Lead a Fit and Healthy Life
Recipes
Paleo Chicken Wings
1I made these for a Paleo Potluck we had at the box last night. They were a big hit!
Paleo Chicken Wings
from crossfitpaleo.com
Ingredients:
- 1 cup almond flour
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon thyme
- 1/2 teaspoon paprika powder
- 1/2 teaspoon sage
- 1/2 teaspoon nutmeg
- 2 teaspoons lemon pepper
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1 package of fresh chicken wings- found with the other fresh chicken at your local grocer
- olive oil (or grape seed oil) spray
Directions:
1) Preheat oven to 220°C and line 2 baking trays with foil.
2) Combine flour, onion powder, garlic powder ,paprika powder, peppers and herbs in a large plastic bag- I found that using the bag didn’t really coat the wings evenly. My suggestion would be to combine all ingredients in a large mixing bowl.
3) Spray the chicken wings with the oil, and dip each wing in the almond flour mixture until evenly coated (or if you opted for the bag, place wings in the bag and shake evenly to coat).
4) Place onto prepared baking trays. Repeat with remaining ingredients.
5) Spray chicken with oil again. Bake for 25 to 35 minutes or until crisp and cooked through.
6) Add your *optional* hot sauce of choice and serve with a salad. Enjoy!
Becoming a Kitchen Ninja
1
I shared this post on the CrossFit Impavidus Whole Life Challenge Blog for the 40+ athletes now entering week 4 of their 8 week transformation…
Let’s talk about the Kitchen and cooking! You may be a ninja in preparing foods. Notice I didn’t say creating or mastering the kitchen. I hope that this challenge will help you expand your culinary skills so that when it’s over we can call you a true Ninja in the Kitchen, earning your black belt.
You can’t earn a black belt without having Confidence! There is no greater tool that a chef has in the kitchen than knowing they know how. Not knowing how can stop you from doing a lot of things. Being comfortable with not knowing opens door after door after door.
More than having a stockpile of recipes, mastering the basics, being able to handle ingredients, knowing what tastes good with what, how long things take, what food should sound like, smell like and look like when it is cooking are the secrets to mastering the kitchen.
How do you get there? Practice. And getting comfortable with taking a chance, being Innovative and willing to experiment! Use cookbooks to get started, practice recipes you like, get in the kitchen as much as you can! You have to be willing to make mistakes.
Once you gain the confidence you will have your favorite recipes, but more than that, you will have the ability to open any refrigerator and turn what is inside into a masterpiece.
There are so many websites out there that offer ideas, videos and full on recipes to help you learn your way. Here are a few of my favorites – feel free to share yours!
- The Clothes Make the Girl - my friend Melissa’s site who is also the author of Well Fed
- Fellow Challenger Andrea shared this site last nite: Easy Paleo
- Feed Me Paleo
- Everyday Paleo
- Sweet Cheeks HQ
- PaleOMG
- Nom Nom Paleo - offers a 30 day meal plan based on her own experience doing a Whole30 challenge.
Today’s workout was a good one! We spent 10 minutes finding our 1 rep max shoulder press. Just a strict press, no help from the hips. I was able to lift 90#s but ran out of time to try any heavier. I may go in later if I can and see what I can press. We had a lot of people at the gym this morning so it took a bit longer than normal.
Warmup
Relay Drills
Mobility
Skill
press
WOD
10m 1 RM Press
10m AMRAP
- 5 Push Press (50% Of 1RM) 45#s
- 7 Bar-Hop Burpees
- 9 Sit Ups
total: 6+5 Presses+5 Burpees
Easy Paleo Recipe: Chunky Monkey “Ice Cream”
11 month ago
Um, a friend of mine shared this recipe from Easy Paleo and OMG! it’s looks like heaven. I miss Ice Cream! It is such a comfort food for me, so I will definitely give this a try!
Chunky Monkey “Ice Cream”
1 1/2 FROZEN bananas (I cut my bananas in half before freezing them)
1/2 C. COLD coconut milk (very important that it be cold!)
2 TBS. unsweetened cocoa powder
chopped walnuts (optional)
chopped dark chocolate (optional)
.
Blend all ingredients until smooth.
Add chunks of dark chocolate and chopped walnuts, if you please!
Recipe: Paleo Chocolate Coconut Doughnuts
2
This recipe was shared by my friend Lori. She left off the dark chocolate icing. They look delicious don’t they?
Chocolate Coconut Doughnuts
10 medjool dates, pitted
1 tablespoon vanilla extract
6 eggs
½ cup coconut flour
½ teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon baking soda
1/3 cup cacao powder
½ cup coconut oil, melted
Dark Chocolate, melted (optional)
Instructions:
Preheat oven to 350 degrees. Generously grease a doughnut pan with coconut oil.
Place the pitted dates with 1 tablespoon of water in a heat resistant bowl and microwave on high for 30 seconds. Remove and add an additional tablespoon of water and mash the dates into a paste.
In the bowl of a food processor add date paste, vanilla extract, and eggs. Process mixture to combine. Add coconut flour, cinnamon, salt, baking soda, cacao powder, and melted coconut oil to the bowl of the food processor and mix until all ingredients are well incorporated. Stop to scrape down sides of bowl.
