Recipe ebook



At Black Iron CrossFit, we believe the body was made to run on real, unprocessed food. That means a diet rich in a variety of foods that look the way they did when they came out of the ground or out of their mother. As Greg Glassman put it, we “eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar.” This is the ground for our evolution from sickness to wellness to fitness


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Nutrition isn’t complicated when you eat real food. We find real food by shopping the perimeter of the grocery store. We make recipes with foods that require no complicated label….chicken, red pepper, spinach, rice, basil--single-ingredient foods. When we do buy packaged foods, we first read the ingredient list (not so much the nutrition facts) and make sure we recognize every ingredient as an unprocessed, real food. With nutrition coaching, we can get more specific with macros and moderation, but we do not ever move away from the foundation of a lifestyle that is rich in real food.


I hope these recipes help you “get your hands dirty” and get a feel for what a real-food diet looks like. Fill every plate with lots veggies, some meat, and a little simple grain--like rice, quinoa or oats. Welcome healthy fats and don’t eat sugar. Treat your body to all the good things and I promise you will see benefits in how you look, feel and perform.


Happier. Healthier!

Erin Ball


Black Iron CrossFit Nutrition Head Coach


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