Balancing Act - Tuesday Nov. 30th

4 Rounds of
12 OH Squats
21 "Dummy" Jumps (over parallette)

Rest 3-4 min.
Then partner AB and Wall Ball Work.
Good Stuff!

Saturday Nov 27th - Post Turkey WOD!

Welcome back, lets work off that Turkey ( we all know I really mean pie!)
20 min AMRAP
Run Loop (approx 600m)
15 KB swings
5 Burpees

Thursday Nov. 18, 2010

6 x for time of:
10 Thrusters
Run to corner and back (~250m)

TM 16.45
SB 20:44
Great job today, it was cold and windy!

Tuesday November 15th

 2 Rounds of:
20R/20L BB (45lb/35lb) Walking Lunges
30 KB Swings (16kg)
20 Push Ups

Tuesday July 27th

21-15-9
DB Push Press
DB Squats
Burpees

Ian 6:03,(20#, he could have gone heavier ;)

Nichole 8:03, 25#,20#,20#
"T" 9:59, 12#
"Suz" 10:45, 12#

Thursday July 15th

Practice KB Swing technique

3 Rounds of:
400M Run
20 Wall Ball Shots
10 In and Out

Great Job today on all accounts, the In and Outs can be a challenge for the first time!

Tuesday July 13th

I may have gone a little over board with this Chipper, but everyone finished it! Great Job

30 MB Cleans
30 Box Jumps
30 Dips
15 Renegade Rows
30 Double Unders (90 singles)
30 DB Push Press
30 Russian Twist
15 DB Thrusters
30 Push Ups
15 Burpees
30 Squats

July 1st thru July 10th!

I don't know what happened but I fell behind posting the WODs we've done!

Saturday July 10th
AMRAP in 10 minutes
30 Lunge with KB overhead
20 Pushups
10 KB Swings

rest for approx 3 minutes then 4 rounds of:
20 sec squat
sprint, 10 rest

Thursday July 8th
40 Shoulder Press (DB or bar)
30 Squats
20 Ab Mat situps
10 Burpees
for 3 rounds OR half the # of reps for 4 rounds depending on your level

Tues. July 6th
3 rounds of:
15 Ab Mat
10 OH Squats
6 Squats
Rune 400m

Thurs July 1st
21-18-15-12-9-6-3
Squats, Dips and Superwoman

Tuesday June 15th and Thursday June 17th

Thursday June 17th
AMRAP - 15 minutes
6 Shuttle Runs
17 KB Swings
10 Squats

Tuesday June 15th
21-15-9
Pushups
Sit ups
Squats

Skill: Dead Lift

Saturday June 12th - Fight Gone Bad (in the park!)

This past Saturday 14 brave souls met us at Ramsey Park to take on the classic "Fight Gone Bad" workout.
Push Press
Box Jumps
Wall Ball Shots
Sumo Deadlift High Pull (SDLHP)
Burpess (instead of Rowing)
Rest

Rounds 1 and 2, 1 minute at each station, Round 3, 30 seconds at each

During the warm up,Tracy shows excellent form and full range of motion (chest to ground) on her push up!

Tuesday June 8th and Thursday June 10th

Thurs. June 10th
It's Chipper!
20 Pullup
20 Box Jump
20 KB Swings
20 Push Ups
20 MB Cleans
20 Burpees
20 Wall Ball
20 Situps

Tues. June 8th
3 Rounds of:
30 Dummy Jumps
7 Push Ups
10 Hang Cleans

Saturday Morning Workouts are at NEW TIME!

Saturday morning workouts will now begin at 8AM due the heat, see the schedule and pricing page for more information!

Is the pain WORTH the gain?

Of course the answer is YES!  But let me explain.When it comes to making gains in fitness and health, its really not that different from advancing in your career or education, you MUST make sacrifices and choose to do something difficult in order to get what you want or where you want.  A graduate degree takes resolve and long hours or work, and lets not forget money - none of which are easy to part with.  Since January I have been working to improve my pullups - it blows my mind that I can even make that statement. A year ago I didn't even have a pull up so the thought of improving what I didn't have was just a dream.  In February of this year I got my first true deadhang pullup (the last time I could do one was in 1996!) shortly thereafter I got about 5 kipping pullups. Now I want 10, and then 20...here's how I plan to do it. (click on that)

Step by Step - what do you want to improve on? And how are you going to get there?

