Games WOD - Trish's Chicken

What you need:

Tools: Baking sheet, aluminum foil, food processor or blender, medium pan.

·      3 to 5 pounds of pastured chicken wings. We used almost 5 pounds. Use quality meats when you can afford to folks. I understand.

·      1 tbsp coconut oil

·      1 medium mango. 1 cup will be used for the sauce, the remainder for the dipping salsa / sauce.

·      2 cups of crushed pineapple (don’t be afraid to use some of the juice as well). 1 cup for the sauce, 1 cup for the salsa. I used two 8 ounce cans.

·      2 jalapeno peppers, chopped.  Seeds and all. (optional, use less if you don’t wan’t heat, or skip the seeds if you’re a baby)

·      1 habanero pepper, chopped.  Seeds and all. (optional, only for those that want to bring the heat, like we brought it)

·      4 medium cloves of garlic, chopped

·      6 ounce can of tomato paste

·      1 cup of beef stock

·      2 tablespoons of apple cider vinegar

·      2 teaspoons of paprika

·      2 teaspoons of cayenne pepper

·      1/4 to 1/2 cup coconut milk (for fruit puree dip)

 

How to make the awesome paleo sauce:

1. Add your tablespoon of coconut oil to your pan and set the heat to medium low. Add your jalapenos, habaneros, and garlic to the oil and get them to sweat a bit (about 5 minutes). The goal is to let the capsaicin (hot stuff) in the peppers combine with the coconut oil and create the spicy primer for the rest of your sauce to absorb.

2.   Add the mango and pineapple to the pan and mix well and let cook for another 5 to 10 minutes. Let all the elements of the pot soften slightly.

3.   Add your beef stock, apple cider vinegar, tomato paste, and seasonings. Stir well.

4.         Reduce your heat to low and cover. Let cook for about an hour, and stir a few times.

Games WOD - Paleo Macaroons

Recipe from http://crossfitcarbon.com/coconut-macaroons/2950 Ingredients Ingredients 1 vanilla bean pod 6 egg whites 1/2 cup pure maple syrup 3 cups unsweetened shredded coconut Preparation 1.  Preheat oven to 350 degrees F. 2.  Line two baking sheets with parchment paper. 3.  Cut vanilla bean lengthwise and press open. Using a sharp knife, scrape vanilla beans into a small bowl. 4.  Place egg whites in a large bowl. Use a hand mixer to beat the egg whites until stiff peaks form. 5.  One at a time, use a spoon to gently fold in vanilla beans, maple syrup, and coconut. 6.  Use a small scoop or spoon to scoop small balls of batter onto the baking sheets. 7.  Bake for 10-15 minutes, checking the macaroons near the end of baking time to ensure the coconut doesn’t burn. 8.  Let cool for one minute on the baking sheet and then transfer to a wire cooling rack until completely cooled. 9.  Store in an airtight container at room temperature for up to five days. Place parchment or wax paper between the layers. If storing in a sealable plastic storage bag, be sure to get as much air out as possible before sealing.

Cooking WOD 12.13 Cole Slaw

From http://fastpaleo.com/super-simple-coleslaw/

(minus the chicken...)

INGREDIENTS:

4 C diced Green Cabbage

1 C shredded Purple Cabbage

1 C shredded Carrots

1/2 tsp salt

1 tsp honey

1 tsp onion powder

1/2 tsp garlic powder

2 tbsp white vinegar

2 tbsp extra virgin olive oil

METHOD:

In bowl, combine cabbages and carrots
In small bowl, combine remaining ingredients and pour over slaw mix.
Mix well and allow slaw to sit in fridge several hours prior to serving.

