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    Recipes

    Here is the place for all you “Healthy” eating CrossFitters to share the recipes that you LOVE!!!

    19 comments to Recipes

    • Shel & Logan

      A paleo-ish dessert…….use whatever fruit you choose (I used freshly cut mango and strawberry slices)….in a small oven safe dish or for single serve use rammekins. Pre heat oven to bake @ 300….put fruit in dish, drizzle with organic Agave syrup. Sprinkle a generous layer of crumbed macadamia nuts on top.Cover with alumninum foil and bake for 3-5 mins (depending on quantity, just enough to warm through). Remove al-foil and turn oven to broil for 2 mins to give a crunchy toasted top!
      Its like fruit “danish” without the pastry! YUM!!

    • Khara

      Paleo Beef Chili

      2 pounds meat
      1 – 14 ounce can crushed tomatoes
      1 cup of canned pumpkin
      1 cup of green pepper
      1 – 14 ounce can chopped tomatoes
      2 large onions (one yellow and one red), chopped
      2 cups chicken or beef broth
      1 small can tomato paste
      1 tbsp ground allspice
      1 tbsp chili powder
      1 tbsp cocoa powder
      1 tbsp dried oregano
      4-6 cloves garlic, minced
      EVOO to coat pan

      Directions
      1. Heat the oil in a large soup pot. Add onions and saute ’til soft. Add garlic and let heat ’til fragrant, about 2 minutes, making sure not to burn the garlic. Add the meat and sauté until browned and crumbled.

      2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

      3. Add the tomatoes and broth to the pot. Stir well.

      4. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. Simmer for a minimum of 2 hours, stirring occasionally.

      5. Optional: Serve over spaghetti squash or with cauliflower rice.

    • Julia

      Primal Breakfast Casserole
      1 pound ground breakfast sausage or other ground meat
      3 turnips, peeled and grated (a food processor works well for this)
      4 eggs, beaten
      3 scallions, chopped
      Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through.
      Spoon into a 8×8 baking pan.
      When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.

    • Julia

      A mini-recipe here, but so incredible that I have to put the specifics of what I did online for posterity – this is one I’ll be returning to to every time I’m willing to dabble in carb country.

      Chicken with Coconut Curry Coating

      Ingredients:

      4 Pastured chicken drumsticks
      1 Pastured egg
      2T coconut oil
      25g Almond flour
      25g Shredded or dessicated coconut
      1T curry powder (or curry paste)
      1t cumin
      1t paprika
      1t chopped coriander
      & any other herbs you enjoy

      Method:

      1. Preheat oven to moderate (your usual chicken-roasting temperature), and line a baking tray with greaseproof paper or aluminium foil.

      2. Combine egg and coconut oil (melted) in a small, shallow bowl.

      3. In another bowl, combine almond flour, coconut, spices and herbs.

      4. The fun part – dip one drumstick in the egg and oil mixture, using fingers to coat it completely, remove and allow excess liquid to drip back into the bowl, and then roll it in flour mixture until completely covered.

      5. Place drumstick onto lined tray, then repeat step 4 until all drumsticks are done.

      6. Pop the lot in the oven, and bake for around 45 minutes, until coating is crunchy and meat is cooked through.

      I’m looking forward to trying this coconutty and curried-up version of my coating on other pieces of chicken and white fish!

    • Julia

      Found that last one on girl gone primal blog linked from marksdailyapple- and I’m OBSESSED with that it’s the best baked chicken I’ve ever had- and trying new ones off there tonight!!

    • Julia

      Holy deliciousness!!! Had these tonight with a BAS- yuuuuum!

      Recipe: Fried Chicken Fingers

      Ingredients:

      500g chicken thigh, skin on or off
      2 eggs, beaten in a bowl
      50g almond flour
      1t paprika
      1t cumin
      1t thyme
      1t garlic powder
      1t parsley 
      … or your preferred herbs and spices
      Optional salt & pepper
      1/2 cup coconut oil

      Method:

      1. Heat oil in a solid (ceramic or cast iron) frying pan over low heat.

      2. Slice chicken into long strips, about 1/2″ thick.

      3. Place strips in bowl of beaten egg, and toss with hands until coated.

      4. In a wide bowl or plate, mix almond flour, herbs and spices. 

      5. Dip chicken strips in coating mixture, individually.

      6. Place strips in pan, being careful of splashing oil. Fry until browned, then flip and fry until chicken is cooked through.

