Last dish of our challenge....Stir Fry!!

Yes, the day has finally arrived... we have successfully completed our first paleo challenge at FireForce CrossFit Elmhurst. We have started off 2013 with a bang, proving both to ourselves and others that we really are what we eat. We all deserve a big pat on the back for the dedication that it has taken. For some it may have been easier... but it's probably safe to say that it was by no means easy for anyone. 

Stir Fry and Fried Rice

Fried Rice

1 med to large Head of Cauliflower

2-3 Tbs Coconut Oil

1 Med Onion (diced)

3 Garlic Cloves (minced)

1/2 Cup Carrots, (diced)

1/4- 1/2 Cup Frozen Sweet Green Peas

1 Lrg Egg (lightly beaten)

1/4 Cup Green Onions (chopped)

Sea Salt & Black Pepper to taste

Coconut Aminos

Instructions

Place your cauliflower in a food processor or blender (we used our Ninja).

Prep the rest of your ingredients and place those to the side. Preheat two woks or sauté pans over medium-high heat. (It's important not to crowd your pans, this is why two are needed). Add about two tbs of oil and the onions to one of your hot pans. Fry the onions until soft.

While the onions are cooking, it's time to cook your cauliflower. Turn the heat up to high for this one, and be sure to not crowd the pan so that you can get a good brown. I had too much cauliflower in that I had to cook it in two batches. Once your cauliflower is browned make a hole in the center and pour your beaten egg until the cauliflower begins to thicken.

Back to the pan with the onions, add your garlic, carrots, peas etc and continue to sauté. Be sure to keep tossing around your veggies so they brown. Once both are browned combine and add your green onions as a garnish. 

Stir Fry

Ingredients

Snow Peas

Meat of your choice (we opted for Grass Fed Sirloin Tips)

Onion

Red Pepper

Green Onion

Baby Broccoli

Bella Mushrooms

Sesame Oil

Olive Oil

Instructions

This one is a bit easier :) Cook your meat in one pan (I seasoned with salt and pepper). Sauté your veggies in another pan, I used a splash of sesame oil and olive oil for the veggies. Once both are cooked, combine and enjoy! Use your coconut aminos in lieu of soy sauce. I found it not to be as strong as soy sauce, so don't be shy when splashing it on your asian dish. I highly recommend giving this dish a try, I actually surprised myself with this one.

Pulled Pork & BBQ Sauce (Compliments of Hanna)

Looking for a savory bbq dish that will have you forgetting it's not summertime? Look no further than a good old fashioned pulled pork dinner. 

Pulled Pork Paleo Style

2 Lbs Pork 

1 Yellow Onion, Chopped

Dry Rub

2 Tbs Chili Powder

2 tsp Cumin

2 tsp Onion Powder

1 tsp Black Pepper

1 Tbs Dried Parsley

1 tsp Garlic Powder

2 tsp Sea Salt

Sauce

3 Lrg Garlic Cloves

1/2 Onion

1 6 Oz Can Organic Tomato Sauce

1 Cup Organic Beef Stock

1 Tbs Dijon Mustard

2 Tbs Apple Cider Vinegar

1 1/2 Tsb Extra Virgin Olive Oil

1 tsp Sea Salt

1 tsp Fresh Black Pepper

2 Tbs Chili Powder

2 Tbs Raw Honey

Dash of Red Chili Flakes

Chop the onion and throw it in the crockpot. Blend spices together and rub the entire roast with the dry rub (you should use it all). Place the roast on top of the onions. NO LIQUID NECESSARY! Cook the pork on high for 3-4 hours. Then turn down the temperature on your crokpot to low for another 2 hours, adding the sauce for the last hour or until the pork is falling apart.

To make the sauce- chop your garlic and onion finely. Add the olive oil to a larger sauce pan and turn on the heat. Add onions, and garlic then let soften in the oil for 2-3 minutes. Add your beef broth and tomato past and stir until smooth. Turn down your heat (or off) while adding the rest of the ingredients. Stir until smooth, and cover and simmer for 15-20 minutes. Add your sauce to the crockpot and cook for the last hour.

No Bake Sandwich Cookies (3 Days Left Folks...)