This is one of my hands after 3 sets of 21 kipping pulls (PAIN), they were NOT consecutive, but they WILL be soon!  Eventually my hands won't rip open - GAIN!

Go get what you want!

Tues June 1st and Thurs June 3rd

Thurs June 3rd
AMRAP in 15 minutes of
15 Box Jumps
Farmers walk (20# DBs)
6 HSPU (feet/knees on box modification)

Tues June 1st
"Helen" 3 rounds of
Run 400M
21 KB swings
12 Pullups

Modify as needed with 200M run and/or sub pushups for pullups

Tues May 25th, Thurs May 27th

Thurs May 27th
5-10-20-10-5
AB Mat Sit Ups
OH Squats
KB Snatch (3/3, 5/5/, 10/10)

Tuesday May 25th
4 Rounds of:
20 Jump Box
10 Thrusters (DB)
10 Pullups
24 Lunges

With team or partner, can't move to next station until everyone is done.

Satruday Boot Camp - May 22nd

This past Saturday we had a great group of people at Ramsey Park.  These ladies took on a team workout and Tracy even arranged for some on sight babysitting! Hope to see you there this weekend - start your Memorial Day weekend off right!

Benchmark Mile

Today's WOD
Practice: Press>Push Press>Push Jerk

Strength: 5 x 3 Shoulder Press

Benchmark WOD
Max Effort 1 mile Run
Or
Max Effort 1/2 Mile Run

check in again in 4 to 6 weeks to see if your time has improved.

Get ready for Summer Boot Camp workouts

Before you know it Memorial Day and Pool Parties will be here!
Does the thought of donning a swimsuit make you cringe?

When was the last time you took some time to focus on you?

Do you want have enough energy to tackle your busy day without being exhausted?

If you answered YES to any of these questions...you want to read this!

Get ready for Summer Boot Camp workouts

You will be challenged

You will have fun

You will see results

When? Saturdays May 22nd thru June 26th @ 9AM SHARP!

Where? Ramsey Park (Behind the Original Taco Shack)

Cost: These Saturday Workouts are FREE

Weekday classes also available

Please RSVP - to ensure we have enough equipment etc.

Who are the Coaches?

Katherine Grosshaupt and Nichole Flanagan

Katherine and Nichole have been "Crossfitting" together for over a year. Katherine is Level 1 Certified, she is also a Hynobirthing instructor and busy mom of two children ages 3 and 5. Check out her blog http://crossfitkat.blogspot.com/

Nichole is also Level 1 Certified, busy mom of a soon to be 2 year old.

Three easy snacks to keep you on track!

One the easiest ways to screw up a good day of eating is choosing the wrong snack, maybe you meant to or intended to eat something healthy as a snack, but you are out and about running errands or running late to work and before you know it you are hungry and you've got nothing.  What happens next? You think about what you would eat if it could just magically appear in front of you....you realize that's not going to happen and the next thing you know you've devoured something that you never intended to eat.   We've all been there and sometimes this is not avoidable, but with some simple planning you can avoid this 99% of the time..  Here are 3 "go to" snack ideas that I use often.  The key to all 3 is that they involve protein, carbs and fat together!  This combination will satisfy your hunger and keep you on track to achieve your goals.

Snack #1
Protein: A small Turkey or Hamburger patty (about 2oz cooked),
Carb: 1/2 an apple and
Fat: a slice of avocado OR 6-9 almonds. 

Snack #2
Protein: Deli Chicken or Turkey (3-4 slices)
Carb: 5-6 medium strawberries
Fat: slice of avocado (I think the roll the deli meat around this)

Snack #3
Protein & Fat:  Tuna Salad (2-3oz., use REAL Mayo)
Carb: Bell Pepper or Celery

In the picture (bonus snack idea)
Protein: Deli Turkey
Carb: Cucumber
Fat: Almonds

These are staples that I rotate through each week, you can make up the burgers and or tuna salad on Sunday night and you have 3 or 4 days worth of quick and easy snacks. The deli meat requires no prep, but make you sure you get a quality one with few preservatives!

I take these work but if you are out and about, pack a small cooler, if you've got kids you have to take snacks for them every where you go, so why not do the same for you?