      The finished product:

      Definitely keeping this one in rotation! Healthy fats, low carbs, and a psychological treat! :)

    • Julia

      Had this for dessert and I think I died and went to heaven
      Primal Fruit & Nut Crumble

      Ingredients:

      500g fruit 

      200g nuts 

      100g coconut oil or butter

      1T cinnamon

      1T nutmeg

      Method:

      Melt 40g coconut oil/butter in saucepan, add fruit, and saute until warmed through and softened.

      Heat oven to 180 degrees C. Spread nuts on a lined tray, and toast in oven until browned – around 8 minutes, but watch carefully to catch any burning.

      Remove toasted nuts from oven, and chop or process until crumbed. 

      Melt remaining 60g coconut oil/butter, allow to cool slightly, then combine butter, nuts and spices. Stir well to coat nuts evenly.

      Pour prepared fruit into serving dish or bowls, and top with nut mixture. Serve with whipped cream dusted with cinnamon. Serves 4-6 people
      I made my own whipped cream with heavy whipping cream and a tiny bit of honey

    • Julia

      Mini Bacon Wrapped fritatta

      1 middle bacon strip
      2 medium eggs
      1T diced fennel
      1T diced capsicum (bell peppers)
      A few baby spinach leaves
      1t finely chopped basil
      1/2t minced garlic
      1T chopped/diced meat (I used smoked salmon, but ham or cooked chicken would work well)
      Optional – 1T diced cheddar cheese or feta cheese

      Of course, you could make a vegetarian version of this by removing the meat (inc bacon wrapping, so sad!) and adding more veg, and conversely a carnivorous version by getting rid of the veggies entirely. The flavours are totally up to you.

      I used a mega-muffin tray, and didn’t trim my big slices of middle bacon at all. Perfect proportions.

      Method:

      Preheat oven to 175°C.

      1. Line edges of muffin tray holes with bacon – you can trim the length to fit exactly, but overlap doesn’t hurt. If your bacon still has it’s rind, make sure it is along the uppermost edge so it crisps beautifully. 


      2. Line the base of the muffin pans with spinach.

      3. Combine veggies, meat, herbs and cheese in a bowl. Mix well so ingredients are evenly mixed.

      4. Gently spoon mixture into muffin pans, layering spinach leaves (but don’t cover the layers completely, as the egg mixture needs to travel between the leaves) as you go.

      5. In another bowl, beat eggs briskly. Pour egg mixture into muffin pans, filling 3/4s of the way to the top.

      6. Bake in oven until the frittata is golden on top and is firm to the touch. For me, this took around 30 minutes.

      7. (Optional) Remove frittata from muffin tray, and place onto a baking slide. Return to the oven and raise the temperature a little in order to crisp up the bacon shell. Watch carefully for burning. I recommend this step if you want to enjoy the frittata cold. 

      * I made this last night and in efforts to clean out my fridge I used:
      Turkey bacon instead of regular
      Scallions
      Sweet white onion
      Spinach
      The reccomended spices
      Cheddar cheese
      Smoked salmon
       It was deeeeelicious- the only thing I’d do differently is not use so much of the fennel, if at all, with the smoked salmon. I think it be better if using chicken or sausage as it almost competes with the delicious salmon flavor.

    • Julia

      I’ve been dying to make this treat all week and I finally had time this morning :)
      A bitter-sweet chocolate treat which is both Primal and satisfying!

      Choco-Nutty Treats

      Ingredients:

      60g coconut oil

      20g unsweetened cocoa (ground cacao beans are ideal)

      40g shredded coconut

      40g almond flakes

      35g almond butter

      1t cinnamon 

      Method:

      Melt coconut oil completely. Combine cocoa with oil and mix. Add all other ingredients and stir vigorously until all nuts and coconut are coated in ‘chocolate’.

      Roll into balls of whatever size you prefer. If oil is too runny, refrigerate mixture for ten minutes, then stir well. Spread balls out on a plate lined with baking paper.