With a little tweaking and guidance from my friend Jackie... we have put a spin on the typical no-bake Oreo Cookie recipe

Ingredients

1 Cup Walnuts

1 and 1/3 Cup Pitted Dates

1 tsp Pure Vanilla Extract (Plush a splash for the filling)

Pinch of Salt

3 Tbs Cocoa Powder

2 Tbs Almond Butter

Coconut Flakes (Organic/Unsweetened)

Coconut Oil (Splash)

Instructions

Combine first five ingredients in a food processor, and process until the dates are completely broken up. (It's important to use a processor to get a good consistency). Take your mixture and place in a sealable ziploc bag.

While your dough is still in your sealable bag create a ball, and transfer to parchment paper.

Roll out and use cookie cutters to create your desired shape. 

Place your dough in the fridge or freezer for a few minutes, to harden them a bit. 

While your outer cookie is in the fridge take your almond butter, coconut flakes, and coconut oil and place those in your food processor. Add a splash of pure vanilla extract if you so desire for the extra splash of goodness. Blend to create your cookie filling... if you want more of a coconut flavor, then add more flakes, if you prefer more of an almond butter flavor then add more of that. The filling is really up to you and your personal preference.

After your filling and your outer are ready to unite, simply scoop the filling on top of your circle to create a delicious paleo no bake cookie.

Home Stretch

This time next weekend many will still be recovering from the food coma that they inflicted upon themselves... 

We are nearing the home stretch of our paleo challenge, and I just want to reiterate the importance of finishing strong. Yesterday was a tough one at the Matousek household. We wandered the aisles of Jewel in search for a paleo dinner, and all the while blurting out and eyeballing the temptations surrounding us. We so badly wanted to take the easy road... which would mean throwing in the towel and accepting our deduction of points. But we didn't, and fought through our cravings. 

So as we are rounding third base here let's all put our game faces on, and keep remembering how great we are all feeling. This challenge has taken dedication, willpower and careful planning on all of our parts, so let's not ruin it now. 

We are STRONG, both mentally and physically. And we portray that strength both in and out of the gym. Let's all continue to be that great example to our friends, family, and coworkers alike. 

Transitiong to Paleo

 Converting to a Paleo Lifestyle...

Before our gym's paleo challenge I was around 80% committed, but converting to 100% has totally changed my life. And I know I'm not the only one!

If you're thinking of taking the plunge to living a healthier, happier, sugar, dairy, and processed free lifestyle... here's a great article to give you that jump start.

 I can guarantee you that the transition won't be an easy one for most, but it will most definitely be a rewarding one.

http://paleodietlifestyle.com/transitioning-to-paleo/

Spaghetti Squash with Meat Sauce

Looking for a comfort meal but not ready to throw in the towel for our 30 day Paleo Challenge?

Spaghetti Squash

Ingredients: 

1 Yellow or Sweet Onion

5 Cloves of Garlic

1 lb Grass Fed Ground Beef

1 lb Grass Fed Ground Pork

2 Spaghetti Squashes 

1 40 oz Jar of Marinara (be sure to check ingredients- no SUGAR) 

Olive Oil

Oregano (preference) 

Basil (preference)

Garlic Powder (preference)

Salt (preference)

*We wanted to have leftovers for lunches so feel free to half this recipe

Instructions:

Preheat oven to 375 degrees. Place your spaghetti squash(s) on a baking sheet/pan and cook for 1 hour.

While your squashes are baking dice your onion, and mince your garlic. After your onion and garlic are prepped place those in a large skillet with olive oil and sauté. 

After you have sauted your onion and garlic for a few minutes add your ground beef and ground pork to the same skillet. Add Oregano, Basil, Garlic Powder and Salt- you can eyeball the amounts on these ingredients. Brown your meat and cook almost thoroughly through. 

After your meat is cooked place that in a large pot along with your marinara sauce. Bring your sauce and meat to a boil then lower the temp, and continue to cook for 1 hour.

Once your squashes are ready slice them in half and scoop out the insides. Your squashes should be soft enough to simply take a fork and make "spaghetti" noodles. They should look something like this...

