On Sunday, we hosted our first-ever CrossFit Kids Cooking Class led by fellow CrossFitter, Lanette Doran. We had a dozen children between the ages of 7-12 and learned to make three amazing new, healthy dishes. Below are the recipes.
Steamed Kale with Cashew Sauce adapted from Dr. Joel Furhman (fiber, artery cleaning power, Omega 3 and every vitamin you can think of!)
1 head of Kale, washed
½ Cup raw cashews (Trader Joes)
½ t onion powder
Unsweetened soy or regular milk 2-3 T
Blender or Bullet
To Cook Kale: With your hands, pull kale stems away from leaves. Place a few kale leaves in a pile, roll together and chop. Place chopped kale in steamer and steam until softened but still retain bright green color. Do not cook until grey. While kale is steaming, make sauce.
Sauce: Place cashews and onion powder into a blender and pulverize (this will make a loud noise). Then add enough milk to make a smooth paste and blend.
When the kale is ready, scrape it into a bowl and stir in the cashew sauce. Ready to eat.
Orange Energy Sweet Potatoes (cartenoids with Omega 3)
½ baked sweet potato (baked for 1 hour at 325 degrees until soft and syrupy)
1 clementine, peeled
Splash of apple juice
Pinch of cinnamon
1 T walnuts
Blender or Bullet
Scrape out sweet potato into blender. Throw away peel. Add clementine, juice, cinnamon and walnuts. Puree until smooth. Ready to eat.
Easy Chipotle Shrimp Tacos
Shrimp, unthawed raw or cooked, shelled
Handful of chopped onion
Small amount of canned chipotle chile in adobo sauce (found at Shoppers, Whole Foods, Safeway)
Dash of salt and pepper
Squeeze some lime juice over shrimp. Put a little coconut oil in a skillet over medium heat. Add a small amount of minced garlic, onion, and even smaller amount of chipotle chile, and salt and pepper. Stir and cook 1-2 minutes until you can smell the garlic. Add the shrimp and cook 2 minutes per side if raw or stir to coat if shrimp is precooked. Turn out onto plate. Serve with cooked or raw kale or cabbage, corn tortilla, salsa and guacamole.