Garlic Butter

One of the recipes Ditty and I made last week involved making our own garlic butter by heating up...you guessed it: garlic and butter. It's an easy way to change things up and I really like on a microwaved sweet potato, although there are probably a thousand other ways to use it. Be sure to use pastured butter like Kerry Gold (we get it at Trader Joe's)

about 2 tbsp of butter and 1 tsp of garlic (I don't measure, but I bet you were wondering)

microwaved for about 20-30 seconds

added a new kick to the sweet potato

Chicken with Broccoli Rabe and Caramelized Onions

Liver: the Paleo Superfood You Should Be Eating

Liver. Just the mention of the name sends shudders down people's spines. It functions as a vital organ in animals and humans, but is it really something we should be eating? Let's take a look. 

Chuck Norris rarely ate, but when he did, it was liver

LIVER: A NUTRIENT POWERHOUSE

You may not realize it, but eating organs is one of the best things you can do for health and longevity. Hunter-gatherers even favored the organs while throwing muscle meat to their dogs. Rich in protein, vitamins, and minerals, organ meats may not be palatable, but they are certainly good for the body. Liver in particular is one of the best organs to chow down on. It's a great source of CoQ10 (important for heart health), contains high quality protein, and is one of the best sources of iron and vitamin A. If you were to compare the amount of vitamins in liver to fruit and vegetables, it's like comparing a Ferrari to a Dodge Neon. Both will get you what you need, but one is supercharged. Case in point: check out the chart below from Paleo Cafe. You'll see that liver has 3x potassium compared to an apple, 4.5x the amount of vitamin C compared to a carrot, and a whopping 1,335x the amount of vitamin A compared to red meat. The next most concentrated source of vitamin A is carrot juice (source: USDA)

holy nutrients, Batman!

WANT TO RUN/SWIM/WOD LONGER? EAT LIVER. 
 Liver is also known for its mysterious anti-fatiguing effect. A 1975 article published in Prevention magazine described the experiment as follows:

"After several weeks, the animals were placed one by one into a drum of cold water from which they could not climb out. They literally were forced to sink or swim. Rats in the first group swam for an average 13.3 minutes before giving up. The second group, which had the added fortifications of B vitamins, swam for an average of 13.4 minutes. Of the last group of rats, the ones receiving liver, three swam for 63, 83 and 87 minutes. The other nine rats in this group were still swimming vigorously at the end of two hours when the test was terminated. Something in the liver had prevented them from becoming exhausted. To this day scientists have not been able to pin a label on this anti-fatigue factor." (Weston Price Foundation) 

Are you kidding me?? Swimming 9x longer and having the experiment actually end before they could find out what happened with those remaining nine rats is astonishing. If you are a triathlete, CrossFitter, or just a HUMAN BEING, this should inspire you to eat liver.

NOT ALL LIVERS ARE EQUAL

In high school and college, you probably saw those pictures of human livers from alcoholics compared to healthy person's. The same can be considered for animals. Make sure you're choosing healthy, vibrant, red liver when about to chow down. If reading this is not enough to convince you, check out this picture.

I know which one I'm picking

MAKING LIVER TASTY

Yes, I realize the thought of eating liver is still gross. There are a lot of recipes out there in the paleosphere and beyond that can help with your aversion to this superfood. Two of the main things you'll usually find in a liver recipe? Bacon and butter. Yum. Knowing this, I made my own liver pâté. (yes I searched how to get those symbols over the "a" and "e.") The liver is from a shipment from PhillyCowShare. They had a box of cow parts that no one really wanted (liver, heart, tongue, tail) so I took it. Score!

1. Gather tasty ingredients. Amount is up to you, but here is what I used: 

3 strips of bacon

1/4 chopped onion

4 cloves of garlic

2 Tbsp. butter + another 2 Tbsp. later

1/2 lb. grass fed beef liver

2.  First, I cooked the bacon. Then I took the strips out, but kept the bacon fat to saute the onion.

3. Then, I added the strips of liver in with the onion to cook. It probably took about 2 minutes each side. Then I added the bacon back in. (Note: At this point you can eat the liver like steak. I will most likely do this next time)

4. If you're going for more of a pâté, then throw all of this in a food processor or blender and whirl away. Store in a refrigerator for 30 min. or so to let it cool down, and then serve on carrots, peppers, or if you're not 100% paleo, on crackers or chips.

