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The 6-Quart Instant Pot is on Sale Again

by Andrew B

Some of you on social media have seen me rave about my 6-quart Instant Pot that we bought during the Black Friday/Cyber Monday weekend, due to the constant recommendations by Michelle of Nom Nom Paleo.

Instant Pot 2016

Since receiving it we’ve been using it a minimum of three times a week. It’s amazing. Not only does it complete the job a crock pot would in a fraction of the time, it doesn’t burn or dry out your surface and bottom area of your food. Pro tip: if you do continue using a crock pot and get these issues never use the high setting. It takes longer, but at the cost of possibly burnt/overcooked food. The flavors and textures brought out by the Instant Pot is amazing.

Did I mention your place doesn’t smell like food the entire time you cook?!

Growing up my parents cooked with an old-school stovetop version of a pressure cooker and always warned me of getting too close, otherwise it would explode like a bomb in an 80/90’s action film, which my dad was a huge fan of. Anyway that instilled some sort of fear for the rest of my life that pressure cookers were only for former professional cooks and whatnot.

That being said the pressure cooker has seen a resurgence with the technology available today. Things we’ve used our Instant Pot for so far:

– frying up bacon (sauté function) prior to throwing a pork shoulder on top of it for a “slow cook” (timer function) in this recipe. The old method required me to use a pan on the stove top before putting it all into the crock pot. This machine reduced the original method time from 18 hours to just over 2 hours (prep time included).
– both white and brown rice
– steamed veggies using a stainless steel steamer insert
– bone broth! thank goodness for farmer’s markets with their full-of-marrow bones
– hard and soft boiled eggs

When we moved to our current place in May I saw it as a downgraded kitchen- instead of the gas stoves we were used to for the better part of 5 years we now had a glass cooktop. I retired both my carbon steel wok and my cast iron cookware as the heat generated by our new stove was no where near what it needed. Enter the sous vide, a nice nonstick pan, and this Instant Pot. Our friend Coleena is also starting a YouTube channel dedicated solely to super delish IP recipes. There’s also an awesome facebook group resource that I’ve been constantly looking at for inspiration.

We’re back to cooking regularly and it was the Instant Pot that tied everything together. I can’t recommend this enough. Even the way the handle gets stored is dope.

Buy it here:

Which reminds me. Anyone in need of a good ol’ crock pot?

* by using the product links above I receive a small commission- it doesn’t add to your cost, but Amazon does pay me for the rec.

Three Parter

by Andrew B

barbellclub-oct2016am-3Waqas A

When receiving a power jerk (aka push jerk) you should land with your feet wider than you initiated, making sure your body is completely upright upon landing. You can see the back aspect of Waqas’ wrists, elbows, shoulders, butt, and heels line up.

Same position with different arms would complete a clean. Issues arise when mobility is compromised.


CrossFit WOD for Thursday 12/15

thruster 6x4x60 (of 1RM front squat)

AMRAP in 5 minutes:
10 front lunges
20 toes taps

AMRAP in 5 minutes:
5 shoulder-to-overhead
5 burpee-over-bar

AMRAP in 5 minutes:
5 thrusters
10 burpees

Rest 3 minutes between each AMRAP. Scaled = 20/15kg, Fitness = 44/29kg, Performance = 70/50kg.

Post all three AMRAP scores to whiteboard.


HellaFit WOD

“RAINSTORM”

:40/:20 work/rest
3x each set
1 min rest between sets

#1
– squat
– pushup
– shoulder fly

#2
– split squat, L
– split squat, R
– pullup/ring or hinge row

#3
– ramp sprints
– shuttle runs
– jumping lunges


ARTICLES

+ Why You Need to Stop Eating Egg Whites – TIME

Death By Hang Snatch

by Andrew B

versus9-oliviap-hangssnatchOlivia P

Every version of the olympic lifts has a purpose. The hang snatch focuses on the second half of the movement, asking questions like Do you generate enough power with your hips? Are you actively pulling yourself under the bar? Are you quick enough to stabilize in the catch? Is your mobility allowing you the range required to get there comfortably?


CrossFit WOD for Tuesday 12/13

Death By Hang Snatches

With a running clock do 1 hang snatch on 1:00, 2 hang snatches on 2:00, 3 hang snatches on 3:00, etc. until you can no longer do the required amount of work for that minute. If you are caught then continue with 30sec burpees over bar, 30sec rest EMOM until all athletes complete the hang snatch portion.

