Here it is folks, the Crossfit Milford Cookbook. I listed everyones name after the title of their recipe.

Some of us are busier in the kitchen than others apparently. I was hoping by keeping this a virtual cookbook you could save your own copy to your computer and add recipes as you like. Bon apptit!

ENTREES Paleo Meatloaf: Maria M 1lb extra lean ground beef (90/10) 1lb ground turkey (85/15) red pepper onion mushroom 1/3C crushed tomato 1 omega 3 egg 1 TBSP water Paleo seasoning: I like pepper, coriander, cumin, Mrs. Dash Mix all ingredients and put into a loaf pan (or shape into a loaf), bake at 350 for about 1 hour Pork loin OR pork chops Maria M lemon juice coriander salt free grill spice cumin cinnamon raisins apples- any kind you like peeled and chopped Mix grill spice, coriander, and cumin together in a bowl, add lemon juice to make a paste. Rub this mixture on to pork cover pork with apple slices and raisins and top with cinnamon. Bake at 350 degrees for about 1 hour Eggplant Pasta - Elisabeth (Modified from Good Eats: The Early Years) 2 Servings 1 large eggplant, about 1 pound Kosher salt 1 tablespoon olive oil teaspoon garlic minced

 teaspoon red pepper flakes 1 tomato, seeded and chopped 1 tablespoon basil chiffonade Peel the eggplant. Slice the eggplant lengthwise into inch-thick slices. (You can use a mandolin for this.) Place the eggplant on a cooling rack set over the sink and sprinkle generously with kosher salt. Wait 15 minutes, flip, sprinkle again, and wait another 15 minutes. Rinse thoroughly under cool water and gently squeeze out excess water. Place on paper towels and pat dry, then cut the slices into inch-wide strips so they resemble linguine. Heat a 10-inch saut pan over medium-high heat and add the oil. When it shimmers, add the garlic and red pepper flakes and toss for ten seconds. Add the eggplant and toss to coast. Add the tomato and toss for 20 seconds. Finish with the basil. The original recipe calls for 3 Tablespoons of heavy cream and topping with breadcrumbs. I left these out and thought it still tasted great! Paleo Pasta and Sauce - Lee Slice a whole cabbage into thin strips, steam for 20 mins until soft or steam or bake a spaghetti squash and scrap out the inner contents The sauce can come from any jar which lists no sugar/high fructose corn syrup as an ingredient or for the cook in you, you can heat olive oil in a pan, add chopped garlic and onion and cook until very brown, add ground beef/turkey/chicken and when fully cooked add diced tomatoes and 1 tablespoon of tomato paste for thickening. Add salt, pepper and any other spices you like and pour over your paleo pasta choice. Most Delicious Salad Ever-Lee Chop or dice the following: romaine lettuce red or sweet onion bell peppers celery carrots Thinly slice avocado and strawberries and place on top Add cubed chicken Use any dressing that has no sugar/corn syrup in the ingredient list.

Roasted Lean Pork Tenderloin Gina (72% protein) 1 whole Lean pork tenderloin (usually is in two pieces) 3 sweet potatoes peeled and cubed Fresh rosemary

Carrots chunked Celery chunked Dried cranberries (optional) 2-3 lemons Olive oil Paprika Ground black pepper Clean the pork and place both pieces together in a large roasting pan. Season well with pepper and rosemary. Surround the pork with sweet potatoes, carrots and celery. Squeeze juice of lemons over veggies and pork. Drizzle with olive oil. Paprika on potato and carrots. Baste 2-3 times while roasting at 350-375 over about 40 mins Leave uncovered, dont overcook meat, last 15 mins add cranberries Makes 4 servings. I have also used green, yellow, and butternut squash in place of sweet potato.
Chicken Stir Fry Dennis (63% protein) 3 boneless, skinless chicken breast 3-4 bell peppers (use a variety of green, red, yellow) white onion diced (optional) Black pepper Grill the chicken breasts. Once cooked, dice into bite size chunks. Meanwhile, saut onion and peppers with olive oil over medium heat in skillet. Add pepper and optional seasonings. Once par-cooked add chicken, keep stirring and cook until peppers are done. Makes enough for 2 with left overs. Variation: cook additional peppers and pair with scrambled eggs for breakfast. Italian Chicken Paleolithic recipe 4 pieces of skinless, boneless chicken 2 tbs olive oil 2 tabs lemon juice 1 clove garlic crushed tsp dried oregano 1/8 tsp pepper Mix all in shallow dish. Add 4 pieces of chicken turning to coat well. Cover and refrigerate for 8-12 hours, turning occasionally. One hour before serving, heat

