PDF VersionI am new at eating paleo and so far so good. However, sometimes a girls gotta have her bread. 
Thanks to this recipe, I have found my paleo substitute. ( These are the muffins we served at the Capstone CrossFit Affiliate Team Qualifier on Saturday.)
Enjoy!
Ingredients
- 1 1/2 cups almond flour
- 3/4 cup pureed banana (approx. 1 ½ bananas)
- 1 tsp baking powder
- 1 tsp baking soda
- 3 eggs
- 1/4-1/3 cup honey depending on your sweet tooth
- 1 tsp vanilla extract
- 1/8 tsp salt
- 1/2 cup chopped walnuts
Preparation
Preheat oven to 350.
Mix on low speed, together all the ingredients except for the walnuts until smooth. Once the ingredients are all mixed in, fold in the walnuts.
Fill each muffin cup with about 1/3 cup of batter and bake for 15-20 minutes.
This recipe makes about 14 regular size muffins.
That’s right, it is finally here. The 90-day Paleo Challenge comes to an end in one week! The post-test of the challenge will be held on Saturday, January 8th at 10:00 AM.
The day will go as following:
- “After” Pictures
- Skinfold Body Composition
- Warm-up
- Max Rep Pull-ups
- WOD:
5 rounds for time:
5 Deadlifts (275/185)
10 Burpees
Good luck everyone! See you in a week! Happy New Year!
*If you cannot attend this meeting time, arrange a time to meet with Steven the following week. The cost of meeting at a separate time will be $35.
Hey Crossfitters! You all have been testing and growing your fitness level at the gym through the workouts, but it is important to recognize that the FOUNDATION of fitness is what you eat and drink. No amount of intense workouts can get you to your peak fitness without first establishing a healthy diet.
To help expose you to one of the diet structures that has been very successful in producing healthy individuals, we have created a 90 day challenge to encourage you to try the Paleo diet for yourself. We have designed this challenge to provide you with support and accountability. We will provide you with metrics so that you can not only feel, but also see the results that the Paleo-Diet produces in your body over the 90 days. Yes, we know that the challenge extends over two “food-centered” holidays (God bless the famous family deserts of the season). Don’t worry. We have taken into account that you will most likely have some meals (drinks) outside of the Paleo allowances. You will have the ultimate choice when it comes to the depth with which you implement the dietary changes in your lifestyle over the course of the challenge.
The challenge director, Steven Willis, will be outlining all of the details and thoroughly explaining the Paleo Diet this Saturday at 1:00 pm at the gym. Here are the highlights of the challenge that will be covered in more detail:
- The challenge starts October 2nd and extends for 90 days.
- The challenge will have three metrics that will be assigned a point value to monitor your improvements and participation including a diet log, change in body fat percentage, and physical performance improvements.
- You will have access to an online forum where the Capstone coaches will answer your questions and provide other helpful and motivational information to keep you focused and informed during the challenge.
- There will be a mid-challenge meeting to analyze your current improvements and then a final measurement and calculation at the end of the challenge to measure your total improvements over the 90 days.
- There will be prizes awarded to the individuals that have the highest scores at the close of the challenge.
This challenge is only open to current members of Capstone CrossFit , and is free to all members that attend the kickoff this Saturday at 1:00 pm. (There will be a $35 charge to setup a time for a coach to record your initial metrics if you cannot make the meeting on October 2nd). Members can join in the challenge at anytime; however, attending the orientation and challenge kickoff will give you the best chance to qualify for one of the prizes at the close of the 90 days. Oh, one more thing… You will be working out at the kick-off, so come prepared!
Here’s to your peak fitness!
Capstone CrossFit’s first official recipe!
I love Thai food. Not only is it extremely tasty, easy to cook, and generally good for you, the majority of it can fall under the paleo diet if you omit the jasmine rice, noodles, and occasional peanuts. Thai Chicken Coconut Soup is rich, buttery, full of flavors, and of course has the classic Thai kick!
Thai Chicken Coconut Soup
There are a couple of ingredients in this recipe that can be difficult to find. The first is Galangal. The Thai name for Thai Chicken Coconut Soup, Tom Kha Gai, should indicate how important this ingredient is to the dish. Galangal (Kha) has a flavor that is distinctive from its cousin ginger, so it really should be used if at all possible. I was able to find some frozen galangal at Oriental Market on 50th and Quaker in Lubbock (It’s located in the white freezers in the back.) If you can’t locate galangal, you can use ginger instead. It will taste different, but will still be delicious!
Another critical flavor contributor to the dish, kafir lime leaves can also be difficult to track down. These are usually kept in the same freezer as the galangal at Oriental Market in Lubbock; however, I haven’t ever found them to be in stock. My substitute for these unique leaves was to use lime peel. Use a bar citrus peeler to peel strips off of one lime avoiding the bitter white pith. The peel of one small lime will be sufficient for this recipe.
While more easily found than the two previous ingredients, lemongrass appears to be a seasonal item at United. Fortunately Oriental Market has had lemongrass in stock every time I have visited. This fibrous grass is extremely fragrant, and a must have for this recipe.
Ingredients
- 1lb boneless skinless chicken breast
- 2c low sodium chicken stock (not broth!)
- 2 15oz cans of coconut milk
- 1 small (2in) piece of galangal or ginger root
- 5 kafir lime leaves or lime peel
- 2 stalks of lemongrass
- 6 red thai chili peppers
- 2Tbsp fish sauce
- 2 ripe roma tomatos
- 1 bunch of cilantro
- 2-3 limes
Preparation
To clean the lemongrass, simply cut off the tips and peel the outer layer before washing thoroughly under running water. Smash stalks with mallet or under the side of a heavy knife. Cut in half lengthwise, then cut to size to fit in your sauce pan. You will be removing these later (or at least avoiding eating them!) Next, peel and smash galangal or ginger root. Tear kafir lime leaves if you can find them, otherwise use a citrus peeler to peel strips of lime peel off of one lime. Twist or pinch each strip to release the citrus oils before adding to sauce pan. Smash thai chili peppers and then chop into small pieces.
Add lemongrass, galangal, lime leaves, and chili peppers to a 4qt sauce pan along with 2c chicken stock and two cans of coconut milk. Bring ingredients to a low boil slowly over medium heat, stirring frequently. The coconut milk will curdle if you get the heat too high, so low and slow is key!
When the mixture comes to a boil, add 2Tbsp fish sauce and the juice of 1/2 lime. Lower heat and simmer for about 10 minutes. Remove lemongrass, lime leaves/peel, and galangal with holed spoon if desired.
Trim chicken and cut into small 1/2in cubes or strips. Optionally peel and dice tomatos. Return the mixture to a low boil, then add the chicken and tomato pieces. Cook for approximately 5 minutes or until chicken is thoroughly cooked, but still tender. Remove from heat and add 1/4c of roughly chopped cilantro leaves.
Garnish with chopped green onion, fresh cilantro leaves, fresh lime juice, and more thai chili peppers (if more heat is desired.)
Serves approximately 6 people.
If you have any questions, comments, or recipe suggestions email me at randall@capstonecrossfit.com. Enjoy!