 Remember to eat every 3 to 4 hours, snacks are important, these will satisfy you and fuel your body until the next meal.  Try them out and let me know...if you have a favorite snack send them to me, I'm always looking for new ideas.

"Lunge" into Spring "Cleaning"

4 Rounds for time of:
400M Run (1/4th of a mile)
10 DB (or Medball) Cleans
12 DB Lunge Steps (same weight as cleans)
6 Push Ups

Saturday Bootcamp was a Success!

This past Saturday several people came out to Ramsey Park for a boot camp workout.  I am so thankful to this group for showing up and putting forth a great effort! 

Week of May 3rd

I had a few brave souls show up this week on Tuesday and Thursday @ 6am, I am so thankful to you all for letting me practice my coaching skills on you. Everyone did a great job - learning new "moves" can be challenging in different ways for different people. I will continue to work on learning how you learn so I can be better coach every week.

Here are the workouts we took on this week.

Tuesday 5/4
AMRAP in 13 minutes
20 Box Jumps/Step Ups 16"
15 Kettle Bell Swings
Sprint to end of block and back

Thursday 5/6
3 rounds of:
15 Hang Clean
9 Push Press
21 AB Mat situps

Ian did 4 rounds
Denise and I did 3 rounds, all us modified the weight to our individual abilities.

Remember that there is both a physical and psychological component to these workout, especially when you ramp up the intensity. There is a fine line between challenging yourself and working within your capacity - pay attention to your body and push it as often as it lets you!

I hope to have some pictures next week!

Week of April 25th

Workout #1
25 Walking Lunges (WL)
20 sit ups
25 WL
20 push ups
25 WL
20 jump rope (or Double under)
25 WL
20 sit ups

Workout #2
50 Squats
50 jump rope
50 Push ups
25 Squats
25 Jump Rope
25 Push Ups
12 Squats
12 Jump Rope
12 Push Ups

Week of April 18th

Workout #1
Run 1 mile for time, rest 3 minutes x 3 (so you run a total of 3 miles with rest between each mile)

Alternatively, depending on your running level
Run 1/2 mile for time, rest 2 minutes x3 (so run a total of 1.5 miles with rest between each 1/2 miles) Melissa and Kaela - 1 lap around Pillow on the side walk is about 1/2 mile.

Run to SET A PERSONAL BEST! Get out of your comfortable speed and give all you have.
I recently did this and ran and 8:22 mile....a year ago my mile time was about 9:30.

Workout #2
2 rounds for time of:
25 sit ups
25 squats
15 burpees

Workout #3
4 rounds for time of:
Run 400m (or 1/4 mile)
50 Squats

Week of April 11th

Hello everybody, I hope you had a great weekend! As promised, this week's work outs are a little more exciting and a little more intense than last week. This week I'm introducing the "burpee", please watch a video on how they are done. (link below) I'll be honest, they really suck at first, but they are an excellent all around conditioning move....enjoy!

Do each work out once, for example on M, W and Friday.


Workout #1
5 rounds for time of:
10 squats
10 push ups
10 jump rope

(in case its not obvious, 5 rounds for time means you do 10 squats, 10 push ups 10 jump ropes and repeat that 5 times. Go as quickly as you can while maintaining form and time yourself. I am thinking workout will take anywhere from 4 to 8 minutes and your done!

Workout #2 (for time do the following "chipper")
20 jump rope (JR)
20 squats
20 JR
10 burpees (see video link below)
20 JR
10 pushups
20 JR
10 burpees
20 JR
20 squats
20 JR

Workout #3
3 rounds for time of:
50 squats
25 situps
15 push ups

http://www.youtube.com/watch?v=c_Dq_NCzj8M (if this link doesn't work just Google "burpee video" and you will see a demo of this FUN exercise!)

Royal Fit Week 1 (April 4th -11th)

Work Outs for the week:

100 jump rope for time set a stop watch and go! write down your time (do this 1 or 2 times this week)

100 Squats
100 Push Ups
100 Sit ups
You should do this many of each excercise this week, in any combination just get them done. See the video links below for proper technique since I can't demonstrate in person.

