Wednesday, July 31, 2013

Paleo Vanilla Chia Apple Protein Muffins

Get Up, Get Moving!  If your Coaches are like ours at Crossfit Empirical; they would tell you to always keep moving.  Your body needs fuel first thing in the morning (as my Daughter Brianna would say: DUHH!). These are a great option for those Suckers like me that work the Grind and need a Grab & Go option.

Ingredients:
Almond Flour 3 cups
Apples 2 large Granny Smith
Coconut Milk 1 cup full fat unsweetened 
Eggs 4 large
Coconut Oil 1/2 cup
Vanilla Protein Powder 1/2 cup 
Chia Seeds 1/4 cup
Stevia in Raw 1/4 cup
Cinnamon 2 tablespoons  
Vanilla 1 tablespoon 
Baking Powder 1 teaspoon 

Chop Apples in Food Processor until finely diced.  Add all wet ingredients to Apples and continue to process until creamy.  Mix all remaining ingredients together with chopped Apple wet mix in large mixing bowl.  Spoon into 12 muffin/ cupcake lined tin.  Be generous fill them all the way up as they are moist yet dense and will rise up nicely.  Bake at 325 degrees for 20-22 minutes until golden brown.  

Tuesday, July 30, 2013

Paleo Sweet Lime Cilantro Coleslaw

Ah those Summer Nights inspire me to make endless amounts of Street Tacos accompanied by a Sweet and Limey Coleslaw!  Hits all your senses in just the right spot.

Ingredients:
Shredded Cabbage 4 cups
Shredded Carrots 2 cups
Bell Pepper 2 cups julienne (any color)
Pumpkin Seeds 3/4 cup
Cherries 3/4 cup dried
Lime Juice 1/2 cup fresh squeezed
Cilantro 1/2 cup fresh chopped
Agave/Honey 1/4 cup
Apple Cider Vinegar 1/4 cup
Sea Salt/Pepper to taste

Mix all ingredients until evenly distributed.  Best to let Coleslaw marinade overnight or minimum of 4 hours before serving.  Well balanced and goes with just about anything. 


Monday, July 29, 2013

Paleo Almond Joy Bars

Seriously easy, yet Surprisingly delicious! I just had to have a "Do Over" after a semi-attempt this weekend at our Paleo Masters Joey & Christi's house. 

Ingredients:
Coconut 2 cups Unsweetened/Shredded 
Coconut Oil 3/4 cups
Agave/Honey/Maple 1/4 cup
Almonds 1 cup
Enjoy Life Chips 1 cup
Vanilla 1 teaspoon 

Blend Coconut and Coconut Oil in food processor until smooth.  Add Almonds and pulse to chop nuts a bit.  By hand add Agave/Honey/Maple, Vanilla, and 1/2 cups Chocolate Chips.  Spread onto parchment lined 10x10 square pan.  Refrigerate for 1 hour.  Melt remaining Chocolate Chips and spread over top of cooled bars.  Refrigerate again until top is firm.  Cut into 1 inch pieces.  Swear if blind folded you'd think this was the real candy!

Sunday, July 21, 2013

Paleo Strudel Coffee Cake with Icing

Not Coffee Cake because there's actual Coffee in it but because you eat it along side a cup of coffee!  

Ingredients Cake:
Almond Flour 3 cups
Coconut Milk 3/4 cup
Apple Sauce 1/2 cup all natural
Eggs 2 large
Stevia in the Raw 1/4 cup
Vanilla 1 tablespoon 
Baking Soda 1 teaspoon 

Mix all Cake ingredients together to make a batter and place in a 10x10 baking pan lined with parchment paper.  Set Cake aside and go to next step.

Ingredients Strudel:
Dates 1 & 1/2 cups
Nuts 1 cup (Almonds/Walnuts/Pecans)
Coconut Oil 1/4 cup
Vanilla 1 teaspoon 

Grind all ingredients in food processor until a paste forms in a large ball.  This takes time; keep scraping down to get all the lumps out.  In small pea like size portions place Strudel topping on top of the Cake batter; make sure to spread out evenly across top of cake.  Bake at 350 degrees for 17-20 minutes.  

Ingredients Icing:
Coconut Oil 1 cup
Agave/Honey/Maple 1/2 cup
Arrow Root Powder 1 tablespoon 
Vanilla 1 teaspoon 

Work Agave/Honey/Maple into Coconut Oil while its in its natural state (do not melt).  Once a paste has formed you may add the Arrow Root Powder and Vanilla and keep mixing until smooth.  Spread over fully cooled Cake.  This Cake is not over sweet and can can even be eaten for breakfast as well as dessert; Enjoy!!  

Saturday, July 20, 2013

Paleo is a real Sausage Fest T-Shirt

So true!  Available in all Men's sizes at WODMonkey.com flat rate shipping only $2.99 no matter how many shirts ordered!!!

