Vitality Raid.

Welcome Visitors!  If you found me at the CrossFit Vitality Raid on July 28th....thanks for stopping by my newly launched website!  I hope you were able to sample either the Paleo Protein Bar or one of my Paleo Cupcakes...or perhaps both.


I have actually been baking and creating Paleo recipes for about a year and a half, however, I was operating under Classic Confections for traditional and Paleo baked goods.  Realizing my Paleo treats deserved their very own site...I decided to shift to Sweet and Savory Paleo this past Spring.  


You can still find all of my goodies at www.classic-confections.net - including my very yummy Paleo cupcakes.  However, for the purpose of giving those products a new home I have posted an order form below.  Feel free to also email here, and let me know how I can help you out!


My journey through the Paleo lifestyle has been adventurous and very rewarding...I hope to relay just a small portion of my excitement for Paleo as you follow me on this site.  Check back regularly because I'll be expanding to more products as the summer comes to a close...you won't want to miss what's coming next!


Happy Cooking!


Christina

Recap and a Recipe.

I am returning from a whirlwind CrossFit Games vacation in Los Angeles, CA...and I can truly say that I feel re-inspired and thankful for the experience.  It's amazing how much you can learn from watching others compete and test the limits of fitness.  I hope to return to Carson, CA next year for another round of The CrossFit Games...and one day maybe I'll join those in the Masters Division...you never know!


I have included my most recent savory recipe below...and I must say that it's one of my favorites so far! Feel free to use, share, tweak, as you wish - but I ask that you give the original credit to me and this blogging adventure.  Thanks in advance for the love and happy cooking!


Honey Chipotle Paleo Pork Chops:


Ingredients:


2-4 Pork Chops (I get mine from Windy Hill Farms)
1 can chipotle peppers in sauce (or 6-8 oz. of chipotle salsa)
1/2 cup raw honey
1-2 garlic cloves (chopped)
1 Tbsp. lemon juice
Salt
Pepper


Method:


1.  Allow meat* to come close to room temperature by leaving out of the refrigerator for about 30 minutes.
2.  In the meantime, prepare the marinade by mixing all of the other ingredients in a bowl large enough to hold the marinade and the pork chops (I use a medium size mixing bowl).
3.  Once the marinade is combined, transfer the meat to the bowl and allow to marinate for about an hour.  As with most marinades, the longer you leave the meat in the mixture, the more saturated the flavor will become.
4.  After the meat has had a chance to marinate, prepare a cast-iron skillet with coconut oil or grass-fed butter, usually 2-3 Tbsp. is plenty.
5.  Cook the pork chops two at a time, searing both sides of the meat and then letting them cook for about 4-5 minutes.  Allow the meat to rest for about 5 minutes before serving, to give the juices a chance to redistribute.
6.  Serve with a side of steamed broccoli, baked sweet potatoes, salad, or a favorite Paleo side dish of your choice! 


*I used pork chops for this recipe, but I am certain that chicken or fish would also work well with these flavor combinations!


Happy Eating!
Christina

Paleo Order Form

I have created an order form for all of my faithful followers (and new friends!)....whether you're interested in Paleo Treats or have a recipe that you'd like me to tweak in order to make it more Paleo-friendly, please feel free to browse the order form below and let me know how I can help you out!

Paleo Protein Bars have been restocked at CrossFit Vitality...be sure to pick some up before they're gone! A huge shout-out to Steve for posting about Sweet and Savory Paleo on the July 9th blog entry!

I'm off to create a new Paleo recipe...

Paleo Order Form

Coconut Chicken!

Although I haven't been on the site in a few days, I am forever trying new recipes.  I tested out a little recipe last week in honor of the July 4th holiday.  My favorite local farm, Windy Hill Farm, has a great selection of grass-fed beef, lamb, pork, and pastured chicken...I have recently been getting all of my meat from them.  The difference between grain-fed and grass-fed meat is absolutely amazing...I was quite skeptical but there is a distinct flavor and quality difference - no doubt.  