Post highest completed round to whiteboard.


HellaFit WOD

“10-8-6”

10 MIN AMRAP,
10 reps each:
– front squat
– weighted step-up
– pushup

8 MIN AMRAP,
8 reps each:
– pullup
– push press
– box jump

6 MIN AMRAP,
6 reps each:
– shuttle sprint burpee
– slam ball
– broad jump


ARTICLES

+ My Top Paleo Pressure Cooker/Instant Pot Recipes – Nom Nom Paleo

Primalaya

by Andrew B

originally posted on 12APR2011

primalaya_ab

First off, we change this recipe every time it’s made. The picture above is of a 12-quart stock pot, so our goal was to make a metric butt ton. We’ve used other variations like the crock pot in the past. I’ll list “measurements”, but we go crazy with veggies and meat.. which is great because you can use some of the newer greens this week’s CSA, or clear out your refrigerator. As you can see, we’ve deviated a bit from the original MDA recipe, but that’s the beauty of it all- you’ll still end up with a delicious pot of Primalaya. You can’t go wrong!

Ingredients

2 large chicken breast
1 lbs Isernio’s hot italian sausage
1 lbs andouille sausage
chicken stock*
2 12.5oz cans of roasted diced tomatoes
5 bell peppers (all color)
5 zucchini
1 bunch rainbow chard
1 package baby heirloom tomatoes
2 shallots
2-3 cloves garlic
1 tbsp fresh parsley
1 tsp chili powder
1 tsp thyme
olive oil
(this is a good chance to use up new veggies, or ones left over in your fridge!)

*You’ll need enough chicken stock to cover the ingredients. I usually have 2 to 8 cups of stock ready. The vegetables will cook down, so you’ll have plenty of broth.

Method

Prep your veggies into desirable chunks- big pieces will yield a better end result. Cube the chicken and cut the sausages into 1-2″ lengths. Sear the meats on high heat in a pan along with garlic. Then set them aside. Remember, the chicken and sausage will cook throughout in the broth. Nothing sucks more than rubbery chicken. Heat the chicken stock on medium in your soup/stock pot with the herbs and spices. Add both the meats and veggies. Lower the to a low-medium heat and let simmer for 30 minutes or until the veggies are cooked to your preference.

Bam. Done. Eat. Enjoy.


CrossFit WOD for Skills Thursday 12/8

AMRAP in 7 minutes: pullups (Fitness) or muscle-ups (Performance), then

7 rounds, each for time:
30/25 cal row
6 push press
12 t2b

Push press is the heaviest you can go unbroken! Post fastest round to whiteboard.


HellaFit WOD

HELLACOMPLEX

EMOM for 10 minutes, adding one rep for each movement until the full complex cannot be completed within the minute. For the rest of the first 10 minutes, try to complete as many sets as possible. Rest at minute 11. Then continue 1-min/1-min work/rest for 10 rounds.

Double KB:
– front squat
– push press
– 1 set of lunges


ARTICLES

+ 5 Cool Things to Make With Protein Powder – T-Nation

Nick’s Zone: Fajita Pie

by Andrew B

In this video, Nick Massie of PaleoNick.com takes a brief break from rowing to share his recipe for fajita pie. Unfamiliar with fajita pie? Just think shepherd’s pie with a twist.

Massie’s fajita pie—made up of a special blend of meat and spices and a layer of caramelized sweet-potato mash—brings together the simplicity of Midwestern comfort food and the vibrant flavors of the Southwest. Seasonings, three different types of peppers and fresh garlic really “bring it to life,” he says.

Start by preheating the oven and getting the water ready to boil the potatoes. Once you’ve sautéed the spices, peppers and garlic and browned the ground turkey, you’ll be ready to drain and mash the sweets. Then it’s time to assemble the casserole.

Spread the turkey in the bottom of a casserole pan, smooth the mash over the top, bake or freeze and voilà—a delicious meal in the Zone!

