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Thursday May 10, 2018, CrossFit Stapleton – Denver, CO

9
May

Thursday May 10, 2018, CrossFit Stapleton – Denver, CO

Salmon Pesto Burgers & Baked Sweet Potatoes w/ Butter

Ingredients:

For the Salmon Burger –

• 1# salmon fillet (skin off/no bones – diced VERY small)

• 1/4C sun-dried tomatoes in EVOO (sliced thin)

• 1 bell pepper (seeded and diced small)

• 1 shallot (minced)
• 1eggyolk
• 1/2C almond flour

• Salt/Pepper
+ 3T coconut oil (for cooking only)

For the Pesto –

• 1C packed fresh basil leaves (leaves picked from stems)

• 1C loosely packed spinach
• 1/2C cashews
• 1 clove garlic
• 1/3C EVOO
• 1 lemon (juiced)
For the Potatoes
• 4 sweet potatoes
• 4T butter (kerry gold)
• Salt/Pepper (to taste)

Directions:

1. Set oven to 375F. Tightly wrap each sweet potato in foil and pop in the oven (right on the grates is fine) until VERY tender – about 45-60 minutes. Remove from the oven once done and allow to cool for 10ish minutes before handling and unwrapping. If you do not plan to eat these right away unwrap, and store in an airtight container or gallon sized ziplock and (once cooled) keep in the fridge until you are ready to eat!

2. While those potatoes cook, blend ALL ‘pesto’ ingredients in a food processor or high powder blender, until smooth. Taste test and season with salt/pepper if needed. Set aside for serving – OR store in the fridge (covered) for later use.

3. In a large mixing bowl combine all prepped ‘salmon burger’ ingredients. Mix until very well combined (use your hands) and then portion out 4-6 patties (they may be sticky – SO wet your hands a bit before you mold the patties and you will have a much easier time!).

4. Set a large skillet (something that has a lid that fits!) over medium-high heat and add in coconut oil (1-2T at a time). Once the pan is hot and the oil is melted place a few patties (ensure they are spread out enough to not touch each other) and cook about 3 minutes (until nice and brown) and then flip. Cover and cook on side #2 until the patty is cooked through – about 4-6 additional minutes!

5. Repeat this process for the reaming patties (if you have any more!).

6. Serve hot patty, topped with 1-2T cashew pesto alongside a hot sweet potato (topped with a pat of

butter and some salt/pepper).

PRE-PREP NOTES:

1. Re-heat saved potatoes in the microwave and then load up with butter and salt/pepper once it is removed (prior to serving).
2. Sear Salmon burgers (follow step 4) the night you decide to eat them OR if they are pre-cooked already you can re-heat them in the microwave (1-2 minutes).

3. Serve hot burger with a spoonful of cold pesto on top! Enjoy.

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

 

B. Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps w/ a :03 Decent

 

B. Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

  • Use a VERY light/manageable weight
  • EVERY 5 ‘complexes’ completed preform 5 Burpees

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 rounds – 15 Minute Cap

6 Dumbbell Squat at 53×1

15 Banded good morning

10/side powel raises while in side plank 32×1

8/side up right rows

 

B. For Time (20 minute cap) –

50-40-30-20-10

DUMBELL SNATCH

15 burpee box jump over after each round

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