oven to 450. Line a baking sheet with foil, and put chicken on. Put pan in oven, reduce heat to 325 and bake 35-45 mins. Crock Pot Roast Sharmaine 1-1/2 pound chuck roast 1 large onion chopped 3 large carrots peeled and sliced 16 oz can dices tomatoes, undrained Brown the roast on top of the stove beforehand, on all sides in a little olive oil. Place the onion and carrots on the bottom of the crock pot (youll need at least a 4 quart crock pot for this). Put meat on top and season to taste with salt and pepper. Pour the tomatoes over all and cook on low for 8-10 hours or high for 45 hours. Sauted Scallops with Mashed Sweet Potatoes, Asparagus and CarrotsSharmaine 15-20 medium sized scallops 2-3 sweet potatoes cooked and mashed Blanched asparagus Blanched baby carrots 3 tbs butter 1/3 cup heavy cream (paleo??) cup chicken stock 3 tbs white wine 2 tbs chopped garlic 2 tbs chopped shallots 2 tbs chopped chives Preheat a fry pan to medium/high heat and add 2 tbs of butter. Place scallops into pan and saut them until brown on both sides. Then set aside. Sauce: Deglaze the scallop pan with cup chicken stock and 3 tbs white wine. Cook over medium/high heat until reduced by half. Add garlic, shallots and chives. Mix and cook for 3-5 mins. Add cup heavy cream. Continue stirring until hot then remove from heat. Preheat a saucepan on medium heat; add remaining heavy cream and 1 cup of mashed potatoes. Keep stirring to incorporate them together well. Cook until potatoes and cream have reached the desired consistency and remove from heat. Preheat a fry pan on medium heat. Melt 1 tbs butter and saut blanched carrots and asparagus until fully cooked. Arrange the plates with the sweet potatoes in center, scallops on top and veggies on the edges. Crockpot Buffalo Chicken - Tricia

Boneless Chicken Breast (can use frozen or thawed) Cut into large chunks. Your favorite Buffalo Sauce. Place raw chicken into crock pot Drizzle couple tablespoons of buffalo sauce and toss chicken (just enough to make the chicken slippery) Cook on HI in Crockpot for approx 2-3 hrs (if using frozen chicken 4-5 hrs). Scoop out - into a separate container most of the water juices that fill the crock pot after cooking. You'll use this later. (Leaving all that water in there will leave you feeling like you could "wring" out the chicken). Use two forks to split up/shred the chicken. Once the chicken is shredded pour in the buffalo sauce and toss. You can add back some of the water juices a little at a time to keep the chicken moist. Continue cooking on low for about another hour, then move to simmering. Great cold or reheated! Use as little or as much chicken as you want, I usually use a family pack of boneless chicken breasts and then there are leftovers! Unless of course, it's for a Crossfit party! Here is that pumpkin recipe I was telling you about. It makes an excellent side dish for any meal. I usually put onions in it, but I have also thrown in some zucchini and/or mushrooms that I've had lying around. Pizza Crust- a paleo classic 2 cups almond meal 2 eggs 1 tsp olive oil 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. SOUPS AND STEWS Paleo Beef Stew (feeds about 6 people) Carla 2.5 pounds beef stew meat cut up 1 lb bag carrots (cut into chunks) 1 onion (cut up how you like it) 4 cloves garlic (minced) 3 stalks celery (cut into chunks) 10 oz. sliced mushrooms (any kind you like) 1/2 bag parsnips (cut into chunks) 2-3 bay leaves Braggs Liquid Aminos (about 2 TBS)

pepper to taste parsley (fresh or dried) chopped Water/Beef Broth or Red Wine Prep all above and throw it into a pot. Cover the entire stew with your liking of water/beef broth/red wine. (I did 1/2 water 1/2 red wine). The parsnips take on the consistency of potatoes; you don't feel like you are missing anything. The Braggs Liquid Aminos is a good sub for salt. Men, if you don't have wine, you can always use Guinness. It's good for you. Crock Pot on low for 4-5 hours Stove top for 2-3 on simmer. Crock pot soup - Lee Chop the following veggies and place them in the crock pot until it is 2/3rds of the way full. Use your own judgment on some of the quantities below it will depend on the size of your crock pot: 1 medium onion 2-3 garlic cloves 1 medium yellow squash 1 medium zucchini 1 medium eggplant with the skin peeled off Handful of baby carrots 2 celery stalks 1 large red pepper Once all veggies are in the pot add: 1 16 oz can of diced tomato 1 16 oz can of gluten free chicken broth (more broth makes it soupier, personal preference) Then add lots of spices, I use salt, pepper, gluten free chicken bouillon (in the soup isle), any combo spice you may have at home, sometimes cinnamon, curry would be good too. Mix this all really well so all the veggies are coated by spices and the sauce/broth. Take a 2lb package of ground meat (beef/chick/turk) and make mini meatballs and lay them on top of all the vegetables. Cover and set to cook for 4-6 hours depending on how long you will be gone. About one hour before it is due to be done open the lid and sprinkle about 1 tsp of baking soda on top, and gently mix the meatballs and the veggies. The baking soda will cause foaming as it is cutting the acid in the tomatoes. This recipe sounds hard but is so easy, any veggie combination will work but the key is the eggplant as it dissolves over time and thickens the soup. It is a pure protein and carb meal any fat needed has to be added. Light Vegetable Soup-Sharmaine cup diced onion

