Chicken Fajita Salad
This cab be made for dinner and then packed and used as leftovers for lunch. For best results, use lean beef or turkey, and add Italian Seasoning if desired.
Paleo Pumpkin Muffins
1. Grease 6 muffin tins with coconut oil
2. Mix all ingredients. Pour mix into the 6 tins.
3. Bake at 350F for 25 minutes on the middle rack.
4. Stick almonds in the top when they come out hot.
Meatballs With Crunchy Sweet Potato Chips
1 /3 cup almond meal
3 cups baby spinach
1tsp dijon mustard (optional)
25g tomato paste
1 sweet potato, medium
1. Pre-heat fan-forced oven to 180 degrees Celsius.
2. Place spinach in a bowl and cover with boiling water, leave for 2 minutes before draining as much liquid as possible from the spinach. Chop well. Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.
3. Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper.
4. Bake in the oven for 10-15 minutes, or until browned and cooked through.
5. Meanwhile, heat enough oil in a frying pan for deep frying. Peel sweet potato then slice into ribbons using a vegetable peeler. Place a small handful of sweet potato ribbons in frying pan and fry for 2-3 minutes, or until slightly browned. Remove from frying pan and place on a plate lined with paper towel to drain.
6. Repeat with remaining sweet potato.
7. To serve, place sweet potato ribbons on a plate and top with meatballs.
Below are all the results we have for each of you!
Here's a little help for those of you with a sweet tooth, Enjoy!!
PALEO PUMPKIN PIE
15 oz can solid pack pumpkin
1/2 Cup Agave
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ginger
1/3 Cup Ground Almonds
8 Pecan Halves
1. Mix up everything but the nuts in 1 bowl
2. Spread the ground almonds out into the pie pan
3. Gently pour mixture into pan and add pecan halves on top
4. Cook for 45-60 min at 170º (watch it - i put foil on top half way thru to make sure nothing burns)
5. Check by inserting toothpick or butter knife - should come out clean.
PALEO VANILLA ICECREAM
8 egg yolks
3 tsp vanilla extract
1/2 cup honey
3 cans full fat coconut milk (no light — you’re paying for water in the can)
1. Separate eggs and put the yolks in a mixing bowl. (you can save the whites for breakfast)
2. Beat the yolks on high until they are lighter in color and thickened.
3. Open cans of coconut milk and put in a large pot on the stove along with 2 tsp of vanilla and the honey. Heat the pot to a simmer (little bubbles at the edge but not a boil) over medium low heat and then remove pot from the heat.
4. Add a cup and a half of the warm milk to the egg and beat to combine. (This will prevent the eggs from scrambling when you add them to the hot coconut milk).
5. Pour the egg mix into the coconut milk and return the pot to the stove on low heat. Use a whisk to combine all of the ingredients.
6. Whisk often while the custard cooks. It will thicken and will be able to coat the back of a spoon.
7. Pour the mixture into a freezer safe container and let it sit at room temperature for half an hour. Stir in final tsp of vanilla extract.
8. Lay a piece of plastic wrap directly on the surface of the custard (this will prevent the formation of a pudding skin while it chills).
9. Put the container in the fridge for 3-4 hours until it is cold.
10. Turn on the ice cream maker so that it is spinning THEN add the mixture. (If it isn’t already running, the cream can freeze to the sides and seize up the machine)
11. Spin for 25-30 minutes. You will end up with soft serve consistency.
12. Put ice cream back in freezer safe container and put in the freezer for about 2 hours to firm it up.
13. Scoop and enjoy!
16oz almond butter
1 cup honey
1 tbsp pure vanilla
1/2 cup cocoa powder
1/2 tsp sea salt
1 tsp baking soda
1. Grease a pan
2. Blend almond butter until smooth (microwave a little bit).
3. Add eggs, honey and vanilla. Blend cocoa, salt, and baking soda.
4. Bake AT 160º for 30-40 minutes.
1 cup macadamia nuts
1 cup walnuts
1 tsp ground cinnamon
8 oz dates
2 cups strawberries
8 oz dates
3 cups strawberries cut into bite sized slices
1 cup kiwi cut into bite sized slices
1/2 cup unsweetened shredded coconut, plus a little more to decorate
2 tbs lemon juice
1. Chop 8 oz of dates into chunks and soak in water for 15 minutes.
2. Put nuts in a food processor and pulse until they grind up into tiny crumb-like pieces. Don’t just hit the “on” button or they will become nut butter quicker than you’d believe.
3. Chop dates into chunks and put in food processor along with the cinnamon.
4. Pulse mixture until it comes together and resembles a graham cracker crust mix.
5. Press this mixture into a 9 inch pie plate starting at the center and working your way out to the edges. Use your fingers to press and crimp the edges to be pretty. (This is for mom, after all)
6. Stash the crust in the freezer while you prep the filling.
7. Chop up 2 cups of strawberries and put in a blender.
8. Drain dates and add to blender with lemon juice.
9. Puree until smooth.
10. In a large bowl, combine the bite sized slices of strawberries and kiwi along with the shredded coconut. Pour puree over the mix and gently combine with a rubber spatula.
11. Carefully put filling into the crust and spread with spatula to even it out. Sprinkle some shredded coconut on top.
12. Chill pie in the fridge for at least an hour.
A few suggetsions for breaky guys. ENJOY...