You are now ready to combine your "noodles" and your sauce for a delicious paleo dinner. Pair your spaghetti squash with a warm slice of french bread fresh from the oven... Just Kidding:)

Blueberry Coconut Pancakes... Breakfast Anyone?

Pretty hard to believe that even something like pancakes can be paleo right? That's what I thought... but when I saw this recipe I thought I had to give it a try.

We are nearing the home stretch of our paleo challenge at FireForce, so what better way to step up your game then with a nice big breakfast. Or maybe you want to make a "breakfast" for dinner, why not.

Ingredients

3 Eggs

3 Tbs Melted Coconut Oil

1/2 Cup plus 2 Tbs Coconut Milk

1/2 tsp Honey

1 tsp vanilla extract

1/4 tsp Salt

1/2 Cup Coconut Flour

1 tsp Baking Soda

1/2 Cup Water
(Optional ingredients are highly recommended...
 without these pancakes would be very interesting)

Optional Ingredients

Flaked Coconut

Blueberries

Nuts

Cinnamon

Instructions

In a large bowl whisk your eggs, oil, coconut milk, honey and vanilla.

Mix in your dry ingredients: coconut flour, salt, and baking soda.

Next, add the water to thin the batter out until it reaches your desired consistency. 

(I ended up adding more than the recommended 1/2 cup water)

 Here is where you can add your blueberries if you should choose, or maybe walnuts as well.

In a well oiled pan or griddle, cook your pancakes until they are browned on both sides. 

I will warn you these can be tricky to flip, so the smaller the better in this case.

Top with 100 percent organic maple syrup for a delicous meal!

Sugar... It's NOT as Sweet as You Think

Sugar & Spice & Everything Nice... Not So Fast

As athletes we are constantly looking to improve our performance; to increase our max lifts, decrease our wod times, and just become faster and stronger all together. With that being said improvement doesn't start and end in the "box".

Improvement starts with nutrition. Which makes sense, as what we eat is really just fuel for our body. As you may know the Paleo Diet lists sugar as a "no no" and here are just a few reasons why...

Sugar has been linked to obesity; high blood pressure, high levels of triglycerides, inflammation and the list goes on and on. Sugar adds calories, yet offers NO real health benefits. Sugar rushes leaves to sugar crashes, and we all know what that feels like.

* Sugar can decrease growth hormone (the key to staying youthful and lean)

* Sugar feeds cancer

* Sugar increases cholesterol

* Sugar can weaken eyesight

* Sugar can interfere with the absorption of protein

* Sugar causes food allergies

* Sugar contributes to diabetes

* Sugar can cause cardiovascular disease

* Sugar can impair the structure of DNA

* Sugar contributes to the reduction in defense against bacterial infection (infectious diseases)

* Sugar contributes to osteoporosis

Sugar is sneaky as well as it sometimes tries to masquerade as something else. (I for one can't stand sneakiness).

Sugar can be disguised as:

• Barley Malt Syrup
• Corn sweetener
• Corn syrup, or corn syrup solids
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

So you've got a sweet tooth, I get it... I do too. Try eating fruit. Yes fruit does contain sugar but fruit is also high in water, fiber, minerals and vitamins. Fruit is filling, natural and very delicious.

I encourage you to do your own research about the negative effects of sugar... below is an article I found to be interesting.

http://www.mesapersonaltraining.com/new-sugar-guidelines-and-40-negative-effects-of-sugar/

Nothing Like Tomato Basil Soup To Warm You Up!!!

It's a cold one outside and what better way to hunker down than to warm up with a nice bowl of Paleo Tomato Basil Soup... This soup is super easy to make and is a great option for lunches for the upcoming week. The ingredients are very simple, and very few, which is also why I love making this one.

Just yesterday Star pointed out a great observation, she said this Paleo challenge is turning us all into Stepford Wives. I have to agree with her on this one. I have never in my 30 years done this much cooking and dishes and I mean EVER! 

So let's all put our cooking aprons on (men too) and let's make some SOUP! (Women no makeup or fancy dress required)

Ingredients:

1 Onion

1 Tbs Coconut Oil

1 Tbs Extra Virgin Olive Oil

1/2 Cup Fresh Basil (loosely packed, sliced)

3 Cloves Garlic, (minced)

3 Cups Chicken Stock (Low Sodium/Organic/Free Range/Homemade if possible)

5 Vine Ripened Tomatoes

6 Oz Tomato Paste (Check ingredients)

Instructions:

Preheat Oven to 350 degrees.