Paleo 4 Layer Chocolate Caramel Cheesecake

Full disclosure Purest; this is only 90% Paleo as I did use Nuefenchatal Cheese in this recipe.  But damn it was good (Raw, Vegan, Gluten & Sugar Free)!  Not the best pictures tho because we were at the Bad Ass Cannella's Custom Bikes and Babes party!  

Ingredients Crust:
Almonds 2 cups
Dates 1 cup pitted 
Cocoa Powder 1 cup
Vanilla 1 teaspoon 

Grind all Crust ingredients in food processor until thick and sticky consistency.  Press into bottom of 10x10 cheesecake pan and place in refrigerator.

Ingredients Creamy Cheese Filling:
Nuefenchatal/Cream Cheese 4 of the 8 oz packages
Stevia in the Raw 1/2 cup
Coconut Milk 1/4 cup full fat/unsweetened 
Arrow Root Powder 2 tablespoons 
Vanilla 1 tablespoon  

Whip all ingredients in a standing or with a hand held mixer until light and fluffy.  Spread Cream Cheese mixture on top of the crust then cover with plastic wrap and place back in the refrigerator.

Ingredients Caramel:
Dates 2 cups 
Coconut Oil 1/2 cup
Coconut Milk 1/4 cup full fat/unsweetened
Vanilla 1 tablespoon 
Arrow Root powder 1 tablespoon

Place Dates in water and microwave on high for 2 minutes.  Drain Dates and add all remaining ingredient in food processor and purée until no lumps.  Scrap down edges several times to make sure.  Spread Caramel layer on top of Creamy Cheese layer evenly.  Cover with plastic wrap and place in refrigerator again.

Ingredients Chocolate Topping:
Cocoa Powder 1 cup
Coconut Oil 1 cup melted
Agave/Honey/Maple 1/2 cup melted
Vanilla 1 teaspoon 

Blend all ingredient until smooth and creamy.  Then spread Chocolate Topping evenly over the Caramel making sure smooth.  Cover one last time with plastic wrap and allow to fully cool and firm up before cutting.  

Long process but it really is a great dessert!




Tuesday, July 16, 2013

WODMonkey.com Crossfit WODDESS tank

The Beautiful Jenn VanBuskirk Coach & Owner at Crossfit Empirical in Ft Lauderdale, FL.  She's wearing the newest tank from WODMonkey.com available in all sizes.

She's sweating so hard the font is melting; or is it because she's Smoking HOT!!!! 

Sunday, July 14, 2013

Paleo Beef and Acorn Pot Roast

Not normally comfort food for summer but with all the rain I felt a little Blech.  So this Pot Roast was great food for my Crossfit Soul!  

Ingredients:
Beef Roast 5-7 lbs
Acorn Squash 2 cubed 1/2 inch
Carrots 1 cup sliced
Onion 1 large sliced 
Beef Broth 1 cup all natural
Tomato Paste 1 cup all natural 
Thai Red Curry Paste 1 tablespoon
Garlic 2 cloves sliced 
Sea Salt/Pepper to taste 

Just plop and drop into one pot all ingredients (assemble vegetables on bottom) all day cook at 350 for at least 5 hours.  Any vegetables added would be great. 

Paleo Apple Cinnamon Muffin with Maple Bacon Frosting

Mornings are so sweet sometimes!

Ingredients Muffins:
Almond Flour 3 cups
Apples 2 medium chopped 
Coconut Milk 1/2 cup
Eggs 2 large
Stevia in the Raw 1/4 cup 
Cinnamon 1 tablespoon 
Vanilla 1 tablespoon 
Baking Powder 1 teaspoon  
Sea Salt 1/4 teaspoon 

Mix all Muffin ingredients until batter is smooth.  It will be thick but add more Coconut Milk 1 tablespoon at a time up to three more if needed (almond flour moisture content varies).  Bake in lined cup cake tin on 350 degrees for 17-20 minutes.  Yields 12 muffins.  

Ingredients Frosting:
Coconut Oil 1 & 1/2 cups organic
Maple/Agave/Honey 1/2 cup
Arrow Root Powder 1 tablespoon 
Vanilla 1 tablespoon 
Bacon Sprinkles 1/4 cup cooked/diced 

Allow Muffins to fully cool before even attempting to frost them.  Okay tricky part in Frosting; you must blend the Coconut Oil (not melted) with the Maple/Agave/Honey to make a paste or the frosting will break.  Then in a cup mix the Vanilla with the Arrow Root Powder to make a slurry paste.  Slowly add the slurry paste 1 drop at a time into the Frosting.  Pipe into the Muffins and top with Bacon Sprinkles. 

WODMonkey.com Kettle Belle Crossfit Tank

Just so proud of our daughter Brianna; not only for how far she has come in her journey to fitness and Crossfit but she is creating these Bad Ass WODMonkey Crossfit shirts!!!  

