1.7.16 2012 Part B- Track triplet

splitjerk

warm up:

something cool

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Skill:

Ab work-

hold on to partners ankles and lift your feet up

from the ground to straight up in the air. Have partner push them down. 20 reps per person.

then

go over split snatch 

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WOD:

3 rounds for time:

8 split snatch 115/75

7 bar muscle ups

400 m run

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Cool down:

200 m walk

Almond, Apple & Blackberry Moist Skillet

Here is the Paleo dessert recipe that I promised! It’s from A Tasty Love Story and it is perfect for fall, and the holidays.

Ingredients:

Filling

  • 3 sweet apples
  • 100 g blackberries, frozen are fine
  • 1 Tbsp coconut sugar (alternatively brown sugar or sukrin gold)
  • 1 knob of butter or coconut oil
  • 1/2 tsp cinnamon
  • 1/4 tsp cardamom
  • 1/8 tsp cloves/all spice
  • 1/8 tsp groung ginger

Batter

  • 3/4 cup ground almonds (100 g)
  • 2 Tbsp coconut sugar (alternatively brown sugar or sukrin gold)
  • 1/2 tsp ground vanilla
  • 1/2 tsp baking powder
  • a pinch of salt
  • 1 Tbsp melted coconut oil or butter
  • 1 egg, whisked
  • Around 1/5 cup full fat coconut milk(50 ml)

Directions:

  1. Preheat oven to 200 °C/ 400 °F. Cut apples on bite-sized chunks.
  2. You need to use an oven proof skillet about 20 cm in diameter.(You can alternatively use an normal skillet to sauté apples in and afterwards bake the cake in a pan) Melt butter and sugar on high heat and add the apples and spices. Sauté for 5 min until the apples are caramelized and slightly tender.
  3. Meanwhile make the batter. Mix almond flour with vanilla, sugar, baking powder and salt. Stir in the egg, coconut oil and coconut milk.
  4. Place the blackberries among the apples in the skillet. Pour the batter on top if the fruit until it covers the surface. It is okay if there is small cracks where the fruit can release some moist.
  5. Bake in the oven for 15-20 min. depending on your oven. The cake should be golden brown on the entire surface and the batter just set.
  6. Serve the cake while it is still a little warm with a dollop of yoghurt, whipped cream or splash of coconut milk – and maybe a few fresh black berries on top.. Enjoy.

Lentil and Vegetable Curry

Try this veggie curry from Hot For Food for a delicious curry full of nutritious goodness

Ingredients:

  • 2 cup brown & wild rice mix (or basmati rice)
  • 3 1/2 cup water
  • 1 Tbsp vegan butter
  • 3 Tbsp coconut oil
  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
  • 1 tsp turmeric
  • 1 tsp chili flakes
  • 1 tsp garam masala
  • 3 garlic cloves, minced
  • 1 tsp fresh ginger
  • 1/2 cup onion, finely chopped
  • 6 cups of chopped veggies of your choice (red pepper, carrot, celery, cabbage, broccoli etc.)
  • 1 cup dried red lentils
  • 2 cupsvegetable stock
  • 1 can full fat coconut milk
  • 1 cup frozen shelled edamame or peas
  • 2 Tbsp lime juice
  • 1 tsp sea salt
  • 1 tsp ground pepper

garnish (optional):

  • coconut yogurt
  • chives, finely chopped

Directions:

  1. In a pot bring rice, water, and vegan butter to a boil. Then lower heat to a simmer, cover the pot with a lid and cook for 45 minutes.
  2. Meanwhile in a large, deep pan heated to medium add 2 Tablespoons of coconut oil and cumin seeds, coriander seeds, turmeric, chili flakes, and garam masala. Toast the spices for 6 minutes until fragrant. Lower the heat so the spices don’t burn and add minced garlic, ginger, and onions and cook for 2-3 minutes stirring frequently until the onions are translucent and soft.
  3. Add another tablespoon of coconut oil and all your veggies and cook for 8-10 minutes until they just start to get soft, but are still bright in colour. Then add lentils and stir frequently for another 5-6 minutes allowing the lentils to toast up and absorb some moisture. Then bring the heat back up to medium and gradually stir in vegetable stock. Bring to a simmer, reduce heat to low, and cover with a lid for 10 minutes.
  4. Then add coconut milk, lime juice, sea salt, ground pepper, and any frozen veggies you want to add. Stir well to combine. Cover with a lid and cook for another 20 minutes.
  5. Serve over rice and garnish with a dollop of coconut yogurt and finely chopped chives. Enjoy!