Cooking WOD 12.13 Paleo Shepherds Pie

From http://fastpaleo.com/shepherds-pie/

INGREDIENTS:

• Filling: 2 pounds ground beef 
• 2 Tbsp EV Olive Oil (or Coconut Oil)
• 1 Tbsp Fresh minced Rosemary, 1 Tbsp Fresh minced Thyme, 1 carrot - grated or minced, 1 onion - grated or minced
• 1.5 Tbsps Worcestershire Sauce, 1 small can tomato paste, Red Wine, 1/2 c Chicken Stock
• Cauliflower Mash: 1 head cauliflower, cut into small pieces
• 2 parsnips, cubed
• 3 Tbsps coconut butter, 1/4 c coconut milk
• 2 tsp granulated garlic
• salt & pepper, to taste
• Parmesan cheese, grated (optional)

1. Put chopped cauliflower and parsnips in large pan of water and boil until both are soft.

2. Meanwhile, preheat the oven to 400.  Warm the olive oil in a large pan over medium heat.  Add ground beef and cook until browned nicely.

3. When meat is browned, add fresh herbs.  Stir for a minute or so, then add onions and carrots.  Stir and let cook for 2-3 minutes or until onions start to get soft.

4. When parsnips and cauliflower are soft, drain in sink.

5. Add sauce and stir, then tomato puree, stirring until combined.  Splash a few good glugs of red wine (1/2 cup?) and let sweat for 3-4 minutes.  Add chicken broth, stir.  Turn heat down to low and let sit.

6. Blend parsnip and cauliflower in food processor, adding butter, coconut milk, salt, pepper and garlic.

7. Fill large pie pan or casserole dish with meat mixture, about 2" high.  Cover meat with veggie mash and smooth nicely.  Sprinkle a generous amount of grated parmeson on top (optional).

8. Put in 400 degree oven for 18-20 minutes until top is golden brown.

For the Crockpot: Creamy Red Shrimp and Tomato Curry

From PaleoPot:  (http://paleopot.com/2012/05/creamy-paleo-red-shrimp-tomato-curry/)

INGREDIENTS:

• 1 pound uncooked shrimp. I use frozen Argentinian red shrimp that I get from Trader Joe’s. They’re wild caught and a great deal for the pound.
• 1 large can of Italian crushed tomatoes, about 4 cups worth. You can use 4 cups worth of fresh tomatoes if you wish. The more you add the soupier your end product will be.
• 1 can of coconut milk.
• 2-3 tbsp red curry paste. I use Thai House brand as it has all natural ingredients and is tasty.
• 1/2 head of cauliflower, cut into large chunks of florets.
• 1/2 large yellow or white onion.
• 1 large yellow or orange pepper cut into strips.
• 1 cup of chopped green onions. Set a few stalks aside for your garnish.
• 1-2 cups of chopped carrots. You can skip these, yet I had some so in they went!
• 1 cup chopped celery.
• Spicy: If you want more heat for your shrimp I suggest you at a healthy amount of cayenne pepper or dried habaneros. I love my habanero seasoning from hell. It really isn’t beyond hot as the tin says, but it is tasty.

METHOD

1. Dump your crushed tomatoes and coconut milk into your slow cooker.
2. Stir in your curry paste and spices.
3. Dump in your veggies and make sure they are submerged in curry.
4. Do NOT add shrimp to your slow cooker, that is for later!
5. Cook on high for 3 hours or low for 6+ hours.
6. Add your shrimp to your curry pot 5-10 minutes before serving. Shrimp, even uncooked and frozen shrimp, do not take long to cook. The last thing you want is rubbery shrimp. Check on your shrimp after 5 minutes, they shouldn’t take more than 10 minutes in a warm pot. I prefer to thaw my shrimp first, running them under warm water or letting them sit in a bowl of warm water. Dropping them in frozen is going to take longer and more guesswork.

Cooking WOD 12.13 Paleo Flax Tortillas

From http://realsustenance.com/flax-tortillas-glutengrainstarcheggcornsoynut-free/

INGREDIENTS:

¼ cup flax meal + 6 tbsp hot water

1 cup flax meal

2 tbsp coconut flour

1 tsp sea salt

Additional spice ideas:  chili flakes, pepper, chili powder, garlic powder, onion powder, curry, chives, cinnamon, etc

METHOD:

1.       In a small bowl, combine the ¼ cup flax meal and hot water.  Mix to create thick, goopy “flax eggs.”

2.       Add the “flax eggs” to a larger bowl with the additional cup of flax meal and coconut flour.  Also add any spices you want to use.