In the event you find yourself with a few pieces of chicken (or chicken quarters in my case), here's a lovely recipe using the ever-present Paleo ingredient...coconut milk.  Inspired by the old-fashioned method of soaking/marinating chicken in buttermilk...I swapped for coconut milk as an alternative.  The outcome was perhaps the best homemade chicken I have ever cooked in my own kitchen!

Pan-Fried Coconut Chicken

Ingredients:

2-4 chicken quarters with skin (or any chicken pieces, really)

1 can coconut milk (I use this one)

1 clove fresh garlic (finely chopped or grated)

2-3 Tbsp. of your favorite chicken spices (BBQ, Old Bay, etc)

Salt & Pepper to taste

4 Tbsp. grass-fed butter or ghee (I use Kerrygold brand)

1/2 cup Tapioca Flour (optional)

Method:

Preheat oven to 350 degrees...optional.*

1.  Rinse the chicken under water and pat it dry with paper towels to absorb all excess moisture from the meat.

2.  Place the coconut milk, garlic, and seasonings into a large bowl.  Add chicken to the mixture and put into the fridge for about an 1-2 hours (the longer you leave it, the more concentrated the flavor).  I left mine for a little over an hour...

3.  About 30 minutes before you plan to cook the chicken pull it out of the fridge and leave it on the counter...this will give the chicken enough time to come closer to room temperature - and it will be less "shocked" when you cook it!

4.  Prepare a cast-iron skillet (or other oven-safe cooking pan) with the butter or ghee and allow it to get fairly hot - you want the chicken to sizzle when you place it into the pan.  You can test the pan by sprinkling a couple drops of water before adding the meat.

5.  Take the chicken from the mixture and allow excess liquid to drip off...if you want the skin extra crispy now is when you place it into the tapioca flour - put the flour onto a plate and dredge the chicken on both sides making sure to cover it entirely.  Shake off any excess flour.

6.  Put the chicken pieces into the hot pan one at a time...and then let them crisp up for a couple of minutes.  Do not "mess" with them while they're creating a crust...the more you touch them the more likely the flour won't have time to create that crispy texture.

7.  After crusting both sides of the chicken you can allow them to continue cooking - about 15 minutes total.  Or, you can finish them off in a 350 degree oven instead.*

8.  Regardless of how you finish the cooking process...allow the chicken to come to at least 160 degrees with an internal temperature reading - and then let the meat rest for about 5 minutes before eating (this gives the juices a chance to settle and you won't lose the moisture).

I served this with some asparagus and a few slices of avocado.  It was amazing!  (The next time I make this I will post a picture...I was so excited to eat that I forgot!).

Alternatives to pan-frying:

1.  Skip the tapioca flour and put the chicken and marinate into a dutch oven with onions, peppers, sweet potatoes, and carrots.  Add about a cup of chicken stock (or water) and cook this like you would a stew...low and slow over low/medium heat.  The meat will cook until it's tender and falls off the bone!

2.  Roast the pieces of meat in the oven and eat with a side of mashed sweet potatoes!

3. Cook the chicken and then remove the meat to make a super savory chicken salad (add green onions, celery, parsley, garlic salt, and pepper).

Happy Cooking!

Probiotics.

I have recently been reading a lot about the Weston A. Price Foundation and the whole foods diet that is often linked to his findings and his dietary lifestyle recommendations.  One of the most common topics is probiotics, specifically those found in fermented foods.  I also follow Diane Sanfilippo, from Balanced Bites, on a regular basis...and she posted a recipe for homemade sauerkraut a few months back.  Realizing I need to add more probiotics into my own personal diet, I jumped on her recipe post and created some of my own sauerkraut just yesterday.  It takes a couple of weeks to complete the fermentation process, and could potentially be a failed attempt (I hope not), but I will post pictures once I am able to upload take a few to upload.


In the meantime, if you're interested in the impact that fermented foods can have on your diet please see this bit of information.  Or, perhaps you already know about fermentation and probiotics and need a great recipe; you can find that on the Balanced Bites blog post.


Until then...go make something sweet and savory...preferrably Paleo!

