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Chili Con Carne
-Lightly brown 1-⅓ lb ground beef (will finish cooking in crock pot)
-Season beef with olive oil, salt, black pepper, Cayenne pepper, onion powder, garlic powder, and cumin
-dice a fresh tomato
-dice half a large red onion
-add diced onion to crockpot with a coating of olive oil, and set crock pot to high, and set a timer for 30 minutes
-add add 12oz of tomato sauce, and 12oz condensed tomato soup, and add some seasoning of your choice right on top of sauce
-add beef (don't stir yet)
-add 1-½ cups cooked red kidney beans
-add fresh diced tomatoes
-we would have added some mushroom slices here but I forget to get some 🥺...next time!
- cover for ~30 minutes on high heat crockpot setting...
-...scoop out some onion from the bottom. if it's tender- your chili is done. If you want the tomatoes more well done, mix up your chili and allow to cook on low for another 10 minutes
-add shredded cheese (we used Colby jack and taco blend)
We added fresh mushrooms to the top layer and 1 green and 1 serrano pepper to the bottom layer. It's epic!
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Anybody want the recipe for our taco salad? There's guacamole and cheese sauce involved!
Here's a link to a photo:
Cheese sauce:
12oz velveeta
kosher salt
grass fed butter
whole milk
paprika
Melt butter in small sauce pan add a pinch of salt. Add milk under medium/ low heat. When milk begins to froth up, begin adding chunks of velveeta 1-2 at a time, stirring constantly. Keep heat as low as possible to facilitate melting and prevent burning cheese. Watch the milk for when to add more cheese chunks (it will get very fine foamy bubbles, when it returns to temperature). Paprika adds color and flavor to your nacho cheese, and you can add cayenne pepper also if you want it spicy. 12oz makes about 5 portions of cheese sauce for your nachos. It's labor intensive, but it's cheese sauce! Use a silicone spatula for best results removing from pan.
sweet/ hot boneless 'country' ribs:
dry rub contains (close to equal parts, vary individual ingredients to taste)- organic cane sugar, cayenne pepper, black pepper, kosher salt, garlic powder, onion powder
trim exterior fat to minimal levels (ribs are fatty throughout); coat entire rack in olive oil and place on broiler pan fat side UP. Apply moderate amount of dry rub to fat side.
place on high broil for 5-6 minutes (until sugar begins to carmelize on most of surface)
flip rack to fat side DOWN, apply generous choosing of dry rub to entire top and sides of rack, and broil for 5-6 minutes.
After top is sufficiently carmelized, set oven to bake at 350F (the broiler process should conveniently have it already close to that temp). Reapply dry rub generously. Check after 15 minutes, (depending on how thick and/ or fatty ribs are they make take as long as 45-60 minutes) reapply dry rub regularly througout bake. If they're done just right, most of the fat will be largely melted but they'll be super tender. The broil process seals the flavor in and the extended bake allows lots of the fat to liquify. The flavor does not escape!
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3 Homemade Electrolyte Drinks for Better Fueling
Making your own delicious performance beverage is as cheap as it is easy

Amanda M. FaisonAmanda M. Faison
Sep 17, 2019
Since Gatorade helped popularize sports drinks in the mid-sixties, companies have concocted an assortment of beverages to help athletes replenish electrolytes and carbohydrates. While many of the drinks succeed at that main goal, they’re often loaded with dyes, sugar, and additives. Kevin Sprouse, a sports-medicine physician based in Knoxville, Tennessee, and head of medicine for the EF Education First Pro Cycling Team, bristles at the idea of an athlete fueling with poor-quality food and drink. “It seems illogical to me that someone would engage in an activity for their overall health but fill the body with unnatural chemicals,” he says.
One alternative to these highly processed beverages is to craft your own. It only takes a few minutes and simple ingredients. We asked some experts and athletes for their favorite go-to drinks that are rich in hydrating nutrients and restorative ingredients and a cinch to make.
Pro-Am Electrolyte Drink
Each September, Blackberry Farm, a luxury resort in Walland, Tennessee, holds a grueling, three-day bike race known as the Blackberry Pro-Am Classic. To keep athletes fueled, Blackberry keeps a ready supply of a chilled homemade sports drink available during both breakfast and lunch. While Sprouse concedes that there’s no such thing as the “perfect sports drink,” he says that this recipe would work for many athletes, even if the sodium concentration may be a bit light. That’s an easy fix, though: just add more salt when needed.
8 cups water, divided in half
3 tablespoons honey
1 teaspoon kosher salt
1 cup juice (cherry, watermelon, or orange)
Juice of 2 lemons and 2 limes
Bring four cups of water to boil in a pot over high heat. Lower to a simmer, and add honey and salt. Stir until dissolved. Combine mixture with remaining four cups of cold water in a large pitcher. Add final ingredients and chill. Makes nine eight-ounce servings.
Coconut-Citrus Electrolyte Drink
This recipe is a favorite of Amy Marolf, a Denver-based fitness and nutrition coach. Coconut water is good source of potassium, and the honey provides simple sugars in the form of glucose and fructose, says Kat Sweatt, a nutritionist and exercise physiologist in Birmingham, Alabama. The raw ginger may also be especially good for more strenuous exercise, as Sweatt notes that consuming the root could help alleviate muscle cramps. She recommends alternating between this drink and water when working out.
1 1/2 cups 100 percent coconut water
1/2 cup filtered tap water
2 tablespoons fresh lemon juice
2 tablespoons fresh lime juice
2 teaspoons organic honey
1/4 teaspoon fine sea salt
4 slices of a one-inch piece of peeled, fresh ginger (to float in drink)
Mix all ingredients, except for ginger, in a pitcher or water bottle until honey and salt are dissolved. Add ginger. Can be made the night before and chilled. Makes one 16-ounce sports drink.
Watermelon Refresher
Hannah Green, an ultrarunner based in Silverton, Colorado, makes this postworkout refresher when she’s home and near a blender. Sprouse suggests that athletes enjoy the recovery beverage with a small meal rich in protein and carbohydrates.
1 cup frozen watermelon cubes
1 cup coconut water
1 teaspoon chia seeds
Lime to taste
A dash of salt (optional)
Combine all ingredients in a blender, blitz, and serve. Makes one 16-ounce serving.
Taxo Baxe
Cook whole grain brown rice to 90% done
Brown ground chicken or turkey at high temperature in avocado oil, worcestershire sauce, jalapenos and half of the onion (to 75% done) then drain
Preheat oven to 350F
Add Cooked rice first and season the rice . then add fresh onion, peppers, beans, corn, tomato to large rectangular cake dish. Drizzle scrambled egg/ milk mixture on top, and season this layer as well. Bake in preheated oven at 350F for ~35 minutes or until golden brown.
Raise temperature to 420F, remove pan and sprinkle ground flax seed, seasoning, shredded cheddar and finally lime zest
Bake another 5-10 minutes or until cheese is fully liquefied. w|n at life
3 green peppers
3-5 jalapeno peppers (cooked with onions and ground chicken)
1/2 cooking onion
1 lb ground chicken or turkey
worcestershire sauce
vine tomatoes, diced
Cilantro (dry preferably)
1 can black beans (strained thoroughly)
1 can whole kernel yellow corn
1 pouch of extra sharp cheddar cheese
Avocado oil
Flax seed (sprinkled on top thinly before shredding cheese)
1 cup milk
2 eggs
Doritos
lime zest
paprika
onion powder
celery salt
garlic powder
cayenne pepper
Definitely going to try not to ruin a couple of these this weekend.
from my old pal Forrest McKinnon (he shared to Facebook)!
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