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.

Brussels sprouts and Chicken

Brussels Sprouts and Chicken

1 bag of Brussels Sprouts
1 cup chicken broth
salt and pepper to taste
4 strips of bacon, chopped
2 chicken breasts
4 cloves of garlic
tbs olive oil

This is a real simple recipe.
Start off by cutting the Brussels sprouts in half
Stir fry the sprouts with olive oil and chopped garlic
Set aside after sprouts have been cooking for roughly 2-3min.
In a separate pan cook the chopped bacon until desired texture then set aside to drain on paper towels.
Add bacon to Brussels sprout mix, add a cup of chicken stock and let cook for 10min.

Season the chicken breasts with pepper and salt and place on grill
Cook until done

After ten minutes go ahead and serve the Brussels sprouts and Chicken. The receipe serves two. Enjoy!

Ox Tail and Spinach

Ox Tail and Spinach

8 pieces of Ox Tail
2 tsp Olive oil
1 bag of spinach
Salt to taste
2 tsp Honey
pinch pepper
2 tbs soy sauce (gluten free)
2 tomato's chopped
2 cups of chopped seaweed
3 cloves garlic

Basic instructions (more detailed coming by the weekend)
- cook the ox tail in olive oil until browned
- add in salt, honey, pepper, soy sauce, tomatoes and seaweed
stew for 1.5 hours
- cook spinach separate with olive oil and garlic

Plate and Serve!

So why the simple instructions. Well Mrs. Coach cooks based on feel where as I cook based on detailed instructions and this being a Mrs. Coach recipe I still need to interview her for the details. So stay tuned

Paleo at Home

Grilled chicken and sweat potato/corn mash with tomato relish

5 Steps to a Paleo friendly home

1. Clean out the fridge and Cupboard. Clean out your pantry, cupboard, and fridge of all things non-Paleo (sugar, starch, etc.) If you were having troubles with alcohol i wouldn't keep beer in the house, likewise with food.

2. Cook for four when your two. Preparation is key in the Paleo, so before you get in between a grain and a hard place make sure to have your breakfast and lunch planned. The best way to do this is to cook extra dinner.

3. Sweets aren't the only thing sweet. Cookies and cakes fill a need, and that need can be filled with things that curb your sweet tooth, like nuts and fruit. But be warned, you can over do fruit too! So for desert after dinner, have a little fruit medley with some chopped almonds for desert.

2. Buy a Cook book. For many reasons, but the biggest one is that you only have so many ways too make pumpkin and meatball spaghetti. Start researching receipes and cook books then put your own Paleo twist on it. It makes dinners interesting plus, you won't get board with what your eating. Seasoning will be your best friend so experiment.

1. Join a Tribe. When cooking at home it is easiest if you have a loved one or a roommate who is interested in the Paleo lifestyle. Not only will you have some one to cook with, you now have a support team when those cravings hit the hardest. No spouse or roommate? Look online or at your CrossFit affiliate for the Paleo tribe.

Beef Rendang

Rendang short rib style

So since our Paleo workshop I have gotten many emails regarding the meat dish I brought.

The meat dish is a dish I grew up eating in Indonesia called Rendang. It is a slow stewed beef in a coconut milk based broth.

The prep time is about 20-30 minutes, and too really make the meat melt in your mouth you should cook it for at least an 1.5-2 hours. (A slow cooker would be perfect)

Ingredients:
3 cloves of garlic
10 red chili peppers
1 tbs fresh ginger grated
5 lemon grass
2 tsp coriander
2 tsp fennel
2 tsp cumin
pinch of nutmeg
1 tbs coconut oil (sub with olive oil)
1 1/4 lbs beef stew meat cut into 1 inch cubes
2 cups shredded coconut (toasted)
2 Onions diced
5 whole cloves
1 cinnamon stick
1 2/3 - 2 cups of coconut milk
1 cup water
salt to taste

Directions:

1. You can either toast your own coconut or by it prepackaged.
   
2. Using a blender or a food processor, blend the shallots, garlic, chilies, ginger, and lemon grass to a thick paste. Mix in the coriander, fennel, cumin and nutmeg.
3. Use half of the mix to marinate the cubed meat in the refrigerator while preparing the rest of dinner (15-30min).
4. In a deep cooking pan cook the onions until translucent then add the other half of the mix with the coconut, cloves, cinnamon stick, coconut milk , and water simmer for 5-10min.
   
5. Add marinated meat and bring to a boil, lower heat, and simmer until most of the liquid has gone and the meat is tender (about 1 hour). Season with salt to taste.

Now my version is a slimmed down Paleo version of the original (no potatoes). If you get a chance and you want to try a more traditional version of the recipe check out this video series: Part 1 Part 2