Fill the doughnut pan circles about 2-3 of the way full with batter. Bake for 15 to 20 minutes or until a toothpick inserted comes out clean. Remove from oven and cool on a wire rack.
Carefully remove doughnuts from the pan and continue to cool.
If topping them with dark chocolate, place chocolate in a double broiler or microwave safe bowl and heat until melted. Carefully place the top of the doughnut face down in the chocolate to evenly coat the top. Lift and turn over carefully and place the doughnut chocolate side up on a wire rack or piece of waxed paper to dry. If you would like you can also add dark chocolate shavings to the tops of the doughnuts.
Recipe: Bacon Taco Shells
01 month ago
Here’s a recipe that sounds Delish:
I placed bacon strips on a paper towel, uncut because the bacon will shrink. You want to make sure that each slice slightly overlaps each other. That way when it cooks, they fuse together to make the shell. I microwaved my bacon for about 3 minutes. You may want to check on it each minute to make sure it is not cooking too fast or is not burning. Once out of the microwave, you fold it over and place something in the middle so it creates the inside of the shell.
After a few minutes, the bacon shell has hardened and you can fill it with your favorite taco stuffing. I only made one to try it out and one was enough. If you love bacon you will love this. It is one of those things you just have to try at least once if you love bacon.
Recipe: Muffin in a Minute
1This is a good recipe for those looking at gluten free options for bread, just make sure you use jelly or something when you eat the final product…
Really easy and tasty too; sometimes I add blueberries or toasted almonds/walnuts.
- 1/4 cup ground flax (you can also use almond meal)
- 1/2 teaspoon baking powder
- 1 teaspoon cinnamon
- 1 teaspoon sweetener I use Xylitol
- 1 egg
- 1 teaspoon butter (or less)
Directions
Stir it all up in a coffee mug, pop it in the microwave for 1 minute (a bit longer if adding berries etc.) Delicious! I slice it and add cream cheese.
Bacon Wrapped Sweet Potato Fries
1During our workout today, I ran into some tall guy and hit my nose right on his chest bone. Talk about seeing stars! We both hit at full force and I was the casualty. It’s tender and bruised and if it keeps up, I will see the doc.
We did a team workout –
100 single jump ropes
box jumps
sit ups
Starjumps
While one team mate does the 100 reps, the rest of the team keeps plugging away at the other stations and when they are done – you go to the next one. Our team got almost 1000 reps total.
I am going to try this recipe this week: Bacon Wrapped Sweet Potato Fries
Ingredients
- 2 medium sweet potatoes, cut into thin matchsticks
- 8 oz bacon, don’t use thick cut
Instuctions
Get your oven to 425°F and place your oven rack in the center of the oven.
Slice each piece of bacon in half, lengthwise and then in half, widthwise. So you’ll have 4 strips cut from 1 piece of bacon. Wrap 1 strip of bacon around 1 matchstick sweet potato. Lay on a baking sheet that’s been lined with a silicone pat or parchment paper. Repeat until all the bacon is gone. If you have left over sweet potatoes, toss ‘em on the pan too, they’ll cook beautifully in all the rendered bacon fat.
Bake for 15 minutes until the sweet potatoes feel soft. Then turn the oven to broil and let the tops get crispy.
Super Easy Paleo Meatballs
1
Last night I made some Paleo meatballs — super easy recipe:
- Package of 80% lean ground beef
- Package of spicy all natural sausage
–
In Food Processor blend 1 onion, a bunch of parsley, a few cloves of garlic
–
Blend well with your hands the following ingredients:
- meat
- the parsley, onion, garlic mix
- variety of spices (Penzey’s Pizza Spice, Red Pepper Flakes, Garlic Salt)
- 1 egg
- 1 cup of Almond Meal
Once all blended, with your hands create meatballs
Place in shallow baking dish
Bake in oven at 425 for 20m or until cooked
Add cooked meat balls to a all natural sauce and simmer until sauce is warmed through
Eat meatballs with a side salad and you have a meal!
Paleo BBQ Crockpot Chicken
0
I tried this recipe last week and to say it was Delicious is not giving it enough credit. I found it at the Civilized Caveman website and it fits in perfectly with a “paleo” eating plan.
Buy a 4-5lb chicken
Clean it
Pat it dry
Cut up some onions
Line the bottom of a crockpot with the onions
Mix up a bunch of spices
2 Tsp Paprika
1 Tsp Sea Salt
1 Tsp Onion Powder
1 Tsp Dried Thyme
1 Tsp White Pepper
1 Tsp Cayenne
1/2 Tsp Garlic Powder
1/2 Tsp Black Pepper
Smother the chicken with the spice mix —all over.
Set your crockpot for 6 hours on LOW — voila!
(No broth needed either — I know, I was surprised about that too!)
Baked Eggs
0Last night I tried a new recipe -
Baked Eggs
In a ramekin, add veggies and whatever else you are adding & a pat of butter.
(I added green onions, cilantro and ham.)
Then I cracked open 2 eggs on top. Salt & Pepper to taste. Bake at 350 for 12-15m or until the egg looks white and firm but still a bit runny.
Remove from oven and let stand -it will be hot! Enjoy…