Coconut Mania.

co·co·nut/ˈkōkəˌnət/

Noun:

The large, oval, brown seed of a tropical palm, consisting of a hard shell lined with edible white flesh and containing a clear liquid. The flesh of a coconut, esp. when used as food

It's the basis of my new logo*.  It yields so many delicious elements of my current meals...coconut water, coconut juice, coconut milk, coconut oil, coconut butter, coconut chips, and my absolute favorite...coconut manna.  Who knew that one simple, slightly awkward-looking food could house so many healthy, hidden gems!

I have a friend who doesn't like coconut very much.  To be honest, I don't know that I loved it at first either.  However, over the past year I have truly grown to love my coconut sources.  In fact, I cannot imagine living without this revelation.  I am eagerly awaiting a package from Tropical Traditions and the box will be filled with lots of coconut goodness.

As for my current obsession over everything coconut...it's one step closer to incorporating the appropriate good fats into my diet.  I was afraid of fat for so long.  Mostly because the Standard American Diet (SAD) has done a wonderful job of convincing the general public that saturated fats are bad for us, but all fats are not created equal.  In the event you're curious about this last statement, please feel free to consult the various sources listed below:

www.thepaleodiet.com
www.balancedbites.com
www.paleoparents.com
www.tropicaltraditions.com
www.mercola.com
www.nutiva.com


Seriously though...the list goes on and on.  My hope is that you'll be enlightened by the information above and run out to your nearest grocery store to purchase some coconut products!  If you're not fond of coconut then buy the oil...it's nearly tasteless and is a great starter for stir fry or grilling meats.  I'm not a doctor...or a nutritionist, and I receive nothing but joy from sharing this news...I love coconut oil that much.


As for my cooking, baking, and Paleo treats...well, I couldn't do it without the coconut.


(Definition courtesy of Google)


*Interested in my other sites?  Check out Classic Confections (classic and gluten-free/Paleo baking) and Vibrant Photography (photography fun).

Protein Bar Success!

I had no idea the demand for Paleo Protein Bar goodness would result in dropping off 12 bars at CrossFit Vitality on Saturday morning...only to return on Monday night (for my daily WOD) and find 3...yes, 3 bars remaining!  I am humbled and grateful for the immediate feedback and response from my fellow CrossFitters!  Rest assured, a new batch will be gracing the refrigerator shelves by Saturday!


For those who are interested in purchasing the bars in bulk, or just buying them directly from me, feel free to email me here.  I am also tweaking the recipe a bit as the weeks go along - to reflect the season and specific spices that I would like to incorporate.  


Thanks again!!


Christina


P.S.  My Paleo treat for this evening comes from a wonderful website, PaleOMG.  I am currently baking an amazing batch of her granola recipe!  You can find the recipe on her site, www.paleomg.com, or follow this link.

Paleo Protein Bars

I used to eat protein bars all the time...prior to embracing the Paleo lifestyle.  I thought I was doing myself a huge favor.  I mean, they were protein bars!  I would go to my local YMCA, jog on the elliptical for about 30 minutes, and drive home while eating my protein bar and drinking my giant bottle of Vitamin Water.  I thought I was an absolute fitness genius!  Now, I have nothing against your typical protein bar, the YMCA (I used to attend their camps as a child...LOVED them!), or yummy Vitamin Water...but, these items don't fit into my current lifestyle.  I made a change in early January 2009, thanks to a great set of coaches over at CrossFit Vitality in Concord, NC.  I left my life of minimal challenges and very little progress, and chose to embark on a CrossFit and Paleo adventure.  

My newest product, my Paleo Protein Bar, emerged from the need for a new Paleo snack completely unlike my old protein bar from long ago.  These bars are made from a combination of great coconut oil (good fats), some dried fruit (carbohydrates), and a whey protein concentrate powder (protein).  They're not only good for you...they're absolutely delicious.  

I'm thankful to have an opportunity to launch distribution of these bars at my local CrossFit box.  The bars are vacuum sealed to keep them fresh and solid.  They are best eaten while cold - due to the concentration of coconut oil involved in the recipe.  If you are interested in purchasing these bars directly from me, please email me here, and I will be happy to arrange an order and pick up.  Here's to the beginning of something grand!

Christina