Pumpkin or Squash Soup
(WARNING – the language is not ‘Family’ Friendly – but super funny)

Image and Recipe from Modern Paleo Warfare

Ingredients:
One small baby cutesty pumpkin
One small baby cutesy Harlequin squash
3-4 shallots (or onions I guess if you’re not posh :p)
125g butter
One tbs fenugreek
One tsp of cinnamon (or two
One tsp of nutmeg
1 pint of paleo chicken or veg stock
3-4 rashers of smoked bacon

Follow the link to the recipe for direction…
WOD
3 Rounds
1 min each station
1 min rest between stations
Row
Russian Twists 20/15
Double Unders
Up Downs
K2E

Image and Recipe from PaleoParents.com

Ingredients
1 whole chicken
10 (or more, depending on size) strips of thick cut nitrate-free bacon, cut in half
1 lemon
1 onion
1 sprig of rosemary
6 cloves of garlic
1 Tbsp salt
1/2 Teaspoon pepper
1/2 head of cabbage (about 4 cups), sliced
Instructions
Halve the lemon and garlic cloves, quarter the onion (don’t worry about peeling)
♥ Pat the outside of the chicken dry with a towel
♥ Sprinkle salt and pepper inside the chicken cavity and over the skin
♥ Stuff cavity with the lemon, onion, garlic and rosemary
♥ Place bacon slices over entire exposed surface of chicken, wrapping evenly in a single layer – ensuring no chicken skin is left exposed (Kids LOVE doing this!) – if your bacon doesn’t stick then pat dry again and start over
♥ Spread sliced cabbage around bottom of a baking dish (no fat, no seasoning – trust us), set chicken on top of cabbage (a dutch oven or 12-14″ diameter cast iron pan works well)
Roast uncovered at 400 degrees for 90 minutes or until chicken is cooked through, shake pan to stir cabbage every 20 minutes to prevent burning

Strength
Back Squats
3 sets of 3 @ 75%

WOD
AMRAP 12
4 Chin-ups
8 Power Cleans 75/55
16 Lateral Bar Hops

Tonight is supposed to be the coldest night we’ve had in a week. Here’s one more easy & yummy soup recipe to keep you warm, as well as an article that my sister sent me that is more than slightly disturbing. If you have had any questions about GMO’s and the GM food that is being pumped out, question no more. It took three generations of eating GM food to see these results. Generation #1 would be your kids (since our generation created the GM food, we didn’t grow up on it), generation #2 would be your grandkids and generation would be your great grandkids. Kind of puts this in perspective. Is it worth the risk? And isn’t it odd how other countries are banning GM foods, but here in America, not only are they being pushed hard, but companies are fighting against labels that would indicate if food is GM. Kind of make you go “hmmmm”.

WHITE CHICKEN CHILI

1 Tbsp coconut oil

3lbs cubed chicken

1 cup chopped onion

2 cups chicken broth

2- 4oz cans of chopped chilis

5-6 cups chopped celery

1 Tbsp garlic

1 Tbsp ground cumin (or more!)

1 Tbsp dried oregano

2 tsp fresh chopped cilantro

1 tsp crushed red pepper

Cook chicken over med-high heat in oil. After browned, add onion. Cook until translucent. Drain and set aside. Bring broth and green chilis to a boil. Stir in the celery and seasonings. Boil. Stir in the chicken and onion, reduce heat and simmer 30 minutes or longer. Garnish with green onion. (This recipe originally calls for 5 cans of navy beans, not celery. I substituted the celery to make it paleo. Also, it calls to be topped with sourcream and pepper jack cheese…)

Today at B&F:
Team WOD (4 people per team)
3 Rounds for time & score
Rower is pacekeeper for 500m, everyone else is at a different station, doing as many reps as possible of:
OH Plate Lunges 20/15
Sit ups
Box Jumps 20″
Everyone has a turn at each station for a round to be complete.

As the temperatures continue to drop this week, efforts to stay warm increase. Here’s a great recipe that I found on www.paleodietlifestyle.com
Whatever veggies are in your fridge will make this into a hearty, filling stew that is perfect for our cold, wet nights.
Enjoy!

Today at B&F
Opposing Ladders for time
10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10
Push Press 95/65

I had this last Thursday. It’s so good, it’s on the menu for Sunday night too!