      Refrigerate until firm.
      ****this is definitely more on the “bitter” of “bittersweet” I added a small packet of stevia after taste testing the batter before I refrigerated and voilà!! Much better balance and more like a super dark chocolate!

    • Julia

      Parsnip Fries
      3 medium parsnips
      3 Tbsp almond butter
      2 Tbsp coconut oil
      1/2 tsp sea salt
      1/2 C grated coconut

      Preheat oven to 400. Peel and cut parsnips into French fry shape.mix together almond butter, coconut oil, and sea salt.
      Place cut parsnips in almond butter mixture then roll in grated coconut on a plate. Place onto baking sheet and bake about 40 minutes until golden brown (I like mine a little crisper)

    • Shel & Logan

      Paleo Chocolate Cake!!!!!
      You can top this cake with whatever you choose. We used a home-made berry sauce topping. YUM!
      Cake:
      6 eggs
      100g Unsweetened Cocao
      1/2 Cup Raw Brown Sugar (use whatever sweetener you prefer).

      Pre-heat oven to 350F
      Combine eggs, cocao and sugar in a suitable bowl. Beat with electric mixer until smooth and sugar
      is dissolved.
      pour into a greased (we used spay on olive oil) baking dish,,,whatever size or shape suits (we used a 20cm round pan).

      Place in oven and bake until risen (use a toothpick to test centre, when it comes out clean, the cake is done!)……approx 10-15 mins.

      Remove from pan, let cool, top as desired.

      Berry Sauce Topping:
      Random numbers of Strawberries, Blackberries,Raspberries-blended with organic agave syrup to taste.
      Pour over cooled cake and serve with more fresh berries on the side.

    • Shel & Logan

      Below is the recipe we based our “Meatza” off…….we used a smaller amount of beef (adjust accordingly)……and only added garlic powder. The toppings are your own preference!!
      It is even better on day two after sitting in the Fridge overnight and being re-heated!!
      Just play around with it and see what you like…..definately curbs some of those “pizza/carb” cravings though!!

      1.I use a 12×17 rectangular pan
      2.Get a decent sized mixing bowl to mix the meat
      3.Start pre-heating the oven to 450
      4.For ease of mixing into the beef, I go ahead and get all my seasonings out and into a little bowl (this will make more sense in a second):
      1/2 cup grated Parmesan cheese**
      3 tsp salt
      1 tsp caraway seeds (this is the magic ingredient in my opinion)
      1 tsp oregano
      1 tsp garlic salt
      1 tsp coarse ground pepper
      1 tsp red pepper flakes (optional)
      2 lbs. ground beef (80/20 is fine)
      5.Seasonings mixed, put the beef into the mixing bowl, crack into it two eggs and mix beef and eggs first. This is because the runny egg can cause the seasonings to clump together and it just makes mixing a lot messier and less uniform if you don’t mix beef and egg first prior to adding the seasonings. Thus, the need for to pre-mix the seasonings — your hands are all covered in beef at this point, so you just have to pour in the seasonings!
      6.Add seasonings and Parmesan cheese and mix well! (Note: you can also do the Parmesan after the egg/beef pre-seasonings if you want)
      7.Take the mass of mixed beef and slam it onto your pan. BAM!
      8.Flatten it out: you should be able to just about cover a 12×17 pan with the beef
      9.Oven pre-heated, throw it in there for 10 minutes!
      At this point, I immediately start pre-cooking certain ingredients that need a little extra attention; in my case, it’s sliced mushrooms and diced green pepper sauteeing in a cast iron skillet with some pasture butter.

      Ten minutes up, take the crust out of the oven. Set the oven to Broil (it will take a few minutes to heat to this point).

      You’ll now notice the crust has shrunk considerably and there’s a good bit of rendered fat in the pan. Pour the fat out of the pan. Optional step: take a paper towel and wipe up any extraneous beef “stuff” that is exterior to the crust. This is simply because it’s not part of the crust and if you leave it, it could cake to the pan and make clean-up more of a hassle.

      Now, you just add your toppings. For me, I added Newman’s Sockerooni spaghetti sauce as a base, then a layer of pepperoni, then a base layer of mozarella cheese. From there, I add sliced green olives, feta cheese, the mushrooms and green peppers, more pepperoni, and top it all off with more cheese.

