduce the excess liquids (fats too).  The zuccihini, while it adds veggies to the meal, also has a high water content.  I would suggest using a veggie with a lower water content.  Otherwise it tasted great and was super easy to make!**

Recipe found here. 

Turkey meatloaf muffins

• 1 pound ground turkey
• 1 egg
• 1/2 cup salsa (I recommend using Trader Joes Salsa Athentica. It contains no sugar and is quite delicious!)
• 1/2 cup chopped red bell pepper
• 1 zucchini shredded, about 1 cup
• 1/2 cup chopped onion
• 1/2 cup coconut flour or almond meal
• 1/2 teaspoon pepper

Preheat oven to 350 degrees.

In a large bowl combine the turkey, egg, salsa, red bell pepper, zucchini, onion, coconut flour and pepper. Mix well with hands until blended.

  

Line muffin pan with muffin cups. Fill cups with rounded handfuls of the meat mixture. I filled 12 muffin cups with this recipe.

  

Bake in the preheated oven for 25 minutes. Top with salsa.

Enjoy!