CrossFit Citadel

Wanting to eat healthily, but don't know what to cook?  Here's what I fixed for me and Jon last night to give you some ideas:

Heat a sautee pan and coat in a generous amount of coconut oil (medium heat).  Throw in some chopped onion (white or yellow) and fresh minced garlic.  Allow to cook until transparent.  Dump some grass-fed ground beef in the pan and mix around.  Add some sea salt and a geneous amount of Montreal Steak Seasoning.  Brown until done, but don't dry the beef out!

Heat and coat another sautee pan in coconut oil (lower side of medium heat).  Start again with some fresh minced garlic and white or yellow onion, but sliced this time instead of chopped.  Allow to cook for a minute or two, then add sliced baby bella mushrooms to the pan.  When the mushrooms start to get soft, but are not quite done yet, throw in a generous amount of organic baby spinach.  Mix the spinach around and cook down until the spinach is wilted, but not baby food!  Remove from pan.

Heat and coat yet another sautee pan (medium-high heat).  Throw a handful of grape or cherry tomatos into the pan.  Cook for a few minutes, rolling the tomatos around so they get adequately cooked on all sides.  They should look "sunburnt" and a little sad, but not mushed up yet.  Turn the heat off before the tomatos all fall apart.  The perfect time is when the skin starts to break, but the tomatos still hold together somewhat.  Once the heat is turned off, mix in some fresh rosemary, some fresh oregano, and a little bit of crushed red pepper.

Slice and peel a fresh avocado.

***Here you have a balanced and healthy (and tasty!) meal.  Protein--beef.  Fat--avocado and coconut oil.  Carbs--tomatos and spinach/mushrooms.  The protein is from a relatively lean and clean source (if the cows were grassfed).  The fats were monounsaturated fats (aka GOOD and necessary fats).  The carbs were from non-starch, gluten-free, incredibly nutrient-dense sources.