Recipes

Easy Chicken Coconut Curry

01/11/2016

We eat a lot of soups and stews in our house mainly because my toddler LOVES soup and will happily eat most vegetables as long as they’re in soup form, but also because as a working mom, one pot meals are a lifesaver.  It’s also a great way to stretch a protein and save some money.  I know all too well that eating real food can be expensive, so anything I can do to keep the cost down is a plus!  I’m particularly fond of curries because turmeric, the spice that gives curry it’s yellow hue, is a natural anti-inflammatory with numerous health benefitsIMG_0437 I like to make a big pot of something on Sundays that we can eat throughout the week.  I’m not the best at meal planning or having a list prepared before I go to the grocery store, but I find that having 1 dish to pick from when we’re in a pinch helps tremendously.  I will say that lack of meal planning sometimes puts me in a bind, but I usually come up with my most creative dishes when it looks like I have nothing in my fridge.  My mom cooks the same way.  She never uses recipes and usually just throws a little of this and a little of that in and it all just seems to work.  Every night was a culinary adventure growing up because we rarely had the same thing twice!   I love this recipe because it’s hearty, flavorful, and it’s packed with healthy fats and protein!   IMG_0438  

Chicken Coconut Curry
An easy chicken coconut curry
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
3788 calories
51 g
1253 g
298 g
249 g
214 g
2405 g
2284 g
9 g
0 g
62 g
Nutrition Facts
Serving Size
2405g
Amount Per Serving
Calories 3788
Calories from Fat 2557
% Daily Value *
Total Fat 298g
458%
Saturated Fat 214g
1068%
Trans Fat 0g
Polyunsaturated Fat 19g
Monounsaturated Fat 43g
Cholesterol 1253mg
418%
Sodium 2284mg
95%
Total Carbohydrates 51g
17%
Dietary Fiber 12g
46%
Sugars 9g
Protein 249g
Vitamin A
511%
Vitamin C
38%
Calcium
42%
Iron
239%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 tbsp coconut oil
  2. 8 chicken thighs
  3. 3 tbsp curry powder
  4. 1 sweet potato- peeled and chopped
  5. 2 large carrots- peeled and chopped
  6. 1 medium onion- diced
  7. 1 red bell pepper- diced
  8. 3 cloves garlic- minced
  9. 1 tbsp fresh ginger- grated
  10. 2 cups chicken broth
  11. 2 cans coconut milk (I like the full fat variety)
  12. Red pepper flakes to taste
  13. 1 pinch of cayenne pepper if desired
  14. Salt and pepper to taste
  15. Garnish with lime juice and cilantro
Instructions
  1. Preheat oven to 350 degrees. Place chicken thighs on baking sheet and cover in 2 tbsp of melted coconut oil, salt and pepper, and 1 tbsp of curry powder. Bake at 350 for 25 minutes or until the chicken is cooked through.
  2. In the meantime, heat the remainder of the coconut oil in a dutch oven or large pot over medium heat and sauté onion, carrots, bell pepper, and sweet potato until soft (about 10 minutes). Add the grated ginger and the garlic, and continue stirring for another 5 minutes. Add salt, pepper, and 2 tbsp of curry powder to the vegetables. Stir in the chicken broth and coconut milk and bring to a boil then reduce to a simmer and cook for 15 minutes. Remove the chicken from the oven and chop into bite sized pieces, add the chicken to the pot and simmer for another 5 minutes. Adjust seasoning and heat level as desired.
  3. Serve over coconut rice (substitute the water for coconut milk and cook rice according to the directions), and garnish with cilantro and lime.
beta
calories
3788
fat
298g
protein
249g
carbs
51g
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Eat Clean and Jerk http://eatcleanandjerk.com/
Challenge

Eat Clean, Live Clean Challenge- Sign up now!