Sit up Video:
http://www.ehow.com/video_2260368_doing-ab-mat-sit-ups.html

Squat Video (you are going for FORM not speed, there is a lot of speed in this video, speed comes later)
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

Push Up Video (you can and should drop to your knees if you are sacrificing form!)
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov

Almost Paleo Sheppard's Pie

I say almost b/c the dairy and legumes (green beans and peas in this recipe) are not that great for the gut (meaning the digestive system) but in my humble opinion the quantity is not enough to worry about. So on with the recipe....this is good!



1 LB grass fed ground beef
2 cauliflower heads
4 shallots
1 clove garlic
1 can green beans (organic)
1 cup of organic frozen peas
1 box of beef broth
1/2 stick butter
1/3 cup goats milk
salt
pepper
cumin



In a large skillet add some olive oil let the pan heat up for a min add diced up shallots let them cook for 3 min add diced garlic clove add the ground beef add some cumin add some salt add some pepper let the meat cook until almost brown add the cup of peas add the can of green beans add the two cups of beef broth

Let it simmer on low for about 30min or until most of the water has evaporated leaving a little liquid left on the skillet
Pre-heat oven at 350 degrees

Meanwhile prepare the cauliflower mashers (which replaces the potatoes that are in a traditional recipe)

Cut up the cauliflower into small pieces place it Pyrex heating dish, add two cups of water , put some saran wrap over it and place in microwave for 8 minutes, remove saran wrap add 1/2 stick butter and 1/3 cup goats milk using a masher mash the pieces into they look like mashed potatoes. set aside


Take the contents of the skillet and put into a large Pyrex cooking pan (square 8X12)
Add the cauliflower mashed mixture on top
Use a spatula to cover the meat with the mashers

Put into oven and cook (@ 350 Degrees) for 25min

The top of the cauliflower mashers should be crisp
Take out of the oven and let cool for 5min

Serve and enjoy!

Royal makes his video debut on SICFIT.com

Royal came with me to the gym this past Saturday for the I Am Crossfit benchmark workout. After I was done, he took on a quick workout of his own...check it out on SICFIT

He was born to do this stuff!

Paleo Portola Valley Chicken

It's been too long since my last post!  We had a lot of stuff going on, but I hope to keep focused and keep adding recipes.

I thought it would be interesting to take a recipe that I used to make (and love) and see if I could make it Paleo....this one was easy but you can see how I did it. The ingredients from the old version are in (parenthesis) and replaced with the new and better ingredients.  Stay tuned because as we ate this dinner Ian looked at me and said "I can make a paleo shepherd's pie using cauliflower instead of mashed potatoes" YUM! So he's on the hook to make that next week. We post that recipe on the blog.

Ingredients

1T (corn-oil margarine) butter

3T (flour)Arrowroot Powder

3/4c fat-free chicken stock

1/2c (nonfat milk) coconut milk or almond milk

1/4t salt

Dash of garlic powder

Dash of pepper

1/2 t curry powder

1/2 c cold water

1/2 c (nonfat) mayonnaise dressing -you could omit this if strict paleo

1/2 c raw (white rice)Cauliflower “Rice” (see notes below)

1 pkg (10 ounces) frozen chopped spinach, thawed and squeezed dry

4 boneless, skinless chicken breast halves (1 pound) You can use the breasts as is, or cut them up into bite-size pieces.

(Parmesean cheese)

DIRECTIONS

Preheat the oven to 350 degrees. Spray an 11- by 7-inch baking dish with non-stick vegetable coating.

SAUCE

In a saucepan over medium heat, melt the butter.

Add the arrowroot powder and stir for 1 minute; do not brown.

Add stock and coconut milk (or Almond Milk) and stir, using a wire whisk, until mixture comes to a boil.

Add salt, garlic powder, pepper and curry powder and continue to cook for 1 minute. Remove from heat, stir in water and mayonnaise and set aside.

ASSEMBLY

Sprinkle the raw cauliflower rice over the bottom of the baking dish.

Layer the spinach evenly over the top.

Cover the spinach with half of the sauce mixture,

  then the chicken, then the remaining sauce.

bake, uncovered, for 1 hour

Cauliflower “Rice”

Put raw cauliflower in the food processor until it is the size of rice or couscous, you could also go chunkier

Lamb Stew - Spanish Style

I think this is actually a Cooking Light recipe, but I am not sure.  My mom sent it to me and said it was great, so I'm going to try it soon!