So now you know why liver is so good for you AND you have a recipe to make it a little more palatable. Bacon and butter truly make everything better. But if that's still not enough, check out the links below for more information about liver and some recipes too.

Links:

Chris Masterjohn: The Benefits of Liver, Cod Liver Oil, and Dessicated Liver

Mark's Daily Apple: Quick Guide to Purchasing, Preparing, and Eating Organ Meats

Weston Price Foundation: The Liver Files

Chris Kresser: Liver: Nature's Most Potent Superfood

Balanced Bites: Chicken Liver Pate

Recipe: Roasted Bone Marrow

A marrow a day keeps the doctor away?

Our gym, CrossFit King of Prussia, has been participating in the Philly Cow Share where members can pitch in and buy a cow to split amongst themselves. It saves members money on quality grass-fed meat and it gets local farmers customers. One of the other benefits of the Cow Share program is the leftover bones and organ meats. When the delivery comes, we often get boxes full of grass-fed bones, livers, tongues, and hearts. I get these for free because they are so undervalued by today's society that the Cow Share woman just gives them to us. Now I literally have a freezer full of organ meat and bones.

Are you disgusted yet? You shouldn't be, since many healthy and smart civilizations have valued these items for over two million years. If you ever give a marrow bone to a dog, you're going to be their new best friend. Why? Because their instinct tell them that the marrow is the best bang for their buck in terms of nutrition, even more so than muscle meat. It's the same for humans. Marrow is delicious, rich, and creamy. Plus, if you have a pet, you can toss them the bone. So put away your reservations for "weird" food and let's get cracking on these bones!

WHERE TO FIND IT

-In the meat section of your local grocery store, even common chain stores although quality and prices can be suspect

-Small family owned Asian and Hispanic stores

-local farmer or cow share program

-online at sites like Philly Cow Share and U.S. Wellness Meats

OTHER SMART PEOPLE ON BONE MARROW

- Mark Sisson on bone marrow here

- Tom Naughton of "Fat Head" writes about his daughters loving bone marrow here

- Weston A. Price Foundation gives their take on bone marrow and its benefits here

- Whole Health Source on Vitamin K2 in bone marrow here

HOW TO COOK BONE MARROW

1. Get beef bones (preferably grass-fed)

2. Place the cut side up in a pan lined with foil for easy clean up.

3. Roast bones in preheated oven at 350 degrees for 15-20 minutes or until marrow bubbles

4. Lightly salt the tops with sea salt. Eat with a small fork or spoon or just suck it out!

served with spaghetti squash and shrimp. Most people like to serve it with a light salad with lemon or lime juice to cut through the richness of the marrow.

OTHER RECIPES

How to Cook Bone Marrow Stock 

Bone Broth by Tribe of Five

Various Bone Marrow recipes by Weston A. Price Foundation

-ever tried bone marrow before? 

-what are your thoughts on eating this fatty, rich meal?

-If you have any other recipes, post them in comments.

Quick Meal: Sausage, Peppers, and Onions

bringing out the Jersey Shore in everyone

"I can't cook." "I don't know what to cook." "What do I make for dinner?" 

Sound familiar? If you've ever uttered these words, here's a really quick and easy recipe to make for dinner and have leftovers for lunches. Get some Italian sausage (1-2 lbs. spicy, sweet, whatever fits your fancy) and fry it up in a pan. Once they are starting to turn brown, add cut up onions (1 large) and peppers (2 bell peppers). Done and done! This is a great format for those of you coming home late from work, the gym, etc. Fry up some meat, add some veggies and BOOM, you have dinner and lunch for the next day.

What are some super easy recipes you've used in the past?

Homemade Sliced Grass Fed Roast Beef

It should be no surprise that I'm a fan of red meat. And contrary to popular belief, eating saturated fat does not necessarily raise cholesterol nor does it make you fat (or give you a Fat Face.) Deli sliced roast beef is a great option since it is portable and delicious. However, if it comes from traditional grain-fed beef, you might be concerned about the omega-6/omega-3 imbalance (too much o-6 = inflammation). Even if you're not, roast beef is overly priced compared to how easy it is to make your own. Here are the steps.