Clean And Quarter Tomatoes.

Toss with Olive Oil, and a dash of salt and pepper.

Roast your tomatoes on a baking sheet for 30 minutes.

In a large soup pot, heat coconut oil over medium heat.

Saute your onion and garlic until onion is translucent.

Add in the roasted tomatoes, and continue to saute for an additional minute.

Next add your 3 cups of chicken stock, the sliced basil, and tomato paste.

 Stir continuously over medium heat until the tomato paste has dissolved.

Bring to a low boil, then reduce heat to low.

Cover pot and simmer for 30 minutes.

Pour soup into a food processor high- speed blender (we used our ninja)

and puree until smooth.

Serve Hot, garnished with chopped basil.

Paleo "Stew/Roast" or Whatever You Want to Call It

Paleo Stew

This dish is all Kyle... and is great for the work week seeing as it can be ready in a flash. The ingredients are simple, not super fancy and most likely won't entail a special trip to the super market. (Which let's face it, these days we've probably all been making many trips there) I almost feel like I have replaced my clothes/housewares shopping addiction with a grocery store addiction. Knowing that there is a world of paleo recipes out there... I have to tell you has me a little excited these days.

Ingredients:

2 lb Chuck Roast (we bought ours from Wallace Farms but any Grass Fed roast preferably would do)
1 Cup Beef Broth (Home made if possible)
Garlic Powder
Salt
Pepper
1/2 Cup Water
Olive Oil
1 Sweet Onion
1 Red Pepper
1 Green Pepper
3 Zuchinnis
1/2 lb Mushrooms
1/2 lb Carrots

*whatever veggies you have handy would do for this one, the ones listed are just a suggestion- you can go traditional with simply sweet potatoes, carrots & onion or you can go crazy and make it your own)

Instructions:

Start by cutting up your veggies and placing those to the side.

Next Rub your Garlic Powder, Salt & Pepper onto the roast- (you can eyeball this one)

Pour olive oil onto a grill pan set to medium/medium high, and allow the oil to heat up to the point where if you splash a bit of water on it it will sizzle. This means your roast is ready to be seared. Sear your roast on both sides.

After your roast is seared you are now ready to toss your veggies and the roast into your crock pot and forget about it until about 8 hours later when you come home from work and it's ready to eat! Simple enough, right?

Smoked Paprika Chicken & Avocado Salsa

Looking for a quick and tasty dish with minimal work? Here's a great one for you...
This dish is perfect for those long days at work when all you want to do is prepare a speedy Paleo dinner, so that you can finally put your feet up and relax. I hear ya!!!

Ingredients:

Boneless Skinless Chicken Breasts (we purchase ours from Wallace Farms and they are excellent)
Smoked Paprika
Olive Oil
Sea Salt
Black Pepper
Garlic Powder
Avocado(s)
Pico De Gallo (we buy ours from Trader Joes but you can make it from scratch)

Instructions:

Combine your seasonings in a small bowl. You can eyeball how much to use, but I used around 2 tsps of smoked paprika, salt and pepper and a splash of garlic powder.

Next, Heat a large grill pan or skillet on medium with a nice amount of olive oil covering the pan. While the skillet is heating up rub olive oil on your chicken, and sprinkle the seasonings on top to coat the chicken. Now place your seasoned chicken in your skillet and cook until the chicken reaches an internal temperature of between 160- 170.

While your chicken is cooking away you can mix your avocado(s) with your pico de gallo. We usually eyeball this as well, but I prefer to have a consistency that is more avocado to pico. (Because I love the creaminess of the avocados) Depending on the size of your chicken breasts one avocado for both should be plenty.

After your pico and avocado are mixed to your liking, it should appear something like this.

Once your chicken is cooked thoroughly you can simply spoon your avocado salsa on top of your grilled chicken & Enjoy! We made this last night and paired it with steamed broccoli for a quick and easy dinner after a long day of work.