Opening Day at Bluffton CrossFit

Finally, Mike and I have made our dream to own a CrossFit a reality! We opened the doors this morning at 7:00 a.m. in Bluffton, South Carolina. We have 3000 square feet of space, but the best addition that we made was a kitchen! It's not totally outfitted, but it will allow us to keep up with our paleo meals and hold some paleo cooking clinics. I may even find the time to put some new recipes on the site for you. Meanwhile, browse through those already online and find something healthy to cook tonight!

Succulent Squash

Summer is on its way, and gardens are beginning to overflow with delicious vegetables. Pick your favorites and sauté them in a little olive oil and add the seasoning of your choice. The photo shows a selection of Pattypan and Eight Ball squashes from Pinckney's Produce in Beaufort, South Carolina. Thanks, Betsy for showing us how easy it is to have delicious paleo food!

Happy Cinco de Mayo!

Life is good. It will be even better after after having one of these. This recipe is from the bar at Palmetto Bluff, in Bluffton, South Carolina. They posted their recipe in case you can't make it out to celebrate with them today. Although it's not strictly paleo, tequila does come from the agave plant, so no grains or starches involved. 

Straight from the mix masters:

Gather 1.5oz Tequila, 1oz Agave nectar, 2 whole strawberries sliced, fresh squeezed lemon and lime juice, 3-4 cilantro leaves, and ice.

Muddle sliced strawberries, cilantro, and Agave nectar in mixing glass. Add ice, Tequila and lemon lime juice and shake well. Pour into a margarita glass. Or, try it frozen and just toss all of the items into blender and you're good to go. Cheers!

Balsamic and Blueberry Pork Chops

This is another quick and easy recipe. Balsamic vinegar adds a nice acidity, balancing the sweetness of the blueberries. Marinate the chops about one hour prior to cooking. You can use any cut of pork: try some less expensive shoulder chops and you can double the recipe!

Ingredients:

2 tablespoons olive oil

1 large onion, peeled, cut in half, and sliced thinly

½  cup balsamic vinegar

½  cup red wine

½ blueberries, fresh or frozen (no need to thaw)

2 large pork chops, any style

Preparation:

Heat 1 tablespoon of olive oil in a large skillet. Add the onion and cook on medium until soft and slightly browned. Add the vinegar and wine. Cook down until you have about half the amount of liquid. Add the blueberries and continue to cook for about 5 minutes. Turn off the heat.

Place the chops in a dish. Spoon half of the onion mixture over the meat. Cover and refrigerate for one hour.

Add a little olive oil to another skillet. Brown the chops on one side, then flip over and continue to cook until the meat is completely done. (You can spoon the extra sauce from the chops over the top as you are cooking.)

Reheat the reserved marinade. Spoon over chops when serving. 

Thank you for coming back and checking the site for new recipes. 

I will be on track within the next week, but I have been a little busy getting ready to open our new business, Bluffton CrossFit, in Bluffton, South Carolina. I haven't had much time in the kitchen! While you are waiting, please browse all the recipes already online. You can use the links on the sidebar to find what you are looking for.

CrossFit and Paleo are a perfect match. Combine your exercise with good nutrition to help you lean out and become a healthier person.

Roasted Endive and Pear Salad

A refreshingly different salad! Pears are plentiful right now. You can use red Bartlett pears, leaving the skin on them for extra color in your salad, but many other varieties are available, too.  Roasting the endive in the oven adds a bit of caramelization to the greens. Use arugula for the base of the salad if you like the spiciness. If not, use a mixture of baby greens. Add some cubed cooked chicken to make a complete meal.

Serves 4

Ingredients:

1 teaspoon olive oil

2 heads of Bengian endive, cut in half lengthwise

Sea salt and pepper

1 cup pure apple cider (or apple juice)

1 teaspoon agave nectar

2 whole cloves

1 2” cinnamon stick

1 bay leaf

1 tablespoon lemon juice

1 tablespoon nut oil (walnut, pecan, etc.)

4 cups lettuce mix

¼ cup chopped, toasted walnuts

1 large ripe pear, thinly sliced

Preparation:

Preheat the oven to 450 degrees.

Line a baking sheet with tin foil. Brush cut sides of endive with olive oil. Place cut side down. Sprinkle with salt and pepper.

Pour the apple cider into a saucepan.  Add the agave nectar, cloves, cinnamon stick, and bay leaf. Cook until reduced to about 1/3 cup. Strain into a bowl, discarding the solids.

Brush the endive with some of the apple cider mixture. Place the pan in the oven and roast for 10 minutes. Remove from oven and flip the endive halves over. Brush again with some cider mixture.  Turn the oven to high-broil setting.  Broil for an additional 5 minutes or until lightly browned.  Remove from oven.

Add the lemon juice, nut oil, and a pinch of salt and pepper to the remaining apple cider mixture, to use as the salad dressing.

Place a handful of salad greens on each serving plate. Top with several pear slices, walnuts, and an endive wedge. Spoon the dressing over the salad.

Burgers with Caramelized Cauliflower

 and Curried Mango Salsa

Tired of mashed or riced cauliflower? Try this: thick cut cauliflower slices, grilled in a pan and finished in the oven until tender. Top with your favorite burger or thin-sliced meat and a scoop of mango salsa. I used a combination of lamb and beef for my burgers. The lamb matches well with the curry salsa, but turkey or beef will work fine.

Ingredients:

For Caramelized Cauliflower:

1 head of cauliflower, stem and leaves removed, core left intact

Olive oil

For Curried Mango Salsa:

1 mango

1 large apple

1 small onion

¼ red bell pepper

¼ cup raisins

¼ cup apple cider vinegar

1 tablepoon gingerroot, grated

1 ½ teaspoons lemon juice

1 teaspoon curry powder

Dash of cinnamon and nutmeg

Sea salt

For Burgers:

1 pound ground beef, lamb, turkey, or a combination

1 lime (optional)

Cilantro (optional)

Cauliflower Preparation:

Preheat the oven to 400 degrees.

Carefully place the cauliflower on its stem. Slice carefully near the middle of the head, from top to bottom, making about a 1” slice. (Some florets may fall off the head. Just keep these to cook separately.) Make a second slice.

Heat a little olive oil in an ovenproof pan.  Place the 2 slices in the pan and cook until browned on one side. Very carefully flip them over and brown on the other side. Place the pan in the oven and continue to cook for about 15 minutes or until tender. Remove from oven.

Salsa Preparation:

Peel and chop mango, apple, and onion into ½” dice. Chop bell pepper into small pieces. Place these ingredients into a saucepan. Add the raisins, vinegar and gingerroot. Bring to a boil and then turn down the heat and cook for about 10 – 15 minutes, stirring occasionally. Add the lemon juice and spices along with a dash of salt. Cook for three more minutes.  Turn off the heat and let the fruit thicken as it sits.

Burger preparation:

Shape burgers and season with salt and pepper. Grill to desired temperature.

Place one of the cauliflower slices (or half a slice), on a serving place. Top with a burger and a scoop of the mango curry salsa. You can serve them with a little squeeze of lime and some chopped cilantro for extra zing.