      Broiler heated up, I throw it all back in the oven until the cheese is done. It cooks very fast at this point! Like five minutes is almost too long in our case, so make sure you keep a close eye on your meatza!

      Take it out, let it sit for a minute or two, and slice and serve. I find this slices into six solid size pieces — I can eat a half a pizza under the right conditions, but one slice of meatza and I am good to go.

      Enjoy!

    • Khara

      Chocolate Date Balls
      1 cup Medjool dates, pitted
      2 cups walnuts
      ½ cups dark chocolate chips 73% cacao – (I used 85%)
      1 tablespoon vanilla extract
      ¼ teaspoon celtic sea salt
      1 teaspoon water (if necessary)

      1. Place dates, walnuts and chocolate in food processor
      2. Pulse on high speed until the texture of coarse gravel
      3. Pulse in vanilla and salt (if necessary, add water so that dough forms a big ball)
      4. Form mixture into one inch balls
      5. Enjoy – they are delicious!

    • Michael

      Bacon Explosion

      Ingredients:

      2 pounds thick-cut sliced bacon

      1 1/2 pounds Italian sausage, casings removed

      3 tablespoons barbecue rub

      3/4 cup barbecue sauce.

      Directions:

      1. Using 10 slices of bacon, weave a square lattice like that on top of a pie: first, place 5 bacon slices side by side on a large sheet of aluminum foil, parallel to one another, sides touching. Place another strip of bacon on one end, perpendicular to the other strips. Fold first, third and fifth bacon strips back over this new strip, then place another strip next to it, parallel to it. Unfold first, third and fifth strips; fold back second and fourth strips. Repeat with remaining bacon until all 10 strips are tightly woven.

      2. Preheat oven to 225 degrees or light a fire in an outdoor smoker. Place remaining bacon in a frying pan and cook until crisp. As it cooks, sprinkle bacon weave with 1 tablespoon barbecue rub. Evenly spread sausage on top of bacon lattice, pressing to outer edges.

      3. Crumble fried bacon into bite-size pieces. Sprinkle on top of sausage. Drizzle with 1/2 cup barbecue sauce and sprinkle with another tablespoon barbecue rub.

      4. Very carefully separate front edge of sausage layer from bacon weave and begin rolling sausage away from you. Bacon weave should stay where it was, flat. Press sausage roll to remove any air pockets and pinch together seams and ends.

      5. Roll sausage toward you, this time with bacon weave, until it is completely wrapped. Turn it so seam faces down. Roll should be about 2 to 3 inches thick. Sprinkle with remaining barbecue rub.

      6. Place roll on a baking sheet in oven or in smoker. Cook until internal temperature reaches 165 degrees on a meat thermometer, about 1 hour for each inch of thickness. When done, glaze roll with more sauce. To serve, slice into 1/4-

      to- 1/2-inch rounds.

      Yield: 10 or more servings.

    • Shel

      “Vegetable Candy” (as Logan calls it). Mix any vegetables you like-cut into small diced pieces.
      I use-eggplant,zuchini,carrot,broccoli,asparagus.
      Add a small handful of dried cranberries, 2 Tablespoons of sauce to flavour (I use Stonewall Kitchen Mango/Curry), and a handful of cashew nuts cut finely or as I do -put in blender to “crush”. Mix it all together and microwave for 2 minutes-DONE and DELICIOUS!!

    • Andrea

      Paleo Bread
      3/4 cup creamy roasted Almond butter or cashew butter at room temp
      4 large eggs
      1/2 cup almond flour
      1/2 tsp sea salt
      1/2 tsp baking soda
      Heat oven 350 degrees. Grease 7×3 in loaf pan with grapeseed oil and dust with almond flour. In a large bowl mix the nut butter until smooth then blend in eggs. In a medium bowl combine rest of ingredients. Pour into the pan, bake on the bottom rack for 40-45 minutes until a knife inseretd into center of loaf comes out cleaN. Let the bread cool in the pan for 1 hour.

    • You’re crushing it on this blog, dude.

    • teresa

      Andrea, i would love if you would share your carrot cake muffin recipe!! :-)

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