3.       Mix with a spoon, then use your hands to knead the thick dough.  Eventually it will not be sticky, but should be elastic and hold together nicely.  If you feel your dough is too dry, run your fingers under some water and add moisture to the dough with your hands.

4.       Divide dough into 8 balls.  Roll each ball out between two sheets of parchment paper as thin as you can get.

5.       Preheat skillet to medium high.  Lightly oil.  One it’s hot, place the tortilla in it and cook 30-40 seconds, then flip over for another 30-40 seconds.  Remove and continue with the rest of the pile.  Re-oil the skillet as needed.  The longer you cook these, the crispier they become.  If you want them malleable, don’t overcook them.

6.       Serve warm!  Yum!

Breaking News from Trish! PALEO FUDGE HAS BEEN PERFECTED!!!

BREAKING NEWS!!! BREAKING NEWS!!!

Resident chocaholic, Trish O'Neill has just perfected paleo fudge!!!

coconut manna
cocoa
honey
almond butter

(proportions depend on taste - believe me, they do not matter and it will ALWAYS taste good. dammit!

blend til chocolate gooey loveliness.  Refrigerate.  Cut and devour.  

Cooking WOD 12.12 Asparagus Bacon Frittata

(recipe from http://fastpaleo.com/asparagus-bacon-frittata-2/)

INGREDIENTS:

• 3-5 slices of bacon plus extra bacon grease for cooking
• 1/2 yellow onion, sliced
• 1-2 cloves garlic, chopped finely or minced
• 1/2-1 lb. asparagus, sliced on the bias (diagonally)
• 5-6 eggs, beaten

INSTRUCTIONS:

1. Cook bacon in skillet until crispy. Remove from pan and let cool on paper towels.
2. Add sliced onion to bacon grease, adding a bit more if needed. Keep heat at medium low and let onions cook slowly to get caramelized (about 10 minutes). Stir occasionally.
3. When onions are soft, add the chopped garlic and stir. Let cook one minute until garlic is fragrant.
4. Add asparagus and turn heat up to medium. Let cook for 5-10 minutes, or until asparagus is cooked to desired doneness.
5. Meanwhile, chop your cooled bacon into small strips. Turn on the oven to the broil setting.
6. When asparagus is done, stir in chopped bacon. Then pour the eggs over the asparagus mixture and make sure it covers everything evenly.
7. Let cook on the stovetop for about 2 minutes, then transfer to the oven (on a middle rack). Cook in oven for 5-10 minutes or until the eggs are cooked through and no longer appear wet on top.
8. Remove from oven and serve!

Cooking WOD 12.12 BACON COOKIES!!!!!!

Recipe from http://thepaleocritic.blogspot.com/2012/03/infamous-bacon-cookies.html

INGREDIENTS
5 slices nitrate free bacon
1/4 cup pure maple syrup (to coat bacon)
3 cups almond flour
1 tsp baking soda
1 tsp salt
2 eggs
1/2 cup pure maple syrup (for batter)
1 tsp vanilla extract
1/2 cup coconut oil
1 cup organic chocolate chips

INSTRUCTIONS
1. Preheat oven to 350 degrees
2. In medium mixing bowl, toss bacon in 1/4 cup maple syrup
3. Lay bacon on parchment lined baking sheet
4. Bake for 20 minutes
5. Remove bacon and allow to cool
6. Crumble candied bacon for cookie batter
7. Increase oven temp to 375 degrees
8. In medium sized bowl, mix all dry ingredients
9. In small bowl, beat eggs, 1/2 cup maple syrup and vanilla extract with hand mixer
10. Pour wet ingredients into dry ingredients and mix
11. Add melted coconut oil into batter and mix
12. Stir in chocolate chips and bacon crumbles
13. Drop balls of dough onto baking sheet
14. Bake for about 15 minutes at 375 degrees
15. Cool and serve

NOTES FOR NEXT TIME:  Half as many chocolate chips, twice as much bacon...