1 cup thinly sliced carrots 1 cup thinly sliced zucchini 2 tsp chopped fresh parsley tsp thyme 1/8 tsp pepper 2 cups water In a 1-1/2 quart saucepan, cook onion until translucent; add all other ingredients except water. Cover and cook over low heat, stirring occasionally, until vegetables are tender, about10 mins. Add water bring to boil. Reduce heat to medium and cook until vegetables are soft, about 20 mins. Remove form heat and cool slightly. Remove cup soup from pan and reserve; pour remaining soup into blender and process at low speed until smooth. Combine pureed and reserved mixtures in saucepan and cook until hot. Makes 2 servings SIDE DISHES This is my favorite side dish! Maria M. Here is a recipe for brussels sprouts- they don't look pretty but they taste GREAT even my 4yo loves them. Place brussels sprouts on a pan that can go under the broiler. drizzle with olive oil and sprinkle with garlic and salt substitute. broil until they start to turn BLACK- not too burned... Paleo Monster Mash Carla 2 heads of cauliflower cut up with stalks Heavy cream Salt and pepper Boil cauliflower until tender. Then in batches, process down, using a food processor or hand mash. Slowly pour in a little cream to get it to the consistency of mashed potatoes. Repeat until finished, salt and pepper to taste. Youll never need to have mashed potatoes again! Serves 8 can be doubled or halved. Fall Vegetable Bake-Lee Preheat oven to 400 Dice the following vegetables and place in an oven safe dish. 1 medium yellow squash 1 medium zucchini 1 small onion 1/3rd of a bag of baby carrots 2 cloves garlic

Drizzle with olive oil enough to coat all the veggies. Then drizzle with agave syrup or honey about 1-2 tbs (optional). Season with salt, cinnamon (1/2-1 tsp) and any other spices you like and mix well. Cover the dish tightly with aluminum foil and bake for 30-40 mins. Remove the foil mix well and bake for another 20 mins or until all veggies are tender. You can also add 1 diced apple to the mix. This goes really well with any meat or poultry dish. Grilled Harvest vegetables- Sharmaine 1 small cabbage, cored 2 tbs olive oil -1 tsp onion powder, optional 1/8-1/4 tsp pepper 4 medium carrots cut in 1 inch pieces 1 small onion cut into wedges pound whole fresh mushrooms 1 small green pepper, cut into pieces 4 bacon strips, cooked and crumbled, optional Cut cabbage into 6 wedges, spread oil on cut sides. Place cabbage on a piece of heavy-duty foil, about 24 by 18 inch. Sprinkle with onion powder, if desired and pepper. Arrange remaining vegetables and bacon around cabbage. Seal the foil tightly. Grill covered over medium-hot heat for 30 minutes or until vegetables are tender, turning occasionally Pumpkin and Rosemary- Reese and Liz 15oz. can of canned pure pumpkin 1/2 large onion chopped 1 Tbsp. olive oil 1/4 cup coconut milk 1 Tbsp. crushed rosemary Heat olive oil in a frying pan over medium heat. Chop up the onion and cook in the olive oil until the onion begins to look translucent. Next, add the pumpkin and rosemary into the pan. Heat the pumpkin through and add coconut milk until you've reached the desired consistency. That's about it! Pretty simple recipe and very versatile. It's great as a side for chicken or beef. BREAKFASTS Breakfasts on the go-Lee