3 pounds lamb shoulder, (or leg of lamb)
1 teaspoon salt
Cooking spray
4 cups vertically sliced onion
1 tablespoon Arrowroot powder
1 cup dry white wine
6 garlic cloves, thinly sliced
1 cup sliced bottled piquillo or sliced bottled roasted red bell peppers Sprinkle lamb with salt. Heat a large Dutch oven coated with cooking spray over medium-high heat. Add half of lamb, browning on all sides, and remove lamb from pan. Repeat procedure with remaining lamb.

Add onion to pan; sauté 4 minutes or until lightly browned. Stir in flour. Add lamb, wine, and garlic, stirring to combine. Cover, reduce heat, and cook 1 hour or until lamb is tender, stirring occasionally. Stir in the peppers; cover and cook 15 minutes or until lamb is tender, stirring occasionally.

Yield:  5 servings (serving size: 1 cup)
CALORIES 486 (42% from fat); FAT 22.8g (sat 8.7g,mono 9.2g,poly 2.1g); IRON 4mg; CHOLESTEROL 159mg; CALCIUM 68mg; CARBOHYDRATE 15.5g; SODIUM 673mg; PROTEIN 45.5g; FIBER 1.8g

Carne Guisada and Stud Bar

I must confess, I have missed several days of photos - lets face it, its boring.  Plus I was busy installing my new stud bar www.studbarpullup.com  

I want to have a least one solid unassisted kipping pull up by March 1, so I've got some work ahead of me...I am close! 

I've doing a lot of experimenting with paleo recipes, this is actually a Carne Guisada recipe that happens to be paleo...although it would be great with a Modelo!

Carne Guisada:

Ingredients

• 3 pounds chuck roast, cut into 1 1/2-inch cubes
• 3 medium potatoes, unpeeled and diced(omit for paleo)
  
• 1 medium onion, chopped
• 2 red bell peppers, cut into strips
• 3 cloves garlic, crushed
• 1/4 cup Arrowroot powder 
• 1/4 cup chili powder
• 1 teaspoon cumin
• 1 teaspoon salt
• 3 cups beef  or chicken broth 

Combine all the ingredients except the broth and stir so the meat is coated with the Arrowroot powder, then add broth. You can do this on the stove or in a crock pot.  Serve with sliced avocado or guacamole and maybe some fresh jalepeno - enjoy!

Tuesday and Wednesday

Egg Salad with Bell Pepper - very good!





 
 Isn't this just beautiful? Spinach, Zuchinni, Carrots, Sausage.  A tiny bit of vinegar and oil. 

This is Wednesday lunch.  I only had 1 snack today, bell pepper and almond butter. 
Dinner was assorted veggies cooked with diced tomato and red wine reduction, plus some chicken. 

Monday, Monday.....

Mondays are no one's favorite, especially when its a Holiday for some and not others! BUT if you did prep on Sunday night, Monday morning can be that much better when you don't have to worry about what to take for lunch.  Check out the left over braised short ribs heated and served over spinach and bell pepper....NumNum (like my son says)

Dinner is chicken sausage and Kale sauteed with Red Onion, Mushroom, coconut milk and curry - Also NumNum!

The weekend...

Thanks to Cheray for the braised short ribs recipe!
Obviously I missed some...it was a busy weekend of attempting to get things done around the house. 

TGIF!

Happy Friday! (even though I am late with the post) I've decided not to photograph breakfast EVERY day b/c it's pretty much the same EVERY day.  2-3 Eggs, some nuts or almond butter and berries.  So...when it's different, or when I am not running late for work, I'll photo it ;). Today you see the usual snacks...lunch was zuchinni and rotisserie chicken. Dinner was actually out and that was easier than I thought, BUT its all about where you go.  We went to Vino Vino and I had a beet salad with arugula and some shrimp cooked in chili oil.  (I did not eat the bread that came with).

A Good Morning to Rest

This was a great day to sleep in, the legs were sore, it was a little rainy - enough said.
Breakfast - 2 eggs, 1 turkey bacon, almost half an apple (my son took part of it from me) and some almond butter. 

These snack photos are hard to see.
Snack 1: Central Mkt Roasted Deli turkey and Mrs. May's nut clusters.
Snack 2: Red and green bell pepper, almond butter and chicken sausage. (This is day 2 of replacing my afternoon fruit with a green or red veggie, I may still have an apple for my afternoon snack occasionally)

Lunch was leftover from last night....chicken stew, onion, hatch green chiles, zucchini.  Plus sliced Avocado.