Cooking WOD 12.12 Pecan Crusted Chicken

(from Everyday Paleo - http://everydaypaleo.com/2010/05/01/pecan-crusted-chicken/)

INGREDIENTS
4 chicken breasts
1/2 cup organic spicy brown mustard
2 tbsp raw organic honey
1 cup pecans
sea salt

INSTRUCTIONS
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey.  Toss the pecans in a food processor and pulse until the nuts are finely chopped.  Pour the chopped pecans either on a plate or in a pie pan if you have one.  Using a paper towel, remove any excess moisture from the outside of your chicken breasts.  Taking one chicken breast at a time, first place the chicken into the mustard/honey mixture and coat on both sides.  Transfer chicken to the chopped pecans and again cover both sides.  Place coated chicken into a greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each chicken breast with just a little sea salt.  Bake at 350 for 45 minutes or until the chicken juices run clear.

Cooking WOD 12.11 Paleo Mango Coconut Chipotle Chicken

Sweet, Spicy, and Wicked Easy…

From PaleoPot:  (http://paleopot.com/2012/06/paleo-mango-coconut-chipotle-chicken/)

Four ingredients, and you only have to cut two of them. This is the type of recipe you prep at the last minute in the morning, and come home to after work feeling like a genius.

What you need:

• 1 pound of chicken (breasts or thighs).
• 1 can of coconut milk (we use TJ’s light coconut milk)
• 1 large softball sized mango or 2 small mangos. Look for one that is not quite ripe yet, nice and firm.
• 1 tablespoon of dried chipotle flakes.

How you make it:

1. Dump your can of coconut milk into your slow cooker.
2. Peel your mango and cut it into large and medium cubes.
3. Throw your mango cubes along with the mango’s pit into your slow cooker. The meat on the pit will add flavor.
4. Cut your chicken into cubes as well. Dump them into your cooker.
5. Add your chipotle flakes and stir well.
6. Cook on high for 3 hours or on low for 5 to 6 hours.

Cooking WOD 12.11 Sea Salt Caramel Bars

Recipe from Lululemon (http://www.lululemon.com/community/blog/seawheeze-sea-salt-caramel-bars-yum/?cid=fbseawheezebars)

Makes 12-15 bars

 
ingredients
• 4 cups of fresh pitted Medjool dates (about 48 dates)
• 3 cups of raw cashews
• 4 tablespoon chia seeds
• 2 tsp sea salt
• dash of vanilla extract (optional)

directions
1. Place the pitted dates in a bowl and soak in water for 15 minutes. (This can be longer or shorter depending on the amount of time you have. The purpose is to soften them to make them process more easily into a paste). Drain the dates.
2. Preheat the oven to 200 degrees Fahrenheit
3. Put all ingredients (dates, cashews, chia seeds, sea salt and vanilla (if you are using it) in a food processor. Process the mixture for about a minute. You may need to stop the processing and scrape the sides of the bowl and then process again.
4. Once the mixture is smooth, form the mixture into bars with your hands and place on a cooking sheet.
5. Bake* the bars for 15 minutes. Remove and put them on a pan with wax paper or parchment paper and place in the freezer until you are ready to enjoy!
*the purpose of baking the bars is to take out stickiness, not to make the bars crunchy. Your final bar should be soft yet still together.

Special Guest Chef - Whitney Doel!!! (Whitney's Sweet Potato Stuff)

Whitney's Sweet Potato Stuff

It's certainly not precise, but I peeled and diced two large sweet potatoes into cube-ish size pieces. I tossed them in a bit of olive oil and baked at 350 for somewhere around 20-25mins. They should be soft, but not mushy. They kept their cube-like shape so keep an eye on them.

I diced a few scallions (I like more so I did about 6) including the green and some of the white part, crumbled some nitrate-free bacon (about 5 slices) and I added some walnut bits. I think next time I would use Pecans instead because they are a bit more flavorful. I added a few dashes of cayenne (because I like spicy), some sea salt, and some black pepper.

I chilled it overnight and have been eating it for lunch all week, served cold with my other food.

Enjoy!!!