Almond Butter Banana Mousse Raspberry Shots

shots anyone?

Almond Butter Banana Mousse Raspberry Shots. I was going to originally call this one Almond Butter Banana Mousse Raspberry Shots with a Walnut Crust, but I figured that was too greedy. Melanie A. from CrossFit King of Prussia is a fiend when it comes to Paleo recipes. I'd like to see a cook/bake off between her and Jaime S. Aaaaanyway, here is another goodie. Hit the link for the recipe. 

Google Recipes

 new Google Recipes in action

In case you haven't noticed, Google has just rolled out a new feature to their ever-expanding line up: Google Recipes. Although you could google recipes before, this one allows you to filter out ingredients, cook time, and even calories. (not that we are too concerned about calories, right?) It would be great if you could filter "paleo" or even "gluten free."

How do you get recipes? Internet? Book? Make it up as you go?

Veal and Peppers

slow cookers are a savior for the busy

This one comes from one of my closest friends, Melinda R. She was a cheerleader in college and in the past few years has taken up running. At first it was the Live Strong 5k, then Broad Street 10 miler, then the Philadelphia Distance Run (Half Marathon). Even though she had doubts, she and her fiance, Mike, totally rocked those races. Melinda hears about CrossFit and Paleo all the time from me, so she sent me this recipe. It's extremely easy and utilizes the slow cooker/crock pot...so easy to prepare the night before, throw it on low while you're out at work, and come home to a great meal. Sounds delicious and just the thing for a cold winter's night. Thanks Melinda!

Chili-Glazed Pork With Sweet Potato Hash

This recipe comes at us from Texas via TrixieDit, aka Ditty's mom. She grabbed it off Real Simple's website and says, 

"This is my submission for your website...pretty paleo I think, except the 2 tBsp of real maple syrup and hot sauce, but the caveman I know uses that. The sweet potato hash was amazing. We did use the hot sauce on the pork and the hash and loved it! The pork took a little longer than the recipe called for, but could have been my broiler." 

Hit the link to see my take on the questionable ingredients at the end of the recipe.

Fish Tacos with Chipotle-Lime Dressing

Today's recipe comes at us from CrossFit King of Prussia's very own Melanie A. These Fish Tacos are a way to spice up a common fish: tilapia. Mel says, "Very fresh and flavorful. Definitely going to be a regular in our rotation." For those uninitiated in the kitchen, don't be intimidated by the list of ingredients! If you don't already have these spices and condiments, consider them investments. When people start complaining about lack of variety in their newfound Paleo/Primal diet, spices are your way to change the taste of meat and veggies instantly. Ok, let's get cookin'!

Paleo Breakfast Casserole

makes me hungry just looking at this

Today's recipe comes to us from Larry Palazzolo, a member of our local friends, CrossFit Delaware Valley. His blog, Scrawny WOD, is documenting his mass gain experience which means HEAVY lifting and HEAVY eating. Even if you are not on a mass gain, you can still use this recipe for a solid breakfast/lunch/dinner. Thanks for the recipe Larry!

Laura's Chicken Cacciatore Soup

not Laura's actual recipe, but close

My good friend Laura Pappas over at Against the Grain submitted this recipe that can be used for lunch or dinner. This is a great one that requires minimal  attention, yet maximum return. You can eat it right away or partition it and freeze for later on. When people change over their food, one of the biggest complaints is how to eat during the work week. Well, now you 9-to-5'ers have no excuses, comprende?? Take a frozen bowl of chicken cacciatore and let it thaw in the fridge during the day. Heat up in the microwave and whammo blammo, you got dinner!

Spaghetti Squash and Meatballs

or: GIVE ME MY PASTA!

is it all an illusion? can I really eat this and not have my insulin skyrocket?

I know, I know. You realize the benefits of taking grains out of your diet, but you're still itching for some old fashioned spaghetti and meatballs. Maybe you look at the picture above and think I'm playing a bait and switch on you, but that's actually all made with paleo/primal friendly ingredients. Maybe you've never even heard of a spaghetti squash before, but read on to find out my recipe for making Spaghetti Squash and Meatballs.  