12/28/2015

Registration is now open for the January Eat Clean, Live Clean Challenge!  The challenge will be a condensed version running from January 4th- January 31st (translation:  if you live in Louisiana, you can enjoy some beer and Popeye’s chicken on Mardi Gras and not lose points)!   What:  A challenge designed to support and encourage you to get healthy!  Contestants will log points based on eating by the rules (no gluten, processed food, or refined sugars), sleeping at least 7 hours a night, exercising (walking counts!), and stretching.  The point leader at the end of 4 weeks will receive a cash prize! Where:  You can participate from anywhere- it’s all virtual! How much:  The fee to participate is $40.   January is the perfect time for new beginnings!  Who’s ready to invest in their health?   To register for the challenge click here. Questions?  Click here to find out more and get answers to some commonly asked questions!   What are people saying about past challenges? My first challenge, completed over 4 months ago, quite simply, changed my life. It changed the way I view food, the way I shop at the grocery, the way I spend money on food and how I look and feel. I am a happier person when I take care of myself and this challenge makes it so easy to do so. That’s not to say it wasn’t initially a “challenge” in every sense of the word. I had to change everything I thought I knew about “health.” Once I embraced the challenge, I saw my life change. Physically, I became stronger, leaner and my clothes got looser. Mentally, I felt more alert and clear headed. I will never go back to the way I used to feed my body. I do live in New Orleans so of course, I will indulge occasionally. But I love the way I feel too much on the challenge to feed my body fake food on a regular basis. Thank you Emily and Bradley for introducing me to this way of life, I am better because of it.  –Amanda  B.

After spending the better part of 5 years pregnant, nursing and with tiny humans crawling all over me, I felt as weak and tired as I had in years. The sleepless newborn nights – and justification that nursing burns a gazillion calories – meant that I often ate whatever was quick, easy and comforting. I also fell into the trap of regularly eating the kids’ leftovers. Macaroni and cheese? Yum. Grilled cheese? Even better. Because I have a small frame and am blessed (cursed?) with a fast metabolism, on the outside I physically looked okay … but I felt like absolute crap.
 
In July 2015 after spending 3 weeks at the beach eating and drinking everything in site, I was done with feeling bloated, tired and weak. I decided to give the Eat Clean challenge a whirl, giving up Diet Coke cold turkey. I went to my first CrossFit class on the first day of the challenge and didn’t die, and the rest of my journey is kind of history. 
 
My husband and I are both former athletes, but the stress and exhaustion of adding 3 tiny humans to our house in 4 years, launching my own home-based business and my husband changing firms was enough to send anyone over the edge. After 6 months of clean eating, we can confidently say that this is genuinely now our lifestyle. We are both addicted to CrossFit as well … but that is a total unexpected side benefit that emerged from the challenge. I am stronger, I fit comfortably in all of my clothes, and most importantly I just feel plain good! The challenge changed many bad habits, forcing us – in a good way – to focus on ourselves and our health so that we can keep up with and enjoy our children for many years to come.
 
And? It is pretty awesome to see people’s reaction when I tell them I have 3 kids. After all, those 3 kids are the reason I want to be as healthy and mindful of my choices as I can be, not only for how much better I feel but also because the way we think about and interact with food and exercise starts at a very young age. I am determined to make sure my kids know that their health is always worth prioritizing.
 
–Ashley A. 

       

CrossFit

All I Want for Christmas is Roux

12/22/2015

We had our third annual CrossFit Roux holiday party last weekend, and a festive time was had by all! On the drive to the party Bradley looked at me and said, “Um, I think I’m wearing the same outfit I wore last year.”  And he was– haha!  I think he needs more clothes besides workout attire!   Our CrossFit family has changed significantly in the past 3 years.  We’ve added a lot of people and lost a few, but Bradley and I are grateful every day for everyone who have been apart of this special gym– new and old!  Can you spot the seven people who are in all three pictures?   Roux Holiday Party 2013: 1412340_1932322976908604_696734840_o Roux Holiday Party 2014: 10847514_2074928152648085_4582104631709526174_o Roux Holiday Party 2015: IMG_0167 Our coaches are not only talented CrossFitters, but they are knowledgeable, encouraging, and truly care about every member!  We feel incredibly lucky to not only have them on our team, but to also have them as our friends.   IMG_0198 Knowing that Bradley and I are huge foodies, they all gave us a gift certificate to Shaya, a NOLA restaurant who’s chef received the 2015 James Beard award for Best Chef South. Yum! So, who wants to volunteer to babysit Brennan for date night?  IMG_0194 Our coaches received personalized Contigo travel mugs which are THE BEST travel mugs!  I drink my bulletproof coffee in one every morning!   IMG_0162 IMG_0163 I’m used to seeing everyone in sweaty gym clothes, but everyone cleans up so well!  We train some beautiful people!  Here are some of my favorite pictures from the night:  IMG_0286 IMG_0115 IMG_0223 IMG_0250 Claire was missing the fan at the gym!IMG_0193 IMG_0188 IMG_0164 IMG_0156 IMG_0119 IMG_0122 IMG_0141 IMG_0137 Thanks again to our party planner extraordinaire, Janna!     I can’t wait to see what the New Year has in store! Happy holidays!    

