2/3 c coconut oil
1/2 c honey
1 tsp vanilla

4 large eggs
3 Ripe bananas

1c no sugar added (80% cocoa) dark chocolate
1c Walnuts

Combine dry ingredients

Combine wet ingredients

Beat and add eggs and bananas

Fold in chocolate and walnuts

Bake cookies on cookie sheet with parchment paper at 350 for 15-18 minutes

Makes 24 cookies

We love the Tuscan Kale Salad at True Foods.  So guess what we are going to make this weekend!  Kale is a great source of calcium and iron – both essential for good WOD performance.  If you are feeling adventurous, here is a link to the recipe: http://www.truefoodkitchen.com/recipes/tuscan-kale-salad.php

If you are interested in getting next week’s bag of yummy goodness, just send an e-mail to don@crossfitscottsdale.com by noon on Sunday and drop off your check for $20 to Cathy Kalos no later than 6pm on Monday at CrossFit Scottsdale.  For more info on North Scottsdale Organics, check out their website http://www.northscottsdaleorganics.com/index.html.  Enjoy!

The delicious Tuscan Kale Salad from True Food Kitchen

Another cooking demo from EverydayPaleo.com

Ingredients:

• 1 small handful of walnuts
• 1 small handful of pecans
• 2 tablespoons ground flax seed
• 1/2 – 1 teaspoon ground cinnamon
• 1 pinch of ground nutmeg
• 1 pinch ground ginger
• 1 tablespoon almond butter
• 1 banana, mashed
• 3 eggs
• 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
• 2 teaspoons pumpkin seeds
• 1 handful of goji berries or fresh berries

Directions:

Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.

Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.

Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want. Lick the bowl clean!

Garlic Mustard Dressing

Avocado dressing & Sun dried tomato dressing

Paleo Caesar dressing

Tons of salad dressings and vinegarettes along with preparation how-tos

Post your favorites to comments.

Breadless Cauliflower and Mushroom Stuffing from Marks Daily Apple

Other Paleo Stuffing Options

Stuffing and Cranberry Sauce Paleo Style from Whole 9

Roasted Root Vegetables from Scott Hagnas at Catalyst Athletics another great recipe resource

This is a great blog on a Paleo Thanksgiving and has a tasty sweet potato recipe that is supper easy.

Paleo Pumpkin Pie

Another Paleo Pumpkin Pie Recipe This one is from a new favorite website of mine The Food Lover’s Primal Palate www.primal-palate.com Check out their cranberry sauce too.

Here is a good paleo pie crust recipe that was taken from www.sonofgrok.com cheesecake recipe. Since cheese isn’t paleo but the crust looked good I wanted to post it. Use with pumpkin or apple pie:

•1+ cup of almond flour
•3 Tbsp organic butter or Coconut oil
•1 teaspoon cinnamon
1.Melt the butter or coconut oil in a large bowl.
2.Add cinnamon
3.Add almond flour and mix until you get a good crumbly consistency
4.Press very thinly into your pie pan

Most of all be thankful for friends, family and good health! Enjoy and post your recipes to comments!

Breakfast Paleo Pizza Recipe

This recipe comes from the Paleo Mama website that has awesome Paleo recipes.  Check them out at www.paleomama.com.

Ingredients:

1 lb or roughly 4 cups of pecan halves

1 egg white

1 tbs water

2/3 cup honey

1/2 tsp sea salt

1/2 tsp ground cinnamon

Directions:

1. Preheat oven to 250.

2.  Line a cookie sheet with parchment paper.

3.  In a large bowl, put in egg white and water.  Using a fork or whisk, beat together until it is frothy.

4.  Dump in pecans and stir until they are completely coated.

5.  In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.

6.  Pour honey mixture over nuts and stir to combine completely.

7.  Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.

8.  Bake for about an hour to an hour and a half, stirring every 15 minutes.

9.  Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).

10.  Once cool, break up and store in zip top bags at room temperature.

Tip #1:  Clean out all non-paleo foods from the house.  Your family doesn’t need them either and they will survive just fine without them. Check out this blog Paleo is Possible

Tip #2: Go grocery store shopping.  Use your shopping list in the back of your success journal.  Get meats and veggies, nuts & seeds, oils, and some fruit.  Get enough to start you on Saturday (see sample day and/or recipes)

Sample Paleo Day 1: (Practically Paleo)

Breakfast: 3-5 scrambled eggs, 1 cup strawberries and 1-2tbsp almond butter
Lunch: Grilled chicken, avocado and shredded carrots wrapped in lettuce (3-4), some almonds
Snack: Lara Bar & 2 pieces of Trader Joe’s Beef Jerky
Dinner: Grilled Steak, steamed broccoli with olive oil and avocado
Dessert: 1/2 apple with 1tbsp almond butter

Sample Paleo Day 2:

Breakfast: Turkey burger, avocado and 1/2 apple
Snack: Egg protein smoothie with almond milk or water
Lunch: Burger wrapped in lettuce with tomato, avocado or guacamole, salsa, with carrots or a salad
Snack: cucumbers and almond butter or almonds
Dinner:  Shrimp cooked in olive oil and garlic with roasted asparagus in olive oil
Dessert: Coconut milk ice cream (1 can coconut milk, frozen fruit, a touch of honey-blend and freeze for 1 hour)

Here are 2 recipes from The Paleo Cookbook which you can order here and has over 310 paleo recipes that you can download and get right away.

Boiled Eggs with Asparagus and Thinly sliced Iceburg Lettuce & Flaked Salmon with Char-Grilled Greens

There is a great Paleo dessert cookbook there too!

Other links and recipes:  Paleo Pancakes
Paleo Banana Bread or Muffins
Skip’s Crustless Quiche  (make these in a muffin tin for a portable quick breakfast)
Ground Beef & Lettuce Wrap

www.robbwolf.com
www.thehealthycookingcoach.com
www.marksdailyapple.com
www.thepaleodiet.com

Get cleaned out, shop, prep and be ready for Saturday!  Go Primal!

THE TWIST:  Paleo Challengers will get ONE FREE day on the challenge.  This means ONE day that points don’t matter and you can relax.  You will also get ONE FREE Class the last week of the challenge.  Now just DO IT!

Here is a Paleo Pancake Recipe from one of our students:

GOOD MORNING – Perfect Pancakes

Ingredients:
3 whole eggs

1/2 cup almond meal

1/2 cup coconut milk

1 cup apple sauce or 2 bananas
2 tsp cinnamon

1 tsp vanilla extract

Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)

If you like fruit like I do, I recommend:

1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)

Prep:
Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.

*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface

For a tropical fruit syrup we took frozen pineapple, mango, and 3 tbsp coconut milk and cooked it in a sauce pan on low until it is mushy. The same can be done with frozen berries just leave out the coconut milk.

Eggs, Bacon, Fruit, Avocado & Paleo Pancakes

Skips Swimming WOD:

Swim the length of the pool and back
34 Squats (in or out of the water)
34 leg kicks in the water

3 Rounds for Time

Happy Birthday Skip!

~Coach Tiffany