Here are two casserole recipes that can be made over the weekend for the coming week. Each dish is for 6 servings which can be individually wrapped in saran wrap and frozen. Just pop each one in the microwave for 2-3 mins and you have an instant meal. The veggie bake has protein/carbs/fats and the sweet potato bake is for the protein/carb post-WOD meal. Preheat oven to 350 Lightly grease a lasagna pan with olive or coconut oil Beat a dozen eggs and set aside, you can sub egg whites for part of the dozen, just do an even exchange For the veggie bake grate small onion and saut in olive or coconut oil grate 2 medium yellow squashes and saut until tender and almost translucent or defrost large bag of chopped spinach or chopped broccoli and saut briefly with the onion really any vegetable will likely work Once veggies are ready fold them into the beaten eggs, salt/pepper or any spices you prefer Pour into lasagna pan and bake uncovered 20-30 mins until brownish on top and no jiggle in the center of the pan. Cut into 6 equal servings. For the sweet potato version Peel and steam 3-4 sweet potatoes Once soft mash them and mix them into the egg mixture. I have used a spoon to mix or an electric beater and it doesnt seem to make a difference. Salt/pepper/cinnamon or what ever you think will taste good. Pour into lasagna pan and bake uncovered 20-30 mins until brownish on top and no jiggle in the center of the pan. Cut into 6 equal servings. Squashy Egg Frittata - Lee Grate small onion and saut in olive or coconut oil grate 1/2 medium yellow squash and saut until tender and almost translucent season with salt/pepper beat 2 eggs and pour over squash and cook for several mins, you can mix it around to cook like scrambled eggs or let it sit and flip to cook the other side like a frittata Gluten Free Breakfast bars Sharmaine 1 cup blanched almond flour tsp celtic sea salt tsp baking soda cup grape seed oil cup agave nectar

1 tsp vanilla cup shredded coconut cup pumpkin seeds cup almond slivers cup raisins In a small bowl combine flour, salt and baking soda In a large bowl combine oil, agave and vanilla Stir dry ingredients into wet Mix in coconut, pumpkin seeds, sunflower seeds, almonds and raisins Grease an 8 x* baking dish with grape seed oil Press the dough into the dish, wetting hands with water to help pat the dough down evenly Bake at 350 for 20 mins 12-16 bars SNACKS Heres my paleo recipe- Tony. It originally called for 1 cup of protein powder, 3 cups of oats and 1 cup of peanut butter. Obviously I had to modify it. You can probably use any kind of nuts you like but heres what I used. 1 cup almonds 1 cup pecans 1 cup walnuts 1 cup macadamia nuts (mine were salted but you should use unsalted) Grind up all 4 cups of nuts so they have the consistency of almond flour. I just threw them in my vitamix blender but I'm sure a food processor would work too. Dump in a Tupperware container or brownie cake pan. Add 1 cup of honey and 1 cup of almond butter. Mix it up well. I throw it in the fridge for a few hours or overnight to harden it up some. Now its easier to cut up in bars. Zucchini Chocolate Chip Muffins- Tina G cup coconut flour tsp celtic sea salt tsp baking soda 1 tsp cinnamon 2 eggs cup grape seed oil cup agave syrup 1 cups grated zucchini (do not pack when measuring) cup dark chocolate 73% Combine coconut flour, salt, baking soda, cinnamon

In a second bowel combine eggs, oil, agave and zucchini Mix dry ingredients into wet thoroughly Stir in chocolate chips Grease a mini muffin with grape seed oil and lightly dust with flour Spoon 1 tbs into each muffin tin Bake 350 for 18-22 mins Cool and serve Gluten Free Nutty Bread Tina G 1 cups blanched almond flour cup arrowroot powder cup flax seed meal tsp celtic sea salt tsp baking soda 4 eggs 1 tsp agave nectar 1 tsp apple cider vinegar cup each walnuts, hazelnuts, pistachios coarsely chopped cup pumpkin seeds cup sunflower seeds cup sesame seeds In a bowel combine almond flour, arrowroot, flax meal, salt and baking soda In a larger bowel blend eggs 3-5 mins until frothy Stir agave and vinegar into eggs Mix dry ingredients into the wet and then add nuts and seeds Pour batter into a greased medium sized loaf pan Bake at 350 for 30-35 mins Apple Crunches - Lee 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. Bars -Lee cup slivered almonds