Chicken Broccoli Casserole

Grass Fed Girl

Ingredients:

  • 2 Tbsp coconut oil, divided
  • 4 cups fresh broccoli florets
  • 1 medium white onion, diced (use less onion to cut carbs, if desired)
  • Sea salt and pepper
  • 8 oz. mushrooms sliced
  • 3 cups cooked chicken, shredded
  • 1 cup chicken bone broth (buy here)
  • 1 cup full fat coconut milk (organic heavy cream will also work)
  • 2 eggs (pastured soy free are best)
  • 1/2 tsp nutmeg

Directions:

  1. Preheat the oven to 350 degrees. Grease a casserole pan with half the coconut oil and set aside.
  2. Steam the broccoli until just barely cooked and set aside, uncovered.
  3. In a sauce pan melt the coconut oil, brown the onions and season with salt and pepper. Add the mushrooms, saute until cooked and move the pan off the heat. Transfer the broccoli, mushroom, onions, and shredded chicken into the casserole pan distributing evenly.
  4. Mix the bone broth, coconut milk, eggs, nutmeg with a generous pinch of salt and pepper in a bowl with a whisk and pour it over the contents of the casserole dish. Make sure the mixture is spread evenly and all the contents are covered.
  5. Place the casserole in the oven and cook for 35 to 40 minutes until done in the middle. Remove from the oven and let it cool for 5 to 10 minutes before serving.
  6. Serve and enjoy!

Bang Bang Cauliflower

So I used to think that cauliflower was just a tasteless vegetable, whose sole purpose was to get ranch or blue cheese dressing into my mouth. I was wrong! Cauliflower is a great source of vitamins C and K as well as B-6 and folate.  It’s really pretty easy to incorporate cauliflower into your diet, especially as a sub for rice and white potatoes, and you can even use it to make low carb pizza crust.  Kirbie Cravings has a great and super flavorful way to make cauliflower; use this dish as a side dish, appetizer, or even a main dish.

Ingredients:

  • 1/2 head of cauliflower, cut into bite sized florets
  • 2 cups panko bread crumbs
  • 2 large eggs, whisked
  • 1 Tbsp fresh parsley, finely chopped (optional, for garnish)

Bang bang sauce:

  • 2 Tbsp sweet chili sauce (I bought mine from an Asian grocery store. Make sure to buy the kind that is just sauce without chili seeds)
  • 2 tsp hot sauce (I used sriracha)
  • 1/4 cup light/low fat mayonnaise
  • 1 Tbsp honey

Directions:

  1. Preheat oven to 400F. Dip cauliflower pieces in egg and then roll in panko until fully coated and place on a baking sheet lined with parchment paper. You will need to use your fingers to press on the coating to help it to stick to the cauliflower bites. Repeat until all cauliflower is coated.
  2. Bake for about 20 minutes or until coating is a dark golden brown and crunchy.
  3. While cauliflower is cooking, make the bang bang sauce. Add all ingredients into a small bowl and whisk until uniform and no mayonnaise lumps remain. Drizzle over finished cauliflower, reserving additional for dipping. Garnish with fresh parsley if desired.

Note:

To make recipe vegan, use vegan mayo, egg substitute, and agave nectar. If you don’t like cauliflower, you can make it Bang Bang Shrimp instead.

Halloween Bleeding Brain Cupcakes

Okay, so this is really 3 recipes combined to make one awesome treat, but it’s a Paleo dessert from PaleOMG and there is still time to make it for your parties tonight!
Ingredients:
Directions:
  1. Make the cupcakes then let cool completely.
  2. While the cupcakes cool, make the raspberry caramel then set aside to cool slightly, but stay warm.
  3. Then make the buttercream. Once the buttercream is whipped, place in piping bag and frost cupcakes into a brain shape (this is a great, short instructional video).
  4. Once frosted, use a spoon to drizzle on raspberry caramel however you see fit!
  5. That’s it! Now eat zombie brains!
Notes
*If you don’t have the PaleOMG cookbook (you should totally get it, duh!), you can also use this Vanilla Buttercream recipe or this Dairy-Free Buttercream recipe instead!

Pumpkin Chocolate Chip Muffins

 

 

 

 

 

 

 

 

 

 

 

Get your pumpkin treat fix with this recipe from PaleOMG!

Ingredients (serves 5):

  • ⅓ cup pumpkin puree
  • ⅓ cup maple syrup
  • ¼ cup coconut oil, melted
  • 3 eggs, whisked
  • 1 teaspoon vanilla extract
  • ¼ cup coconut flour
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ⅛ teaspoon ground cloves
  • ⅛ teaspoon powdered ginger
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup Enjoy Life Mini Chocolate Chips

Directions:

  1. Preheat oven to 350 degrees.
  2. Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.
  3. In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.
  4. Pour dry ingredients into wet ingredients and mix well.
  5. Fold in chocolate chips.
  6. Use an ice cream scoop to scoop batter into 5 silicone baking cups.
  7. Bake for 35-40 minutes.
  8. Serve and enjoy!