I wasn't very hungy come dinner time (maybe it was all the almond butter I had today) so I had 2 eggs and some nuts.  Sipping a hot tea as I post. 

Keep up the clean eating!

Squat-tastic Wednesday Jan 13th

All day today I keep thinking that today is Thursday which means....tomorrow is Friday, but its not - bummer! So this morning I tried coconut milk in my coffee, if you are going hard core and need something creamy this will do the trick, its been a long long time since I have had non-dairy creamer in my coffee, but it kinda tasted like that only a better. There's no mistaking it for half and half, I'll say that, its worth trying. Today was a super clean eating day, I think. I was tired and hungry after that squat-tastic WOD today.
A few notes on this stuff, that lovely snack at the top left is 1/2 bell pepper, celery, cashew butter (super yum yum, 1st time I have had it) and some egg salad stuff I made. There is a tiny bit of Olive Oil Mayo in that....made it prior to the nutrition meeting and was not going to waste it. Lunch is left overs from last night, which is usually the case for me, so see yesterday for details. This pathetic looking snack has a funny story, I was so hungry after all those squats I started eating and then realized I didn't take a picture, so I stopped mid snack, there was 1/2 of chicken sausage and more bell pepper...LOL. The turkey bacon is nitrate free from Sprouts (theirs is less $$ than WF) and it's very good. You are probably wondering
"Where is Dinner?" I was home alone with my son tonight wearing many hats and didn't take a picture, but here's what I did. I call it Chicken Carne Guisada...cut up 3 large chicken breats into cubes, slice 1 medium onion, 1-2 cans of hatch green chiles, 1/4 c Arrowroot power, cumin and chili powder to taste - stir all that stuff together add 3 cups chicken broth (homemade or organic) let is simmer for a about an hour or more and then eat like a stew. Top with Avocado, cilantro etc....

Monday 1/11 and Tuesday 1/12

So I am still figuring out how to get the pictures in order....2 snacks and Tuesday night's dinner.
The snacks are pretty self explanatory, that weird looking thing is 1/2 a link of chicken sausage. Dinner - oven roasted turkey breast (350 degrees, 20 minutes per pound or until internal temp is 160 - YES I roasted it). The Cauliflower concoction is my new favorite. Cauliflower, Bell Pepper, Sweet Onion, Curry and Coconut Milk....salt to taste....LOVE IT!

I usually have berries with my eggs at breakfast and an apple or 1/2 an apple for my afternoon snack....I am going to try replacing the apple with celery, or peppers or cucumber...on days I have fruit at breakfast. Today at the nutrition meeting someone suggested putting coconut milk in your coffee. I will report on how that tastes tomorrow!

Here's a nugget of inspiration - today at work someone said to me...."you are bugging me" I looked puzzled and then she said "you are losing weight"....I know this person well and so I replied, "that's b/c I don't eat crap all day!"

I am Crossfit - Photo Food Log

On Monday - Day 3 of I AM CROSSFIT - my boss brings in a dark chocolate cake with milk chocolate icing and pecans on top. Talk about temptation. To take my mind off of that cake I sent Carey a picture of my lunch on Monday, next thing I knew I was photographing my snack. So What? So after the nutrition meeting on Tuesday I was inspired and I decided to commit to a photo food log during the 8 weeks of I AM CROSSFIT. Since this idea was just born I did miss photographing breakfast both days and lunch today. I plan to do this for as many meals and snacks as I can - if I stumble across a particularly good recipe, I'll share it.

Pictured here is lunch on Mon Jan 11th. Broccoli, Zucchini, a few Carrots and Chicken Cilantro Sausage from Sprouts.

First workout of 2010

"Angie"
Scaled due to the Christmas break (usually 100 of each)
50 Pullups
50 Push Ups
70 AB Mat sit ups
70 Squats
(time 14:53)

Veggie Stir Fry with Lamb Sausage
2 links lamb sausage (Whole Foods),broccoli, 1/2 green bell pepper, 1/2 onion, 2 green onion stalks, 2 tomatoes chopped, 2 cups chopped spinach. Saute with Olive Oil and Currie, Paprika, Tumeric and salt to taste.

My 17 month even ate some of it tonight.