Archive | January, 2013

WOD Against Hunger

28 Jan

We’ve been working on building our CrossFit member community through events at our home box and I proposed a fundraiser/food drive for the local food pantry. The event was $20 or the food equivalent and the workout was as follows:

8 rounds in teams of 4

1000 meter relays (250 each person)

AMRAP ground to overhead 75/55#

Between rowing cycles, one cycle of rest, one of ground to overhead lifing, and a cycle of rest. Cycles were equivalent to the time it took your rowing team member to complete 250 meters. It took most teams between 32 and 35 minutes and we gave points for lifts. Two points for snactches, and one point for clean and jerks. Each point was rewarded with a second off your teams final time. Everyone said they had a great time and we had 5 teams from our box and a team of athletes from Phenomenal CrossFit. It was a great turnout and we may have to make it an annual event! We of course encouraged everyone to bring paleo items like tuna, canned vegetables, and fruit. I also reminded everyone that many items sitting in their pantry may not be paleo and this was the perfect opportunity to purge noodles, rice, beans, peanut butter, etc.

Here’s a picture of my beautiful box at The Foundry AKA Printer’s Row CrossFit. Hey team! And there’s my hubs, Coach Brad at the far left, briefing the athletes on the details.



Garlic Rosemary Roast Chicken

28 Jan


Okay, okay. I know. Another roast made with bacon fat. Well I just can’t help myself 🙂 Rinse your chicken and remove the giblets. Rub it down with bacon grease. Sprinkle each side with 1 tsp salt, 1/2 tsp freshly ground rosemary, 1/2 tsp garlic. I don’t have a rotisserie, but I do have metal skewers which I poke through each shoulder down through the bottom and across under the wings and legs to prevent the chicken from touching the bottom of the pan. Cook on 375 for approximately 2 hours for a 5 pound chicken.

THEN…. Once the chicken cools I immediately eat the crispy delicious wings before I clean all the meat off the bones. I then put the bones in a pot with water and this is the important part: scrape the brown crispy drippings from the bottom of the chicken pan and add it to the pot. Bring to a boil, agitate, and turn it off to cool. Pour the broth into a freezer bag and store for the next time you want to make soup or the next time you get sick. I never waste a chance to make a nice chicken broth 🙂

5 pound chicken
2 tsp salt
1 tsp garlic powder
1 tsp freshly ground rosemary
6 to 8 metal skewers
9×13 inch cake pan
tin foil
bacon grease

Beef & Vegetable Chili

28 Jan


I have many different versions of my chili recipe depending on which veggies I have in the fridge. My seasoning is always the same and the must have ingredients in my book are tomato, cauliflower, onion, and bell peppers. I’ve been known to put everything in from carrots to zucchini. Here is one I made on a particular day that was tasty! I make it with red wine only sometimes and sometimes I add a splash of beer instead if we have it.


1.5 lbs ground beef
3 cans or 6 cups diced tomato
1 diced small onion
1 green bell pepper finely diced about 1/4 inch
3 celery stalks
2 diced carrots
1 diced zucchini
1/2 head cauliflower (just the top flowery portion)
3 Tbsp Chili powder
1 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp & 1 tsp salt
1 Tbsp cumin
tsp coriander
tsp paprika
tsp parsley
tsp oregano
tsp basil
1/2 tsp cayenne pepper
1/2 tsp pepper
1/4 cup red wine (optional)
1/4 cup olive oil (optional)
2 Tbsp olive oil for sautéing

Sauté your ground beef in a pan first to make it into nice big chunks. This was a topic of discussion at the last chili tasting we had. If you just put it in the crockpot uncooked it sort of disintegrates. Then, put ground beef, tomatoes, and seasoning into a slow cooker or on low in a large pot. Let cook one hour. In a skillet add onion, green peppers, and zucchini and brown. Optionally deglaze the pan with red wine. Add to the beef and tomato along with the rest of the vegetables and cook on high in the crockpot or low on the stovetop for 2 hours. If you’re making this for toddlers I would shape the beef into meatballs first and bake on 350 for 20 minutes or brown in a skillet before you put the meat in the sauce. It’s easier to pick up with your fingers that way.

A note on the olive oil: If you do use a lower fat beef you should add the optional olive oil to add satiety to the meal. Low fat meat and vegetables leaves me hungry.

A note on the seasoning: My recommendation is to buy an extra seasoning shaker or reuse and empty one and add all of the spices to it so you have it ready for the next time you make chili!


Above is the very basic recipe for chili made as my Mom would say jokingly “mo better” by sliced avocado and fresh salsa. It’s from day 3 of my no sugar challenge. And here, once again, is just the recipe for chili seasoning.