2T butter or coconut oil
1 1/2 C chopped leeks
1 1/2 C quartered brussel sprouts
1 lg carrot, chopped
1 celery stalk, chopped
1 lg. turnip, peeled & chopped
1 C acorn or butternut squash, chopped
1 C pumpkin, chopped
1 C sweet potato, chopped
3/4 tsp salt
Ground pepper & cayenne pepper to taste
2 lg. garlic cloves, crushed
3 C. broth or water
1 packed cup swiss chard, chopped
1 lg. firm tomato chopped
1 bell pepper chopped (any kind)
1 1/2 tsp dried dill
1/2 tsp dried marjoram & basil
2 tsp tamari or coconut aminos
1 T lemon juice
For garnish: sunflower seeds & minced fresh parsley

Cook the first 11 ingredients (through the garlic) in a big pot over medium heat, covered, for 10-15 minutes. Stirring intermittantly
Add the broth or water and bring to a boil. Lower to simmer and cook for 15-20 minutes until all veggies are tender. Add swiss chard, tomato & bell pepper and simmer another 5 minutes. Add the rest of the ingredients and simmer for another 5 minutes. Garnish if desired. This recipe is great with poultry or beef added to it too!

Today at B&F
AMRAP in 15min.
~5 Power cleans
~10 Pistols (5/side)
~15 Double unders

My furnace chose last night to go out, which left our house a tropical 60 degrees. This is what’s in my crockpot for dinner:

Hot & Sour Soup
Serves 4

3 cups chicken broth
1/2 cup water
2 cups sliced mushrooms
1/2 cup sliced bamboo shoots, drained
3 slices of ginger root
2 crushed cloves of garlic
2 tsp coconut aminos or tamari sauce
1/4 tsp red pepper flakes
1 lb skinless, boneless chicken, cut into thin strips
1 T of sesame oil (this is optional- if you use it, use cold-pressed)
2 green onions, chopped
1/4 c chopped fresh cilantro
3 T red wine vinegar (want to make some?)
1 beaten egg
Up to 1 T xanthan gum to thicken

In saucepan, combine the chicken broth, water, mushrooms, bamboo shoots, ginger, coconut aminos, and pepper flakes. Bring to a boil, then reduce the heat to low, cover and simmer while you assemble the rest of the ingredients.

Place the chicken slices in a bowl and toss with sesame oil to coat. In a separate bowl, stir together the xanthum gum and vinegar and set aside.

Increase the heat under the broth to medium high and return to a rolling boil. Add the chicken slices. Return to boil, and then drizzle in the egg while stirring slowly to create long strands of egg. Stir in the vinegar mixture and simmer over medium heat, stirring occasionally, until the chicken is cooked through and the broth has thickened slightly, about 3 minutes. Serve garnished with green onion and cilantro. If you want a heartier soup, you can serve this over riced cauliflower!

Today at B&F:
Shoulder Press 1RM
Deadlift 3×5 @75% of 1RM

It is no great secret that I love temperatures that are about 40 or 50 degrees warmer that what we are currently getting. I get that fall leaves are pretty, I understand that the rain keeps Oregon green. Still, I am not a fan. As far as I’m concerned, the only redeeming qualities of the weather this time of year are the tall boots, warm scarves and crock pots full of soup. This weather is made for hibernating, and not much else. I’m guessing you are not going to be doing much hibernating, so this week I’ll be sharing some delicious soup recipes that will heat you from the inside out. Enjoy!

Jen G. gave us a link to this recipe from Reboot Your Life. I was curry-ous, so I tried it out and it is rich, it is hearty and it is spicy. All of the things that are perfect for a soup. An added bonus is that it is soup-er easy!

Coconut Curried Sweet Potato Soup
To make 2 servings:
Ingredients:
1 medium sweet potato, washed and peeled
1/2 cup coconut milk
1 small clove garlic, finely minced
1/4 teaspoon fresh ground black pepper
1/8 tsp ginger (or 1/4 tsp fresh mined)
1/8 tsp turmeric
1/8 tsp coriander
1/8 tsp cumin
(you can substitute a yellow curry spice blend for these individual spices)

Directions Preheat oven to 450 degrees
Wash and peel sweet potato. Pierce with fork
Bake sweet potato 45-60 minutes or until tender
Remove skin and place into bowl
Add coconut milk and spices
Mash well and stir

Today at B&F:
For Time:
400m Run
30 Plank Burpee Box Jumps 24/20
400m Run
20 Plank Burpee Box Jumps
400m Run
10 Plank Burpee Box Jumps
400m Run

Today, we rest.
The gym is closed.
No RED digits on the clock.
The stereo is silent.

