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Tag Archives: Fat

For the Love of Food: Tuna Burgers (aka: how NOT to alter a perfectly good recipe)

Posted on by Alycia

In general, when we find a recipe we like, we have to remove a few non-whole foods (dairy, cheese, bread, rice, corn, etc). We also usually find a way to add in some extra vegetables to the dish, to make it even more nutritious.

There are a few times, however, where adding random ingredients, especially vegetables that give off water when they cook, results in a (temporary) culinary misstep. But not to worry – in our opinion, if it still tastes good, we just eat it anyway!

Here’s an amazing recipe that was link off of another CrossFit recipe blog ( I’m still searching for the recipe’s original author…I WILL find it and link here!).

Cook about 4-5 slices of bacon on the stove top.

While that’s cooking, mix together an avocado, 1/4 white onion, paprika, chili powder and some fresh lime, if you have it. Mix together until it looks like guacamole. Feel free to add a tomato in there.

This is the part where I derailed.

Mix together 4 cans of tuna, about 1/4 cup of almond meal, the chopped up cooked bacon, some white or red onion, and the leftover bacon fat. Also sprinkle liberally with garlic powder and paprika.

I went ahead and added broccoli and red peppers here as well.

Now, it becomes a “choose your own adventure”. Will you stick with the original recipe, which yields yummy looking tuna burgers? Or add in some more veggies ( doesn’t have to be broccoli and peppers – just use whatever you have)?

Still looking good

Total meltdown

Mix all of the ingredients ( minus the avocado spread) together in a bowl, form patties, and cook the patties, just for about 2 min on each side, or until warmed all the way through.

Even though the patties fell apart in the pan, the meal came out amazing!

Try it for yourself, and alter the recipe, or not  :)

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Fish Oil

Posted on by admin

Quick science lesson:

Omega 3-Fatty Acids reduce inflammation. They are found in grassfed meats, fatty fish, and certain vegetables.

Omega 6-Fatty Acids cause an increase in inflammation. They are found in nut butters, ‘vegetable’ (soybean, corn) oils, and grain fed meats, to name a few.

The goal is to have a 1:1 ratio of Omega 3 to Omega 6. Most people who consumer the modern American diet, have much higher levels of Omega-6 than Omega-3 (like 20:1).  To help balance that out, we should be eating grassfed meats, eliminating vegetable oils, and taking Fish Oil.

Fish Oil should be an essential part of an athlete’s diet. In addition to balancing our your fatty acid ratios, it speeds muscle recovery, reduces delayed onset muscle soreness (that’s the “two day burn” that we’ve all come to know and hate) and helps to convert your calories into muscle mass.

The one downfall is that it tastes pretty nasty in it’s natural state. Try the lemon or orange flavored (but not sweetened) kinds, or swallow the capsules. Capsules are best when they are kept frozen. They thaw in your stomach, so you don’t taste them at all.  :) Always take your fish oil WITH FOOD.

Not sure how much to take? Use the Robb Wolf Fish Oil Calculator!

Still have a bunch of questions regarding fish oil?  Or did the fish oil calculator tell you that you should be taking close to 100 pills a day? The smart people at Whole 9 offer a great FAQ sheet here that should help you with the finer points of fish oil supplementation.

Posted in Nutrition Articles | Tagged | 4 Comments

Coconut Oil

Posted on by admin

Let’s talk a little about FAT. If you’ve been talking to us about nutrition, reading our articles, or reading other nutrition sites that are listed on our blogroll, you probably aleady know that dietary fat isn’t what makes people store fat in their cells. It’s the sugar that is found in sodas, juices, refined carbs, many grain-based products, and processed foods.  We’re assuming, by now,  that you’re ok with eating fat, and you’ve eliminated most or all of the sugar in your diet. If that’s not the case, let’s talk!

Butter and olive oil are probably the most commonly used fats for cooking. Most of us cook our eggs in butter, and our vegetables in olive oil. There are a host of other fats out there that are also great sources of  ‘good fat’ and are tasty, too. While fancier oils might be a great finishing touch to a gourmet meal, we tend to stick to ingredients that we can easily fit into our budget. That’s why we love coconut oil.

Coconut oil is, you guessed it, derived from the coconut. Here are some reasons we like it:

1. It contains medium chain fatty acids which are burned for fuel quicker than long chain fatty acids, which are found in most plant-based oils.

2. It’s delicious.

Do you really need to know any more than that? Just go ahead and try it for yourself!

It has a noticeable sweetness to it that lends itself well to leafy bitter greens. Go ahead, substitute your olive oil for this stuff tonight, and see how you like it!

Posted in Nutrition Articles | Tagged | 1 Comment

For the Love of Food: Cooking Kohlrabi

Posted on by Alycia

Cooking WHAT??!!

Kohlrabi is a root vegetable. It looks like a bunch of beets, and tastes like something in between a turnip and a potato. Our member, Beth, asked if I had ever made it before, and I admitted that I had never even HEARD of it before! It’s available at the Wegmans up on Route 38, but I have yet to find it at the one on Route 70.

After finding it at the store,  and not really knowing what it would taste like, I was decided to turn it into a side dish that involved a little more  than just boiling and seasoning the pieces, which is what we would normally do to sweet potatoes, turnips or parsnips. Instead, we decided to turn it into a hash. This is what we did:

Remove the kohlrabi from it’s leaves and remove the outer layer of skin with a vegetable peeler.

Chop each bulb into small sugar cube-sized squares (no need to be exact with the cuts) and drop them into a pot of boiling water for about 15-20 minutes.

While that’s cooking, cook two strips of (nitrite and nitrate free) bacon on the stove in a frying pan. Turn as needed, and drain out some of the bacon fat ( but save it!) so it gets nice a crispy in the end.

Meanwhile, dice about 1/4 of two different types of pepper and 1/4 of a red onion. For this dish, we used a small organic pimento pepper, and part of a ‘purple beauty’ pepper, both of which we got from the Haddonfield Farmer’s Market.

After the bacon is done, pour all of the bacon fat into a large saute pan, and start to cook the onions and peppers.

By now, the Kohlrabi should be just about done. Drain and add that to the saute pan.

Sprinkle with salt and pepper, and add a few (or many) shakes of Frank’s Red Hot, or your hot sauce of preference.

Add in the bacon, just as the onions and peppers get soft.

Serve and eat for breakfast or dinner!

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