Friday, July 12, 2013

Crossfit Fight Gone Bad T-shirt

Just had to show you all the kick ass shirt my hubby and daughter collaborated on making.  We have looked and felt like this after a workout!

To purchase:
WODMonkey.com



Paleo Beef Stuffed Zucchini

You can actually use this Stuff method on many other vegetable vessels.  But here goes a tried and true version.

Ingredients Beef Stuffing:
Ground Beef 2-3 lbs grass fed 
Olive Oil 2 tablespoons 
Onion 1 medium diced
Bell Pepper 1 medium diced any color
Garlic Cloves 2 diced
Coconut Flour 1 tablespoon  
Tomato Purée 1 cup all natural
Basil 1 tablespoon chiffon cut
Sea Salt/Pepper to taste

Zucchini 4 large diagonal sliced & cored 
Tomato Purée 1 cup for top

Sauté Beef and Vegetables in Olive Oil on medium heat in a large pan.  Add Tomato Purée and Spices and cook until fully cooked through.  Allow Meat Stuffing mixture to cool slightly then stuff into cored out slices of Zucchini.  Top with remaining Tomato Purée.  Bake on foil lined roasting pan coated with a little more Olive Oil at 350 degrees for 30/35 minutes.  

Sunday, July 7, 2013

Paleo Sweet Baby-back Ribs

Best keep an eye on these because they go fast; everyone loves them!!!

Ingredients:
Baby-back Pork Ribs 2 full racks
Coconut Palm Sugar 1/2 cup
Beet Sugar 1/2 cup
Smoked Paprika 1/4 cup
Chipotle 1/4 cup powder ground
Sea Salt 1 tablespoon finely ground 
Pepper 1 tablespoon ground 
Garlic Powder 1 tablespoon 
Onion Powder 1 tablespoon 
Ginger Powder 1 tablespoon 

Mix all dry spices together to make dry rub.  Rub down meat side if ribs as well as underneath until fully coated.  Bake ribs covered with foil for 3 hours at 325 degrees until fork tender. The dry rub alone can be stored for quite some time (same as spice shelf life). 


OIAJ Deconstructed Paleo Coconut Chia Lemon Vanilla Protein Pancakes

Hangover Foresight!!!!  Last night I made these "Paleo OIAJ" with leftovers from a pancake dinner.  Well after partying too much trying to keep up with our Young Beautiful Coach Jenn VanBuskirk at her birthday celebration; we awoke early (ugh) this morning still buzzed.  Well I can't tell you how fortunate it was that I pre-made these bad boys!

Layered in a jar:
Pancakes (see yesterday's post)
Pecans chopped
Almond Butter 
Coconut Milk Whipped Cream with Lemon Zest
Blueberries fresh
Pancakes 
Pecans Chopped
Almond Butter

This may become a normal weekend thing for Sundays! 






Saturday, July 6, 2013

Paleo Coconut Chia Lemon Vanilla Protein Pancakes

Pancakes are the Holy Grail of Paleo!  Let's face it we ALL love to eat them.  

Ingredients Pancakes:
Coconut Milk 1 cup
Coconut Flour 1/2 cup
Coconut Water 1/2 cup
Stevia in the Raw 1/4 cup
Protein Powder Vanilla 2 tablespoons  
Eggs 2 large
Applesauce 1/2 cup all natural/unsweet
Chia Seeds 2 tablespoons
Vanilla 1 tablespoon 
Cinnamon 1 teaspoon 
Baking Soda 1 teaspoon 
Sea Salt 1/4 teaspoon 

Coconut Oil 1/4 cup for pan frying

Ingredients Whipped Topping:
Coconut Milk 1 cup full fat/unsweetened 
(Just the solid cream not the water)
Agave/Honey/Maple 1 tablespoon
Vanilla 1 teaspoon
Lemon Zest 1 teaspoon fresh

Whisk all pancake ingredients together until a batter is formed.  Coconut Flour notoriously expands so add more Coconut Water if batter is too thick.  Pan fry smaller 2x2 to 3x3 inch pancakes (very delicate) on stove in Coconut Oil.  

Whisk all Whipped Topping ingredients together and place in refrigerator until ready to firm up a little. 

Served here with whipped Coconut Milk cream, Pecans, Blueberries, and pure Maple = Bliss!!!


Thursday, July 4, 2013

Paleo Honey Chipotle Sweet Potato Fries

Inspired by our Good Friends Joey & Christi Dingman who not only introduced us to Crossfit but taught us all about Paleo!  Needless to say; Our Life Savers!!