To download the recipe for fajita pie, click here:http://library.crossfit.com/free/pdf/CFJ_2015_Massie_FajitaPie_Recipe3.pdf

Video by Nick Massie via The CrossFit Journal — (http://journal.crossfit.com)

Big Bubba’s Ribs

by Andrew B

As the weather turns colder we find ourselves inside a bit more. Regardless of activity you may want something hot and hearty for sustenance! Having a crockpot a bunch of recipes helps as it is the superior “set it and forget it” kitchen device. I’ll be sharing my favorite recipes using the slow cooker


JohnWelbourne-BigBubbasRibsOriginally from John Welbourne

Ingredients:
4-6 lbs Beef Ribs
1 ½ cups of beef stock
2 cloves of fresh garlic
1 small onion, peeled and cut into slices
2 pinches of Big Bubba’s Chipolte Rubba or chipotle powder
1 tablespoon of maple syrup
1 pinch or salt & black pepper
1 large helping of golden beets cut into slices

Method:
Place sliced onion and beets in bottom, and sprinkle garlic on top. Rinse and pat ribs dry, and place them on onion. Pour bone broth and maple syrup over top, and then sprinkle with Big Bubba Rub, salt and pepper, put lid on and cook on LOW for 8 hours.

Once the 8 hours comes, remove the lid for a few seconds and blow the steam away. Using a fork remove a rib and start eating. Once done with the first rib, eat some beets. Repeat this until the ribs are gone and nothing is left but the juice in the pot. This works best if you use your favorite beer to cool your mouth from the hot ribs, but this is optional.

Personally I only ever use the LOW setting on the CrockPot as the slow, low cook results in better-tasting proteins with little chance of burning either the food or flavor.

Obviously feel free to throw in more root veggies and spices (or rubs) as you like. Nom Nom Paleo’s Korean short ribs got me in the habit of always (always, always) lining my crock pot with a couple slices of bacon before adding anything else. Play around with sweeteners as well- instead of the maple syrup you could try two pears or apples, agave, honey, etc

Serve with more veggies or another carb source!

Slow-Cooker Paleo Chili

Slow-Cooker Paleo Chili

INGREDIENTS

– 1lbs ground pork
– 1lbs of some sort of beef
– 2 medium onions, diced
– 4 carrots, diced
– 8oz mushrooms, sliced
– about 4 Tbs chili powder
– ½ tsp garlic powder
– 1 Tbs each of basil & oregano
– salt & pepper to taste
– 1 ½ Tbs cumin
– 28oz can crushed tomatoes
– 14oz can diced tomatoes
– 1 Tbs cider vinegar
– Tomato paste (to thicken the chili; I use about 3-4 Tbs)

METHOD

In a slow cooker, place the onions, carrots, mushrooms, then add the meat. Add all the spices, tomatoes, and vinegar then cook on high for 4 hours if short on time, or on low for 6-8 hours. The latter allows everything to soften and break down.

About 30 minutes before serving, add the tomato paste to thicken if necessary, which I think it is since I like to eat my chili with a fork!


Originally posted on our 2012 EAT BETTER TO LIVE BETTER Nutrition Challenge.

Korean Japchae

Originally posted on the PaleoRx 2014 Nutrition Challenge website on May 20, 2014.


by Andrew

I know I’ve shared a ton of Michelle Tam’s recipes (or at least I feel like I have) but I couldn’t help myself in sharing this one. I found this recipe through her iPad app during my first Whole30 and absolutely loved it. Mushrooms aren’t really my thing so I left that ingredient out and then subbed kelp noodles for yam noodles since that was the only clean package of “noodles” that I found at Central Co-op / Uwajimaya.

Ingredients:

1 small onion, minced in a mini-prep food processor
5 cloves of garlic, minced
½ pound of cremini mushrooms, thinly sliced
1 tablespoon of coconut oil
1 pound grass fed ground beef
1 cup of organic broccoli slaw
6 ounce package of pre-washed organic baby spinach leaves
1 package of kelp noodles, rinsed with water and drained (yam noodles)
1-2 tablespoons coconut vinegar
1-2 tablespoons coconut aminos
Salt and Pepper
1-2 tablespoons of Red Boat Fish Sauce

See Michelle’s original post here for the cooking instructions. I’ve never been let down with this recipe though I do think that the meat-to-noodle ratio is a little off. You can add more meat or noodles depending on your preferences!

Would highly recommend her book Nom Nom Paleo: Food for Humans if you don’t already have it. She’s hilarious, has great photos, and super simple recipes!