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Roasted Root Vegetables
Scott Hagnas
| November 2 2010 |
Sides
Active time: 5 minutesCook time: 1 hour• 2 Tbsp coconut oil, bacon grease, or lard• 1 lb parsnips, chopped• 1 lb turnips, chopped• 1/2 lb carrots, chopped• 8-10 cloves of garlic, peeled• dried basil and dried minced onion to taste• sea saltPreheat the oven to 400 degrees. Place the oil or fat on a baking pan. Chop the parsnips, turnips, and carrots and toss them in the pan. Place in the oven and roast for 1 hr. Toss every 15 minutes. Add the garlic and seasonin...
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Tuna Apple Salad
Scott Hagnas
| September 28 2010 |
Entrees
Time: 4 minutes• 1 can chunk light tuna• 1 medium carrot• 1 small apple• 5 macadamia nuts, choppedCut the apple into small wedges, then dice these wedges and add them to a bowl. Chop the carrot into the bowl, using the knife to "whittle" the carrot. (You won't need a cutting surface this way) Add the tuna. Top with the macadamia nuts.Nutritional info: 1 serving at 20g carb, 25g prot, 15g fat...
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Sarape
Scott Hagnas
| September 2 2010 |
Entrees
This dish is named after the sarape, which is a colorful item of clothing that is worn by people in South America, Central America, and Mexico. Much like a sarape, this colorful dish is sure to keep you warm. I have my friend and neighbor Jim McIntyre to thank for creating this recipe.Prep time: 25 minutesTotal time: 1 hour, 30 minutes• 2 pounds of skirt steak sliced 1/4 “thick or less (grass-fed)• 1 pound bacon (nitrate-free)• 3 large onions (halved and sliced)• &frac1...
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Pork Chops with Currant Reduction
Scott Hagnas
| August 1 2010 |
Entrees
Time: 25 minutes • 1 1/2 lbs pork sirloin chops• 2 Tbsp coconut oil or bacon grease• sea salt and fresh ground pepper• 1/2 cup red wine vinegar• 1/4-cup beef broth• 4 Tbsp red currants (huckleberries or blueberries can be substituted)• 1 Tbsp chives, chopped• 2 Tbsp pineapple• 1 tsp diced jalapenos Preheat the oven to 400 degrees. Grease or oil a large oven-safe skillet and place it in the oven. Use the remaining oil to prepare another skillet; bring ...
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Cabbage Ceviche
Scott Hagnas
| July 1 2010 |
Entrees
Time: 15 minutes• 1 lb shrimp, tail off. (can be either pre-cooked or raw)• 1/2 head of cabbage• 1/2 cucumber• 1/2 red bell pepper• 1/2 cup cilantro• 1/4 cup chopped red onion• 1-2 cloves garlic• 1/2 tsp oregano• 1/2 tsp sea salt• juice of one lime• avocado, sliced into wedgesRough chop all of the vegetables and add to a food processor. Process until shredded finely. (If you don't have a food processor, chopping all of the veggies by hand wi...
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Zucchini Salad
Scott Hagnas
| June 1 2010 |
Soups & Salads
Time: 5 minutes• 1 lb zucchini• 3/4 cup cherry tomatoes, halved• 2 hard boiled eggs, chopped• 1 Tbsp olive oil• 1 tsp thyme• 1 tsp apple cider vinegar• sea salt and pepper to tasteCut both ends off of the zucchini. Shred in a food processor, or grate by hand. Add the zuchs to a big bowl, along with all of the remaining ingredients. Toss well.Nutrition/Zone info: 4 servings at 1/3 carb block, 1/2 protein block, 4 fat blocks. (3g carb, 3.5g prot, 6g fat)...
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Zataar Salmon Cakes
Scott Hagnas
| May 1 2010 |
Entrees
Here is another spin on the Performance Patties from issue 1 of the Performance Menu.Time: 15 minutes• 1 can Wild Alaska Salmon (Trader Joe's)• 1/2 cup chopped leeks• 2 cloves minced garlic• 4 Tbsp Zataar (Find this at Middle Eastern markets)• 1 egg• coconut oilHeat a bit of coconut oil over medium heat . Add the chopped leeks and garlic, saute until they have become soft. Transfer to a medium bowl.Add the salmon, egg, and zataar to the bowl. Mix well, then form int...
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Himalayan Salt Stone
Scott Hagnas
| April 1 2010 |
Miscellaneous
This isn't really a recipe per se, but a tasty, simple way to prepare many meats and vegetables. I received my Himalayan salt stone as a Christmas gift, and have been using it frequently. Meats cooked on this thing are delicious!Basically, the salt stone is just that: a thick, square block of salt that you can use as a cutting board OR cooking block. I got mine at The Meadow here in Portland, Or. You can order the stones from them or numerous places online. The Meadow's website has full instruct...
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Za taar Chicken and Squash
Scott Hagnas
| March 1 2010 |
Entrees
Here is an easy, lower carb post training meal. It uses za'taar, a Middle Eastern spice blend that can be found at ethnic markets. Za'taar is one of my favorite seasonings; it's worth the trouble to find it! See issue 53 of the Performance Menu for more information and recipes using za'taar.Prep time: 5 minutesCoking time: 35 minutes• 1 lb chicken breast, diced• 2 cups diced acorn squash• 2 tsp coconut oil• 3 Tbsp za'taarPreheat the oven to 425 degrees. Halve and seed the squ...
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Chorizo Stuffed Peppers
Scott Hagnas
| January 1 2010 |
Entrees
Prep time: 5 minutesCook time: 45 minutes• 4 green or red bell peppers• 1 lb chicken chorizo sausage, bulk• 1 cup onion, chopped• 1 tsp thyme• salt and pepper to tastePreheat the oven to 375 degrees. Cut the top off of each pepper; discard the tops and seeds. Chop the onion and add it to a bowl. Add the chorizo, plus spices. Mix well. Stuff the meat mixture into each pepper. Place the peppers upright into a baking pan. Bake for 45 minutes, or until the peppers have softe...
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