CrossFit Member Spotlight

Member Spotlight: Nicole Whitaker

12/07/2015
 
NicoleMember spotlight time!  Nicole joined the Roux Krewe about eight months ago, and she has become a regular member of our 5:30 AM class!  She’s a busy mom of two boys, and I admire her dedication to her morning workouts so she can spend the evenings with her family.  We’re so glad that she ditched the running and found something that she actually enjoys doing for exercise!  
 
Why did you decide to start CrossFit?
 
I decided to join CrossFit because I really wanted THAT change. I can remember driving home from work one day and seeing a group of people on the levee doing lunges. I thought to myself, wow..that’s what I would love to do! Not that lunges are my favorite thing, but you get the point. Little did I know that it was CrossFit Roux.
 
 
What would you say to someone who is intimidated of trying CrossFit?
 
I have the memory of being so scared in the beginning! Scared to step out of my comfort zone and afraid that I was going to fail. I realized that as much as my body ached the weeks after, I didn’t die and that instead of failing I had gotten stronger. Strong is the new skinny for me.  
 
What did you do for fitness before joining the Roux Krewe?
 
I had really gotten into jogging. It’s the craziest thing because if you were to ask anyone, it’s the one thing that I do not enjoy doing! Right at a point where I was doing well, a family emergency pretty much stopped me in my tracks. So it took me 10 months and a 25 lb weight gain to finally say enough is enough I have to do something.
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What has been in the biggest change in your body that you’ve noticed since starting CrossFit?
 
The biggest change I would have to say is that I feel so much stronger. Of course the truth is…I AM! I actually like when I’m sore. Am I the only one that feels that way? 
 
What motivates you? What gets you out of bed in the morning to go to 5:30am CrossFit?
 
IT’S SO EARLY! Being able to share in my kids football games and making dinner for my family is what motivates me to get up in the morning. Feeling great while doing it makes me want to do it all over again the next day. 
 
What’s your favorite cheat meal? 
A big hamburger with everything on it! 
 
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What’s your favorite clean eat? 
 
I love scrambled eggs with guacamole. It’s my go to. 
 
What’s your go to clean eating snack?
 
Almonds
 
What is your favorite and least favorite movements/lift?
 
My least favorite would have to be burpees! My favorite is the clean and jerk and push jerk.
 
What 3 specific fitness goals are you next hoping to achieve? 
 
My first goal is to get my eating right so I can torch these unwanted pounds, the right way. The second is to continue to get stronger mentally so that I have the courage to take on different movements and weights. The third is to just get a kipping pull up one day. Those pullups look so bad ass to me! 
 

 

CrossFit

Legacies Alive Charity Event

11/25/2015

CrossFit Roux hosted an event on Friday night to benefit Legacies Alive, a non-profit organization that has made it their mission to preserve the memory of American heroes who have made the ultimate sacrifice.  Legacies Alive provides support to the families of the fallen and erects permanent memorials in honor of these brave military men and women.  Legacies Alive is sponsoring Chris Ring, a navy combat veteran, who is currently swimming the length of the Mississippi River in an effort to raise awareness for Americans who have lost their lives during their service to our country.  He will reach the Gulf of Mexico in a few weeks, six months after his journey started, and he will be the only American to have swum the entire mighty Mississippi.   We welcomed people from all the CrossFit gyms in the area to participate in a workout and raise some money for the cause! DSC06599 DSC06798 We ran heats of athletes through the workout.    DSC06604 Running after completing a two thousand meter row was a little interesting because I could barely feel my legs, but the fifty shoulder to overhead lifts was by far the hardest part.  Holy shoulders!  

Twenty minutes of effort was the least we could do to pay tribute to our heroes!  

Roux coach, Missy, organized the event.  Legacies Alive is an organization that is near and dear to her heart, and she gave a heartfelt speech thanking everyone for their participation and donations.  

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In true CrossFit Roux fashion, we enjoyed some alcoholic recovery, and turned it into a party.  Kelsey brought some red lipstick and charged a dollar a smooch!  I thought she was selling herself short, so I put in a more generous donation!  Muah!

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Someone put $40 in the jar, and Kels got a little frisky…rawr!   DSC06824

It felt so good to give back to an organization that comforts the families of those lost to war especially during this time of year when we are all reflecting on what we are thankful for.  I am grateful that my whole family will be gathering around the table for Thanksgiving, and my heart aches for the families who have an empty chair.  

Thanks to all the generous donations, we raised about a thousand dollars for the cause.

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 If you would like to make a donation to Legacies Alive, click here.