When they mention 'BLOCKS' they are referring to 'ZONE' eating, which is a popular eating plan for CrossFitters
3 or 4 block Zone / paleo
1 whole egg plus 4 egg whites (4 block use 2 whole eggs + 4 egg whites)
1/3 cup kumara cooked (4 block 2/3 cup kumara)
1 1/2 cups mixed vegetables, either cooked or frozen, non starch
Season to taste with herbs, spices, ground pepper etc, avoid salt
Heat 1 tsp olive oil and gently cook vegetables until hot, add kumara and heat through.
Mix eggs and add to pan – cook through gently and grill top to finish.
Eggs and Bacon Breakfast (3 or 4 block) Zone /Paleo
1 whole egg (4 block – 2 whole eggs) plus 2 egg whites (scramble eggs)
1 oz (30 grams) lean bacon
2 tomatoes cut through the middle and grilled
4 block – use 1/3 cup kumara (left-over and mash), make into patty and saute in a little oil
1 apple or 1 orange or 1 pear (or any fruit – cup sized portion)
1 ½ cups mixed fresh fruit (4 blocks 2 cups)– berries, pineapple, apple, kiwi, orange, frozen berries etc
3 or 4 blocks whey or egg white protein powder (21 or 28 grams)
2 (4 block 3 tsp) teaspoon olive oil, almond oil or flax oil
a little water or coconut milk and water to mix
Blend together in blender, add ice and spirulina if desired.
Grilled Fish, tomatoes
4 ½ oz (130g) fresh fish fillet, grilled or pan fried with a little olive oil (4 block use 6oz or 170g)
2 tomatoes, cut in half and grilled or seared in the pan
Sauted mushrooms, with garlic and butter
1 kiwifruit or 1/2 cup berries (4 block 1 cup portion fruit)
Salmon scrambled eggs or omelette
1 egg and 2 egg whites (4 block 2 egg and 2 egg whites)
1 oz (30 grams) canned salmon
make omelette or scramble eggs as desired, add herbs to taste like fresh dill and parsley, fold in salmon
1/3 cup kumara mash (use left over) make into patty and saute (4 block use 2/3 cup)
(or other veggies sauteed)
1/2 apple or orange, or 1/2 cup portion fruit
Well guys there has been a little more released regarding the games as you would have seen from the main page.
NOW is the time to let me know your intentions as there isn't much time before it all begins.
As you would have seen both individuals and affiliate teams are selected from the OPEN Sectionals, which will take place from early March to April. That way everyone can have a go whether individual or team and CrossFit HQ will select the individuals and teams that do the best overall to progress.
What this means to us, is that if you are thinking of doing either individual or team you can try both, which I would encourage.
There is still the Regionals, where all the potential teams will come together to qualify for the Worlds in the U.S. so game on people.
As part of the lead up, normally training will continue, but we will have Sunday as an extra training session for both individuals and team people. I will confirm the time when we confirm numbers.
If you are one of those keen, training will
I AGAIN encourage you all to have a go a the games even if it is just completing the WODS for the games. The opportunity will be an awesome experience and hopefully we will be able to qualify a team and some individuals to progress through to the Regionals, which again is an experience in itself.
So at this stage the time line is as follows;
OPEN DAY: 12th Feb 11
SECTIONALS: Early March to April 11
REGIONALS: Late May 11
WORLDS: Late July 11
Also, you would have seen the new format for the MASTERS, which has age groups from 45 onwards. Excellent idea, just a shame they don't have one for those 40's plus!!
What this means is that those of you that fall within that category can have a CRACK!!! Let me know if this is you and you are keen to have a go.
Finally, the efforts of you guys is commendable over the last 12 months. This includes those that just want to be part of the REX experience and train for health and fitness, to those who are keen to take it to the next level and compete. The GAMES gives us an opportunity to support those of you wanting to go to that next level and I would urge everyone to get behind all those involved and experience Cross Fit for what it is, not only for the competitor, but for the community as a whole.
Couple of good ones that are really good.
Lemon and garlic scallops recipe
Bacon, Grape and Broccoli Salad
This simple salad. It’s very hearty, nutritious and a really quick meal of snack fix.
The texture of this salad is amazing: crispy bacon, crunchy almonds and juicy grapes. This recipe usually calls for raisins, but the grapes give a much nicer texture to the salad.
You can of course play around, use more or less of any of the ingredients depending on your preferences. Celery also goes well in this salad. You can also add fresh chopped dill to the dressing for an even fancier taste.
Bacon, grape & broccoli recipe Serves 6
Hope everyone had a good Xmas and New Year and are raring to get back into it again in 2011. Everything is back to normal as of Monday the 3rd Jan with a big few months planned.
Our BOOT CAMPS crank up again on the 10th Jan with the format changed slightly and the threat of alternate training venues being realised. Don't worry though all new training venue's are close to the original ones and will provide that variation and bit extra to the training.
February is the next IN HOUSE COMP which from initial responses promises to be an interesting event. I am looking forward to our second In HOUSE COMP and encourage all to have a go and experience the competition and chance to be the REX Best. Remember even if you aren't chasing the title the day is a great chance for all of us to get together and have some fun and a few laughs as well as smash out a few WODS.
March or thereabouts will be the chance for those keen to have a go at the online qualifier for CrossFit Games 2011. More to follow on this when details are released soon.
Remember also that we are looking at getting a crew to go over to the states for the games in July, so once more details are known we will start pushing this more for those keen.
Anyways, all trainers and staff at REX look forward to seeing you all back into it for 2011 and we welcome all those people not only knew to CrossFit, but to REX to continue with their training and look to achieving their fitness goals.
Brian - Trainer REX
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