Ingredients:
Sweet Potatoes 6 large wedge slices
Olive Oil 1/4 cup
Honey 2 tablespoons (or Agave)
Apple Cider Vinegar 1 tablespoon  
Chipotle 1 tablespoon ground
Smoked Paprika 1 tablespoon 
Garlic Powder 1 teaspoon
Cayenne Pepper 1/2 teaspoon (or more)
Sea Salt/Pepper to taste

Toss Sweet Potato wedges with all remaining ingredients until evenly coated.  Bake on high 400 degrees for 30-35 minutes until brown on parchment lined cookie sheet (partially to help crisp and partially because I'm lazy and this will help with the clean up process).  

Paleo OIAJ (Oats In A Jar)

My latest obsession is OIAJ (Oats In A Jar) but Paleotized of course!  Grab & Go for breakfast, snack, or post WOD.  

Ingredients in this order:
Figs 1 cup ground up
Coconut Milk 1 cup whipped
(Full Fat/Unsweetened solidified Cream whipped with Agave/Honey & Vanilla 1/2 teaspoon each)
Strawberries 3 cups sliced
Paleo Protein Vanilla Custard Cupcake
(Cupcake recipe below)
Almond Butter 3/4 cup
Coconut Milk 2 cups whipped
(Full Fat/Unsweetened solidified Cream whipped with Agave/Honey & Vanilla 1 teaspoon each)
Almonds 1 cup ground/chopped
Cranberries 1/2 cup
Paleo Caramel 1/2 cup drizzled 
(See previous Blog for full caramel recipe)

Layer each step in clean/sanitized jar.  Place lid on top an store in refrigerator for up to 5 days.  Tastes even better then next day that's why Overnight OIAJ are so popular!!!  Happily makes 8 decent sized jars. 

Paleo Protein Vanilla Custard Cupcake
Ingredients:
Coconut Flour 1 cup
Coconut Milk 1 cup
Eggs 2 large
Agave/Honey 1/2 cup
Protein Powder 1/4 cup Vanilla
Baking Soda 1 teaspoon 
Vanilla 1 teaspoon  
Cinnamon 1/2 teaspoon

Mix all ingredients in medium bowl and let sit for about 10 minutes to allow Coconut Flour to expand.  Then remix and pour into 8 lined cupcake tins 3/4 full.  Bake at 325 degrees for 17-20 minutes cover with foil if becomes too brown.  Allow to fully cool before using in OIAJ.  


Paleo Rosemary Lime Pork Roast

I like Big Butts and I cannot lie!  Primal and simple. 

Ingredients:
Pork Butt Roast 5-7 lbs
Limes 4 juiced
Olive Oil 1/4 cup
Rosemary 1/4 cup 
Garlic Cloves 5-6 whole peeled
Mustard Powder 1/2 tablespoon
Onion Powder 1/2 tablespoon 
Sea Salt/Pepper to taste

Poke holes in the Pork Butt and put Garlic Cloves in the hole.  Rub Pork Butt down with Olive Oil and then all Spices.  Bake covered with foil in oven on 325 for 4-6 hours until tender and juicy.

Wednesday, July 3, 2013

Paleo Tandoori Chicken

Yearning for more; I just had to reinvent this dish so that it was Paleo approved!  Make it as spicy or not as you like.

Ingredients:
Chicken 5 lbs any kind
Coconut Milk 2 cups full fat/unsweetened 
Paprika 2 tablespoons
Smoked Paprika 2 tablespoons
Garlic Powder 1 tablespoon 
Curry 1 tablespoon 
Celery Salt 1 teaspoon
Cayenne Pepper 1 teaspoon
Sea Salt/Pepper 1/2 teaspoon each

Mix all ingredients and pour over Chicken to make sure fully covered.  Put in plastic bag and place refrigerator over night.  Then simply grill until cooke or bake Chicken in oven accordingly.  

Monday, July 1, 2013

Paleo Chocolate Pumpkin Muffins

This one was for my daughter Brianna who said Pumpkin is for fall/autumn only.  So I had to create a yummy recipe that I knew she couldn't resist!  Thank to to all of you that serve our Country.  

Ingredients Muffins:
Pumpkin 1 can 15 oz all natural
Coconut Flour 1 cup
Coconut Milk 1 cup full fat/unsweetened 
Water 1 cup
Cocoa Powder 1/2 cup
Agave/Honey 1/2 cup
Stevia in Raw 1/2 cup
Eggs 3 large
Baking Soda 1 & 1/2 teaspoons 
Vanilla 1 teaspoon 

Ingredients Toppings:
Pecans 1 cup chopped (or any nut)
Enjoy Life Chips 1 cup minis  

Whisk together all muffin ingredients until no lumps and well blended (batter will be thick add up to 2-3 tablespoons more water if needed).  Pour into lined muffin tin 3/4 the way full.  Top each muffin with spoonful if the Nut/Chip mixture.  Bake at 350 for 17-20 minutes.  Makes 12 jumbo or 18 regular muffins