CrossFit Nutrition

crossfit conyers nutritionINGREDIENTS

  • 1 butternut squash weighing about 2 1/2 pounds
  • 1 pound pasta
  • 1 tablespoon of olive oil
  • 1/3 cup of chopped shallots or onions
  • 1/4 cup of packed, freshly grated Parmesan cheese
  • 1/3 cup sour cream or Greek yogurt
  • 1/8 teaspoon of grated nutmeg
  • 1 tablespoon of chopped parsley, for garnish
  • Salt and pepper to taste
  • Water as needed to thin the sauce, about 1 cup


1 Preheat the oven to 350F. Cut the butternut squash lengthwise in half* and scoop out the guts and seeds and discard them (or save the seeds and toast them). Pour 1/4 cup of water into a pyrex or ceramic baking dish and place the butternut squash halves cut side down. Bake for 40 minutes or until a fork easily pierces the squash. Allow to cool for 10 minutes. Scoop out the squash flesh from the skins and put into a blender. Discard the skins.

2 Saute the onion in the olive oil over medium-high heat in a small skillet until just beginning to brown, about 3-4 minutes. Add the onions to the blender. Add 1 cup water, the parmesan, 2 teaspoons salt and nutmeg and puree. If you need a little more water, add it. Pour the sauce into a small pot set over low heat. Mix in the sour cream and warm it through. Do not let the sauce boil.

3 Fill a pot with water and salt (1 tablespoon of salt for every 2 quarts of water). Set over high heat to bring to a hard boil. Add the pasta and cook at a hard boil, uncovered until al dente. When the pasta is ready, drain and put it into a bowl. Mix with a little of the sauce and serve. Add a dollop of additional sauce and some parsley right when you bring it to the table.

*Be careful when you cut the squash, winter squash are hard! The best way to do it safely is to slice a bit off of both ends so that you can stand the squash upright without it rolling. Then cut down the middle. See “how to cut and peel a butternut squash” for visuals, though note for this recipe you do not want to peel the squash before roasting.

Take a look at some of these yummy dishes/links to some great recipe resources!

I Heart Salmon

Screen Shot 2013-08-23 at 8.34.37 AMGet to the heart of matters with omega-3 rich salmon.

All you need is a cookie cutter, salmon, rice, and a veggie.

While this shows white rice, I actually prefer brown, and steamed spinach is another good substitute if you don’t like peas. Place a heart-shaped cookie cutter in the center of your plate and arrange the rice and vegetables around it. Cook your salmon however you like (I like to bake it!) and then break it up into the cookie cutter. When it’s in the shape, remove the cutter and dive in!






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