Beef stew

Slow cookers are amazing. I know that with my and Mrs. Coach's schedule with out one we would be left to eating grilled chicken and broccoli every night.

Here is a modified beef goulash recipe that I made the other night. It turned out amazing and being that all the ingredients were Paleo friendly even better. We ate this on its own but feel free to serve over a fresh steamed vegetables.

Ingredients
- Stewed beef
- 3 onions sliced
- 3 zucchini sliced
- 4 cloves garlic chopped
- pinch of salt & pepper to taste
- 2.5 cups of chicken/vegetable stock
- tbs olive oil
- 3 bay leaves
- tbs fennel seeds
- tsp cumin
- tbs tomato paste (I used a cup of fresh tomato sauce)

Brown the beef in the oil, add the rest and cook for 2 min. then put in slow cooker for 2-3hours.

Beef stew from CrossFit Irvine on Vimeo.

Banana Pancakes

The recipe and description below are from NorCal Strength and Conditioning. Thanks Katie!

Sunday mornings are a perfect excuse to make pancakes...you have a little more time to relax in the kitchen and enjoy the process! Why not make your pancakes this Sunday even more fantastic with a little banana, and my favorite, some coconut!

These little cakes are packed full of protein as well. I use four eggs per batch, which makes about seven pancakes. We have been lucky enough to get fresh eggs from Karen and Merre for the last couple of months and they have been delicious. Thank you! If you aren’t lucky enough to have farm fresh eggs delivered to you...check the Saturday Farmer’s Market!

Eggs are an inexpensive, and excellent source of protein that we are lucky enough to get year round. Plus, they are full of nutrients; especially the yolk. The egg yolk contains choline which is a key component of healthy cell membranes, nerves and brain cells. Eggs also provide lutein, which helps protect your eyes. Eggs provide a significant source of iodine as well. Iodine is key in regulating thyroid function. Eggs are a great way to start your morning, so keep in mind these health benefits when shopping for eggs. Your body will thank you for buying quality eggs.... and the free range chickens will like you too !

Eating quality eggs (free range, or omega 3 enriched) is one way that you can improve the Omega 3/Omega 6 ratio in your diet. Ideally there should be a 1:1 ratio so that we are mimicking the ratios of our paleolithic ancestors. Both Omega 3 and Omega 6 fatty acids are critical for body functions--however our modern day diet typically includes an abundance of omega 6’s in the vegetable oils (corn, soy, canola, and peanut) and the grain fed meats that we consume. This can create an imbalance that may lead to increased inflammation and a host of other problems. Adding farm fresh or O3 enriched eggs, eating fresh caught cold water fish (not farm raised) and grass-fed beef or wild game are all delicious ways to help balance out your Omega 3/Omega 6 ratios! And of course gettin’ in your fish oil!

I can’t think of a better way to start my Sunday...Enjoy!

Katie’s Banana Pancakes:
2 Ripe Bananas
4 Eggs
1 Cup almond flour
1 Cup unsweetened shredded coconut
1 Tablespoon of vanilla
1-2 teaspoons of cinnamon

Directions:
Mix all ingredients in a large bowl. Heat coconut oil on medium/low. Pour 1/4 cup of batter into pan and cook pancake till bottom is browned, then flip. Be sure to watch these--they can burn easily!
Top with more coconut oil, almond butter, butter, mashed strawberries, or maple syrup.

Bok Choy and Steak Mmmmm

One of my favorite blogs for learning about recipes and a gluten free diet is Elana's Pantry. Not only are the recipes delicious they are simple and easy to make.

Plus, I grew up with baked goods, so once I cleaned up my eating habits baking was a tough thing to give up. Elana's Pantry has a wealth of knowledge & recipes that I would recommend everyone spend some time with.

The Gluten-free Almond Flour cookbook by Elana's Pantry is a must have for any Paleo/Gluten free baker.

I'll be posting our own videos soon but until then here is a video by Lillian Mara Medville making Elan's Double Chocolate Cherry cookies from her cook book. The video is entertaining but also show that anyone can bake gluten free recipes that taste good too!

Double Chocolate Cherry Cookies!!! from lillian mara medville on Vimeo.