Just to say a massive thank you to everyone who came down for the Boat Shed BBQ this past Saturday afternoon.
It was lovely to have so many of you bring your kids down and it made the afternoon feel even more relaxed and fun. We really do have an awesome community of people!
Look forward to seeing everyone at classes this week
Pete, Mike and Dan.
This Saturday we will be hosting a BBQ get together for all members.
Please feel free to bring along any family and friends and enjoy the fun with us.
We are kicking things off from 3pm onwards- classes will run as normal in the morning so you can still get your training session in!
We look forward to seeing yoi then.
Pete, Mike & Dan
Meatball anyone?! If you want to change the mince to beef, turkey etc you can
500g minced lamb
2 tsp oil
1 tbs oregano, finely chopped
2 tsp sage, finely chopped
1 tsp ground paprika
2/3 cup diced tomatoes
1/3 cup fresh basil, roughly chopped
1/2 tsp salt
1 tsp arrowroot
Pre-heat oven to 180 degrees, fan-forced.
To make the lamb balls, combine all ingredients well in a mixing bowl. Roll into 12 balls and place on
a baking tray lined with baking paper. Bake in the oven for 30-40 minutes, or until well cooked.
To make the sauce, place diced tomatoes, basil and salt in a medium sized pan and simmer for 2-3
minutes. In a cup, place arrowroot and a few tablespoons of water and mix together until there are no
lumps. Slowly add into the simmering tomato and basil sauce until mixture has thickened slightly.
To serve, place meatballs on a plate and poor tomato and basil sauce over the top.
The good ones that is!
1cup = 150g roughly
2 cups ground almonds
2 tsp baking soda
1 tsp sea salt
1 tbsp ground cinnamon
1 cup dates (de-stoned)
3 medium bananas
1 tsp apple cider vinegar
1 tbsp raw organic coconut oil
1 1/4 cups carrots (shredded)
3/4 cup raw walnuts
The above quantity made us 12 muffins
1. In a small bowl, combine almond, baking soda, salt and cinnamon.
2. In a food processor, combine dates, bananas, eggs, vinegar and coconut oil.
3. Transfer mixture to a large bowl.
4. Blend dry mixture into wet until throughly combined.
5. Fold in carrots and walnuts.
6. Spoon mixture into paper lined muffin tins.
7. Bake at 160 degrees in oven for 25 minutes.
These bad boys rock- Enjoy
Believe it people, you can enjoy the wonders of pizza without having the starchy dough base that goes with it.
MEATZA by Nick Massie
Paleo pizza with a meat crust, topped with shrimp and a blend
recipe yields approximately 12 pieces of pizza
1kg ground turkey, bison or beef
¹⁄3 minced onion
1 ¼ tbs. chili powder
¾ tbs. italian seasoning
2 tsp. garlic powder
1 ¼ bell peppers, sliced
1 ½ courgettes, sliced
½ purple onion, sliced
12 mushrooms, sliced
5 garlic cloves, pressed and minced
1 ½ jalapeño, sliced
12 tomato slices
½ cup tomato sauce
½ cup tomato purée
1. Knead together ground meat, eggs, miced onion, chili powder, Italian seasoning and garlic powder.
2. Spread meat onto 12″ x 18″ half sheet pan to create a crust.
3. Cook for 12 minutes at 160-180 degrees.
4. Fry shrimp in a pan while crust is baking.
5. Mix together bell pepper, courgettes, purple onion, mushrooms and garlic cloves.
6. Steam mixed vegetables in the oven or in a pan for about 8-12 minutes. Drain excess juice.
7. Drain fat from meat crust.
8. Mix together tomato sauce and tomato purée and spread evenly on meat crust.
9. Spread steamed vegetables, tomato slices, jalapeño slices and shrimp on meatza.
10. Drizzle extra tomato sauce/purée mixture over meatza.
11. Cook for 10 minutes at 160-180 degrees.
Enjoy an outstanding meal!
Receipe taken from the CrossFit Journal
Coconut Cashew Chicken – Serves 4
(courtesy of The Paleo Diet Cookbook by Dr. Loren Cordain)
4 skinless/boneless chicken breasts (pounded thin with meat tenderizer)
1 cup coconut curry (2 tbs extra virgin olive oil; 1 medium chopped onion, 1 Green pepper diced, 1 small chopped tomato, 4 garlic cloves crushed, 1-1inch piece fresh ginger root, 1 tbs salt free garam masala spice blend, 8 ounces coconut milk/half a tin)
1/4 Cup Chopped Cashews (although I went for half a cup because I love cashews and god forbid we had too much good fat..)
Combine chicken and curry, marinate in fridge for at least 2 hours. Remove from refrigerator 30 minutes before cooking. Preheat oven to 180 degrees. Place chicken on wire rack and cook for 20 minutes, turning at half way point. Remove from oven and scatter with cashews.
Enjoy ladies and gents..
We all enjoy a good treat whether it be something sweet or something savoury. I certainly know I do and the fact that I have been crossing off on my calender a count down until krispy kreme in Cardiff opens today says it all!
However we have a few receipes that can help you stay on the straight and narrow whilst still satisfying those taste buds of yours.
Here are a few ideas for you to try which are simple to make coustesy of one of our members (thanks Karen!)
4 whole eggs
3-4 tablespoons of ground almonds
2-3 tablespoons of whey protein (flavour is your choice)
At this point whisk up…
Xtras to add to make them super paleo pancakes…berries after you have whisked or desiccated coconut
Fry off in a non stick pan and serve with some mashed banana or spread some peanut butter over- LOVELY!
Peanut Butter Balls-
1 cup of dates (de-stoned)
1/2 cup cashews
2 tbsp peanut butter (organic Meridian if possible)
Dribble vanilla essence (optional)
Add all ingredients in a food processor until it resembles chunky breadcrumbs then roll into balls and pop them in the fridge. I didn’t have meridian peanut butter so I used organic stuff and I may have added too much vanilla but you can add more or less of each ingredient depending on preference!