All Natural Pumpkin Spice Latte

Love pumpkin spice lattes, but hate all the extra crap that’s in them? Then give this recipe from Mama Natural a try! Plus, you can make it in the comfort of your own home, and save money 🙂

Ingredients:

  • 1 shot of espresso or 4 oz. of very strong coffee
  • 3/4 cup of milk of choice (blogger says it’s best with raw cow or coconut)
  • 3 Tbsp organic pumpkin puree
  • 1 Tbsp of real maple syrup
  • 5 drops of stevia (or you can add another 1/2 Tbsp of maple syrup)
  • 1/8 tsp. of pumpkin pie spice* (cinnamon, ginger, clove, nutmeg, cardamom)
  • 1/8 tsp. of vanilla extract
  • Pinch of coconut sugar for topping

* You can make your own pumpkin pie spice by mixing 50% cinnamon, 35% ginger/nutmeg, 10% clove, 5% cardamom

Directions:

  1. If you don’t have an espresso maker, just concentrate your regular cup of Joe to 4 ounces of liquid. This will create a similar intensity of an espresso shot.
  2. Once you have your coffee ready, put in mixing glass and add your pumpkin, spices, vanilla extract, and maple syrup. Use an immersion blender to whip together. If you don’t have one, use a regular blender.
  3. Meanwhile, add your stevia to your 1 cup of milk and heat with your espresso maker. If you don’t have a machine, you can put milk in a saucepan over a medium flame. Once the milk is simmering, remove and put in blender. Stir on high to create a nice foamy milk. Pour into a vessel and gently pound on the counter a few times. Let it sit for a minute and then use a spoon to separate the liquid from the foam of your milk. This will help you achieve the nice frothy top of a latte beverage.
  4. Pour into mug of choice and dust the top with a pinch of coconut sugar.
  5. Enjoy!

Spicy California Shrimp Stack

Skinny Taste has sushi like stack recipe that looks yummy, and simple to make! Perfect as an appetizer or part of a healthy meal.

Ingredients (makes 1 stack):

  • 1 1/3 cups cooked short-grain brown rice (from 1/2 cup uncooked)
  • 2 Tbsp rice vinegar
  • 1 tsp olive oil
  • 8 ounces cooked shrimp, peeled and tails removed
  • 1 cup diced cucumber (about 1 small)
  • 1 tsp chopped fresh chives
  • 1/2 cup mashed avocado (about 1 medium)
  • 4 tsp Furikake (such as Eden Shake or use sesame seeds)
  • 4 tsp reduced-sodium soy sauce (or gluten-free)
  • 4 tsp mayonnaise
  • 1 tsp sriracha sauce

Directions:

  1. Cook rice according to package directions, omitting salt and oil. When rice is done, add rice vinegar and stir. Evenly spread rice on a sheet pan to cool.
  2. Cut shrimp into 1-inch cubes. In a small bowl, combine cucumber and chives. In another small bowl, combine mayonnaise and sriracha sauce.
  3. Using a 1 cup dry measuring cup, layer ¼ cup cucumber, then 2 tablespoon of avocado, then ¼ of the shrimp, and 1/3 cup rice. Carefully turn the cup upside down to turn the stack out onto a plate, lightly tapping the bottom of the cup if necessary. Sprinkle with Furikake and drizzle with 1 teaspoon soy sauce and sriracha mayonnaise. Repeat with remaining ingredients.
  4. Serve and enjoy!

One Pot Paleo Mexican Stir Fry

Sweet C’s Design has a quick and easy stir fry recipe that is perfect for 2, and great on busy nights. If you prefer, you can sub steak or shrimp (careful not to overcook the shrimp), or you could even add more veggies and leave out the meat all together!

Ingredients (2 servings):

  • 1 tsp olive oil
  • 2 skinless chicken breasts, fat trimmed off and diced into 2″ chunks
  • 2 bell peppers
  • 1½ cups broccoli florets
  • 1 tsp cumin
  • ½ tsp cayenne pepper
  • ½ tsp smoked paprika
  • optional: ½ tsp chili powder

Directions:

  1. Heat a large pan on medium high heat.
  2. Add oil and heat until shimmery, about 20 seconds.
  3. Add diced chicken, stir occasionally until lightly browned on all sides- about 5 minutes.
  4. Add peppers and broccoli and continue to cook until veggies are slightly browned and softened- about 10 minutes.
  5. Add spices and a little water to help coat the stir fry with the spices (about 2 tbsp- adjust as needed).
  6. Cook until water is completely absorbed.
  7. Remove and enjoy!