 cup pecans cup almond or sesame meal cup unsweetened shredded coconut cup almond butter cup coconut oil 1 tsp vanilla tsp raw honey tsp salt cup dried cran or blueberries On a cookie sheet toast nuts and shredded coconut until golden brown. Pour into a food processor and pulse until nuts are chopped and the mixture is coarsely ground. In a mixing bowl melt coconut oil and almond butter in microwave (about 20 secs). Add vanilla, honey and salt. Mix thoroughly. Fold in nut mixture and almond meal until mixed. Fold in cran/blueberries. Press mixture into 8x4 loaf pan. Refrigerate for 20 mins. Cut loaf length wise, should make 6 good sized bars. Keep in fridge until ready to eat. PUMPKIN CRANBERRY MUFFINS: Amanda 1 1/2 cups almond flour 3/4 cup pureed pumpkin (you can used canned, but make sure to get just plain pumpkin and not pumpkin pie filling) 1 tsp baking powder 1 tsp baking soda 3 eggs 1/4-1/3 cup maple syrup or honey depending on your sweet tooth 1 1/2 tsp pumpkin pie spice 1 tsp vanilla extract 1/8 tsp salt 1/2 cup chopped cranberries Preheat oven to 350. Mix together all the ingredients except for the cranberries until smooth. Fold in the cranberries. Spoon batter into 6 greased muffin cups (I use coconut oil) and bake for 20-25 minutes. These are very soft and cakey muffins. I think that cutting them in half and toasting them is very nice since it gives it little crisp edges. Variations: Banana nut muffins - use pureed bananas in place of the pumpkin, chopped walnuts in place of cranberries, and omit the pie spice. Flax muffins - replace up to 1/2 cup of the almond flour with ground flax seeds

Recipe adapted from Eating Stella Style by George Stella. Blueberry Muffins Sharmaine Cooking oil spray cup canola oil 3 tbs agave nectar cup applesauce cup water 1 tsp vanilla 1 cup brown rice flour cup arrowroot 2 tbs baking powder tsp salt 1 tsp orange rind cup blueberries Spray muffin tin with oil and preheat oven to 375. In mixer bowl combine oil and agave. Beat until smooth. Add applesauce, water and vanilla. Beat well. In separate bowl, combine rice flour, arrowroot, baking powder and salt. Mix well. Add to liquid ingredients and mix well until blended. Fold in orange rind and blueberries. Pour into muffin tin and bake 18-20 mins.

DESSERTS
Here is a yummy paleo treat Date Walnut Balls KLM The shoreline 1/4 c raw walnuts 1/4 c Medjool Dates 1/4 c raisins raw unsweetened coconut Grind walnuts in spice grinder or processor. Cut dates into little pieces. Grind dates and raisins. Add ground walnuts and mix together. Make as many little balls as you can. Roll balls through unsweetened coconut. Try to use all organic ingredients if you can. YUMMY!

Lets not forget the ole baked apple-Lee Core and place 4-6 apples in a baking dish Drizzle with honey and cinnamon Bake at 350 for 30-40 mins until really soft and look like they will or have exploded

Paleo Candy-Lee Preheat oven to 350 cup honey cup almond flour 1 cup slivered almonds cup raisins 1 cup roasted almonds Heat up honey in microwave for 30 secs, mix in almond flour, and then add all the rest. Mix well coating all the nuts. Spread the mixture on to parchment paper on a cookie sheet. Highly recommend the parchment paper or it will really stick to the cookie sheet. Bake for 12-20 mins (depends on your oven) checking very frequently, once it looks browned and is bubbling remove from the oven and let cool. I then place it in the freezer to harden up and break into pieces. This is paleo but very high in calories and should be eaten sparingly but that is easier said then done. Paleo Brownies-Lee Preheat oven to 325, lightly grease a small brownie pan 1 16oz almond butter 2 eggs 1 cup agave syrup 1 tsp vanilla Mix that all well and then add cup cocoa powder tsp salt 1 tsp baking soda Mix that well then take a 4-8oz bar of unsweetened chocolate (bakers chocolate) and break it into chunks and mix in Bake for 30-40 mins. Coconut Pecan Cookie-Lee 1&1/3 cup of unsweetened coconut 2 tbs pecan flour 1/8 tsp salt 2 large egg whites tsp vanilla Combine coconut, flour, salt in one bowl. In another beat egg whites until stiff peaks from then fold in vanilla. Fold egg whites into dry ingredients. Drop round teaspoonfuls onto greased baking sheet. Bake at 325 for 18-20 mins

Macaroons 1 7 oz bag shredded unsweetened coconut 1 cup sliced raw almonds cup raw honey 4 large egg whites Preheat oven 325. Grease large cookie sheet. Into large bowl mix all ingredients except egg whites. Beat egg whites until stiff and then fold into mixture. Drop by heaping tablespoons about 2 inches apart on cookie sheets. Bake 20-25 mins. Variation: Almond macaroons 1-1/4 almonds ground coarsely 1/8 tsp cinnamon 2 tbs grated lemon peel 2 egg whites beaten cup raw honey 2 tbs lemon juice Combine lemon and cinnamon, beat egg whites until stiff and fold in honey, continue beating. Fold in lemon juice with almond mixture and blend. Drop by heaping tablespoons about 2 inches apart on cookie sheets. Bake 30 mins at 250.