Sweet Potato, Kale, & Bacon Frittata

Sweet Potato, Kale, and Bacon Frittata

In case you didn't know, I'm taking submissions for recipes and other food prep tips in an effort to make things practical and keep things creative for you. Today, we're kicking things off with a submission from Health Coach AllieNic over at Frisky Lemon. I love the minimal ingredient list, yet BIG taste that comes from this dish. (who doesn't love bacon??) Also, it also can be eaten for breakfast, lunch, OR dinner. (as should most paleo/primal meals if you think about it) Thanks Allie!

A Call for Recipes!

pulling a Jersey Shore with some sausage and peppahs

At CrossFit King of Prussia, we are doing a food challenge, not unlike other boxes and individuals out there, especially considering the new year. Many times when people try to change food habits, they get stuck with what to make and how to make it. People love recipes, especially those that come from others who live a similar lifestyle or "get it." While there are great resources out there like Everyday Paleo and Mark's Daily Apple, plus a list of other great resources from my friend Laura, I also realize that there is a smaller community ready to share their own recipes right here. So on the right hand side of the blog, there is a window for you to submit Paleo/Primal recipes. It can be anything from a simple egg cooking technique to a grand buffet fit for a caveman. If the recipe is relatively clean/paleo/primal, I will post it on the blog. If you have pictures, you can submit them to chris@crossfitkop.com and I will try to post them along with the recipe. You don't have to give your real name when submitting, but I know some folks would like credit where credit is due.

-Buen Provecho!-

Cooking with Chris: Almond Crusted Pork with Onions and Sweet Potatoes

Here is one of my go-to recipes which is easy to make and delicious. I grabbed the original off AllRecipes.com and adapted it to fit my nutritional needs. (for instance, the original recipe included cheese, so I just didn't include it, and instead of flour coating on the pork chops, I chopped up almonds)  If you're having a holiday party, it might be a good recipe to tinker with!

Where's the (dried) Beef? Homemade Jerky

Jerky. Portable, nutritious, and downright delicious. But so expensive! A 3oz. package could be $3-$5 PLUS it has a ton of nitrates and preservatives in it.  So what do we do if something is worth having, but not always worth buying? Make it yourself! Don't have a smoker or dehydrator? Me neither. If you have an oven or a box fan, you can make your own jerky.

Paleo Fudge Babies!

check out this great recipe for a little treat. (Just because there is no added sugar doesn't mean you should eat 30 fudge babies in one sitting!)


Ingredients:
1 1/3 cup Dates
1 cup Walnuts
4 Tbs Cocoa Powder
1 tsp Vanilla

Dump into a food processor, hit the big button that say ON. Process the food...roll with fingers into little "balls" also known as Fudge Babies...chill and serve.

Almond Butter on the Cheap

Peanut butter and jelly sandwich. If you've ever been 5 years old, (and I bet you have) you've probably had a peanut butter and jelly sandwich. As benign as you may have thought it, the classic PB&J could possibly symbolize everything that is wrong with Conventional Wisdom.

	what CW says	the reality
bread	"grains are the base of the food pyramid, therefore they are good. Whole grains are even better!"	Grains are gut irritants and cause an insulin response promoting fat storage, no matter how "whole" they are.
jelly	"made from all natural fruit. Fruit is good for you. Therefore jelly is good for you."	One word: sugar.
peanut butter	"Smooth or chunky, it's a great source of protein and vitamins."	Peanuts are not actually nuts, they are legumes. Legumes are gut irritants and can literally cause small perforations where bad stuff can leak into your system, aka leaky gut.

If you would like more in-depth posts on any of the above topics, post it in comments

So while you can pretty much rule out bread and jelly, there ARE great substitutes for peanut butter, namely, nut butters. Almond butter, walnut butter, pecan butter, macadamia nut butter...the list goes on. Loaded with good fats, they are not ideal for someone looking to lean out, but a great portable way to get some fat in. But if you've ever looked in the store, nut butters can either be too expensive, or not even available! So what is a CrossFitter/Paleo/Primal eater to do??