Beef Chili Seasoning

28 Jan

3 Tbsp Chili powder
1 Tbsp onion powder
1 Tbsp garlic powder
1 Tbsp & 1 tsp salt
1 Tbsp cumin
tsp coriander
tsp paprika
tsp parsley
tsp oregano
tsp basil
1/2 tsp cayenne pepper
1/2 tsp pepper

I like to wash out an empty jar and make a triple XL version of this to keep in the pantry.

Shredded Pork Shoulder Stir Fry

27 Jan


Pork Shoulder:

3.5 lb pork shoulder, skin removed
3 Tbsp bacon fat or oil
2 tsp salt
2 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne pepper
2 cups water
2 tsp white vinegar
1/2 cup teriyaki sauce


Heat the bacon fat in the Dutch oven on the stove top on medium high. Coat the pork in the seasoning and brown pork on all sides in Dutch oven. Turn off the heat and pour in 2 cups of water, 2 tsp white vinegar, and a half cup of teriyaki sauce. Preheat the oven to 350 and cook about 3 hours.

Let the pork cool and remove the bones. Pull pork apart with two forks or cut with kitchen scissors. Scrape some of the brown crispness from the Dutch oven and add to the meat.

My Veggie Mix:


12 oz frozen broccoli crowns
12 oz tri color diced bell pepper mix (red, green, yellow)
12 oz mixed veggies (green beans/carrots/corn/lima beans)*
6 oz frozen diced onions
*corn and lima beans are not paleo so you can add diced carrots and green beans separately or pick out the things you don’t like)

I heated up my skillet with some olive oil on medium high and added in the veggies with a splash of coconut aminos (paleo soy sauce replacement), a squeeze of lemon juice, and 1/4 cup teriyaki sauce.

Teriyaki Sauce:

1/2 cup syrup
1/4 cup white wine vinegar
1/4 cup honey
1/4 cup coconut aminos
1/4 cup orange juice
2 inch slice onion aprrox. 3 inches in diameter
4 cloves chopped garlic
1 Tbsp ground ginger
1 Tbsp orange rind
1 Tbsp olive oil or sesame oil

Heat a skillet on medium and brown the onions, garlic, ginger, and orange rind before adding to the remaining ingredients in a food processor.

There are many versions of paleo teriyaki sauce out there so if you find a good one, please send it my way 🙂

Why is it so cold outside?

23 Jan


Chicago is freezing! It’s so cold outside that while waiting for the bus last night my legs were numb. This brings me to the topic of stocking the heck out of your freezer in the winter. Every two weeks I get groceries and I try to pick an assortment of meats, frozen vegetables, nuts and dried fruit for trail mix, and a few shelf stable things like canned tomatoes and single serve apple sauce. I also buy a few days worth of fresh fruits and vegetables, especially bananas and blueberries, yum. When I trek home from the gym I stop and buy fresh items here and there, but in the winter I cook and meal plan primarily from the freezer. I think my next shopping trip I will post my grocery list so I can share how it is that I really only grocery shop twice a month.

This morning I began prepping my 3 lb pork shoulder for stir fry. I cut the skin off using scissors and seared it in bacon fat in the dutch oven on the stove top with 2 tsp salt, 2 tsp onion powder, 1 tsp garlic powder, 1/2 tsp cayenne pepper. It’s slow cooking now for 3 hours on 350 in a sauce of water, vinegar, and paleo teriyaki sauce (recipe to come). I’ve made a veggie mix ready for the wok using mixed veggies. One of them does include a small amount of corn, but you can use any variety you want, or just pick out the corn, ha ha. Paleo cooking doesn’t have to be all freshly picked, hand diced vegetables. I love to eat fresh in the summer, but in the winter I’m content to live primarily out of the overstocked freezer 🙂

Naked Paleo Wings

18 Jan



2 lbs chicken wings
1/4 cup olive oil
1 Tbsp salt
1/4 tsp cayenne pepper

Preheat your oven to 450. Take 2 pounds of chicken wings and put them in a bowl. Pour in 1/4 cup of olive oil. Coat with a tablespoon of salt and a quarter tablespoon of cayenne pepper. Toss them around to make sure they are evenly coated. Spread them out on a baking pan and bake them for 50 to 60 minutes or until the outside looks nice and crispy.


1.5 lbs red potatoes
1 lb carrots unpeeled
2 Tbsp olive oil
1 tsp salt
1 tsp onion powder
1/2 tsp pepper
1/4 tsp cayenne pepper
1/4 tsp garlic

Dice 4 to 5 red potatoes and 1 lb carrots into a glass baking dish. Coat with 2 Tbsp olive oil, 1 tsp onion powder, 1 tsp salt, 1/2 tsp pepper, 1/4 tsp cayenne pepper, 1/4 tsp garlic. Cover in tin foil and put in the oven with wings.