We are SUPER EXCITED about the Holiday WOD tomorrow.
Seriously – if you can make it, it is going to be worth it!
I will entice you with: 1. TEAMS competing and 2. TIRE FLIPPING
It really will be an exciting event!

Since tomorrow is the 4th of July, I figure many of you will be heading out to a BBQ of some sort after the WOD.
Here is a great idea that would be easy to bring along…

Picture from www.Paleo-Project.com, however exact recipe is missing. Below is my take on what I would do.

Ingredients:
Grass Fed Beef Patties (prep them however you want – I LOVE to add Green Chili’s to mine along with mushrooms, some paprika and other spices)
Can of Trader Joe’s Pineapple Salsa
Avocado or Guacamole
Onions

Throw the burgers and onions on the grill.
Pile the burger, onions and avocado on the plate, add the salsa to your desire.
YUM!!!
~Mike

Don’t forget – Put your favorite recipes and share your thoughts on our Food Forum!
www.bodyandfuel.com/forum

Straight from Feasting on Fitness
Picture from Feasting on Fitness

Dry-Rubbed Espresso Chili Slow Cooker Ribs
Fall-off-the-bone tender, juicy ribs packed with a spicy, savory flavor that lingers in the mushroom and caramelized onion side you can pile up on your favorite burger or chicken breast long after the ribs have been devoured.
Prep Time: 10min or less
Cooking Time: 8 fuss-free hours on Low in the slow cooker

Ingredients:
full slab of pork ribs (I am sure beef would work fine too, but make sure you can cram them in your slow cooker)
onions (I used 1.5 reds and 1 huge white one)
mushrooms (I used two pre-sliced packages–the more, the merrier)
the spices*:
1T ground espresso
1T basil
1T chili powder
1T garlic powder
1/2 T kosher salt
1/2 T / 15 grinds or so of black pepper
*NOTE: any of these spices can be mixed and matched with any of your favorites–try whatever you like best!

Method:
This is so easy, it’s hardly a recipe:

Food process your mushrooms and onions into slices (or slice by hand or buy pre-sliced) and add all of the onions and half of the mushrooms to the slow cooker pot. Combine the spices and rub them all over both sides and into every nook and cranny of the ribs. Add ribs on top of the bed of mushrooms and onions. Add the remaining mushrooms on top of the ribs. Lid, set to Low, and forget-about-it for 8hrs. Come home or wake up to a house that smells almost as delicious as your meal will be! The ribs should be fall-off-the-bone tender. Serve them with the mushrooms and onions (UPDATED 5/9/11: you can strain those from the meaty broth or leave in), if desired, or save those for kicking your chicken breast or burgers up to a whole ‘nother level. You can also add another veg like Broiled Bacon Fat-Smeared Broccolini for a mouthwateringly delicious celebration of pork!

I made this the other day – it was super tasty.
Take small head of cauliflower – chop it up and add it to a food processor using the ‘grate’ feature. I could not believe how fast that was.
Set it to the side
Next – in a Stir Fry pan, cook a chopped up onion in about 1 tbs coconut oil until transparent
Add a chopped up clove of garlic
Add raw or cooked chicken… continue cooking until meat is done. (you can use any meat… shrimp would be awesome.
Add about 1 tbs of Gluten Free Soy Sauce OR better yet, coconut aminos (yum!)
Add cauliflower – another 1 tbs of coconut oil, and 2 more tbs of aminos (or gluten free soy sauce)
Add 2 beaten eggs and mix well.
Continue to cook until most of the liquid has evaporated and eggs are cooked.

Add some green onions, peas, etc… dress it up with color. I used red/orange/yellow peppers to add a little color.
I also pan seared some Brussels Sprouts in coconut oil and added it to the final dish.

Season with Salt and Pepper – enjoy.