Cooking WOD 12.10 Homemade Larabars

Yum!  I found a list of a zillion recipes to make our own Larabars.  Check it out:

• Apple Pie
• 1 cup mixed almonds and walnuts
• 1 cup dates
• 1 cup mixed raisins and dried apple
• 2 tbsp cinnamon
• Banana Bread
• 1 cup almonds
• 1 cup dates
• 1 cup dried banana
• Blueberry Muffin
• 1 cup cashews
• 1 cup dates
• 1 cup dried blueberries
• Zest and juice of 1 lemon
• 1 vanilla bean, scraped
• Cappuccino
• 1 cup mixed almonds and cashews
• 1 cup dates
• 1 cup coffee beans
• 1 vanilla bean, scraped
• Carrot Cake
• 1 cup mixed almonds and walnuts
• 1 cup mixed dates and raisins
• 1 cup mixed dried pineapple, shredded coconut, and carrot
• 1 tbsp coconut oil
• 2 tbsp cinnamon
• Cashew Cookie
• 1 cup cashews
• 1 cup dates
• Cherry Pie
• 1 cup almonds
• 1 cup dates
• 1 cup dried cherries
• Chocolate Chip Brownie
• 1 cup mixed almonds and walnuts
• 1 cup dates
• 1 cup chocolate chips
• 1/4 cup cacao powder
• Chocolate Chip Cherry Torte
• 1 cup mixed almonds and cashews
• 1 cup dates
• 1 cup mixed chocolate chips and dried cherries
  
• Chocolate Chip Cookie Dough
• 1 cup cashews
• 1 cup dates
• 1 cup chocolate chips
•  Chocolate Coconut Chew
• 1 cup mixed almonds and walnuts
• 1 cup dates
• 1 cup shredded coconut
• 4 tbsp cacao powder
•  Coconut Cream Pie
• 1 cup mixed almonds and cashews
• 1 cup dates
• 1 cup shredded coconut
• 2 tbsp coconut oil
• Ginger Snap
• 1 cup mixed almonds and pecans
• 1 cup dates
• 2 tbsp fresh ginger
  
• 1 tbsp mixed cinnamon and cloves
  
• Key Lime Pie
• 1 cup mixed cashews and almonds
• 1 cup dates
• 1 cup shredded coconut 
• Zest and juice of 1 lime
• Lemon Bar
• 1 cup mixed cashews and almonds
• 1 cup dates
• Zest and juice of 1 lemon
• Peanut Butter & Jelly
• 1 cup peanuts
• 1 cup dates
• 1 cup dried cherries
• Peanut Butter Chocolate Chip
• 1 cup peanuts
• 1 cup dates
• 1 cup chocolate chips
• Peanut Butter Cookie
• 1 cup peanuts
• 1 cup dates
• Pecan Pie
• 1 cup mixed pecans and almonds
• 1 cup dates
• Tropical Fruit Tart
• 1 cup mixed almonds and cashews
• 1 cup dates
• 1 cup mixed dried pineapple and shredded coconut
• Zest and juice of 1 orange
• 1 tbsp coconut oil

In your food processor, mix together fruit and nuts until a sticky, workable dough is formed.  Add flavoring, and process well.  Add fillings, and pulse until combined - being careful not to wreck the texture.  Shape into six equal sized bars, and wrap in parchment paper or plastic wrap.  If you're in a hurry, you can shape the dough into eight to twelve balls, instead.  Lärabars should keep in the refrigerator or freezer in an airtight container for up to a month.

Special Guest Chef - ChrisAnn Polino Miranda!!! (Paleo Shrimp Primavera)

Today's special guest chef is ChrisAnn from CFNH with a delicious shrimp dish with spaghetti squash.  I'll let her teach you...

Paleo Shrimp Primavera

Shrimp- Deveined, tails off
garlic
olive oil
parsley
salt/pepper
Lemon juice
Spaghetti Squash
Basil

Put shrimp in ziploc bag add Olive oil, garlic, parsley, salt & pepper. Marinate for an hour or so.

Microwave Spaghetti squash

Coat pan with olive oil, & add shrimp with marinade. I added more garlic, salt & pepper. Cook for about 4 min per side.

When shrimp is done add lemon juice. (at very end)
Scrape Squash into your bowl, pour/scoop shrimp mix over. Top with Fresh Basil!

It was really good & simple..Enjoy