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PERI PERI PRAWN SALAD
WITH SPANISH ONION, BABY SPINACH, AND BUFFALO MOZERELLA
- 300g Prawns each ( or how ever many you feel like)
- Coconut oil and Peri Peri powder ( i used 2 tablespoons you use how much you like) to marinade prawns/Marinade for 4-12 Hours
- Crushed garlic for marinade
- Juice of 2 Limes for marinade
- 1 Finely sliced Spanish onion
- Half a punnet of cherry tomatoes
- 1 Small bag of baby spinach leaves
- 2 Tablespoons of butter ( for frying the Prawns)
- 1 Punnet of buffalo mozzarella ( ripped into pieces)
DIRECTIONS-
- Heat up your fry pan/ Wok
- Whilst the fry pan is heating add all your ingredients into a salad bowl and dress with 100ml of Avocado oil and Balsamic vinegar, salt and pepper.
- Add butter to pan, and flash that ocean goodness till prawns are bright pinky white.
- This is a great easy salad for sharing with a group of hungry CrossFitters.
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Shish Tawook
- 2 boneless chicken breast
- 3 cloves minced garlic
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 cup of lemon
- 1/4 cup of yoghurt
- 1/2 cup of tomato puree
- Coconut oil for cooking
Cut chicken into 1/2 inch cubes, add all other ingredients except coconut oil. Cover and let marinate in refrigerator for 2-3 hours. Heat pan to med/high heat or bake or grill in oven. Add 3 tbs coconut oil thchicken, cook uncovered for 5 minutes on each side or until moisture has evaporated and chicken is lightly brownedServes 2 gorgeous people
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ROTOVEGAS RAGOUT
with buttered greens, sunflower seeds, and a wasabi aoili.
INGREDIANTS FOR TWO SERVES
- 400g Sirloin steak diced
- 2 Onions diced
- 4 Garlic cloves crushed
- 2 Celery stalks chopped
- 2 Carrots roughly chopped
- 1T turmeric
- 1T cumin
- 5 T Almond Butter
- 1 Can of coconut milk
- 50ml Coconut Oil
- Season to taste.
INSTRUCTIONS
Put your coconut oil into a large pot, seal off all meat vegetables, garlic, and spicesWhen all your deliciousness is browned and starting to caramelize, not burn add 250ml (1 cup) of boiling water bring to the boil and add your almond butter and coconut milk. Reduce to a modest simmer (bubbles gently turning over) and reduce till a nice thick saucy consistency is achieved.
While this little potion is manifesting, have you’re nicely prepared greens, i.e. snow peas, broccoli, asparagus etc cut and ready to plunge into a pot of seasoned boiling water. Cook for no longer then 1 min till thegreens are al dente (firm to the bite) pull out and smear a generous amount of full fat butter all up in those ghetto greens.
If you want an accompaniment, purchase a nice organic aioli, this could set you back 5-10 dollars and add about a teaspoon of wasabi paste……..wooohooo the meal that will just keep on giving.
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Kebabalicious
- 1 lb ground lamb
- 1/2 lb ground beef (at least 15% fat)
- 1 medium onion, finely chopped
- 1/2 cup flat-leaf parsley, finely chopped
- 1 med tomato finally chopped
- 2 cloves garlic, minced
- 5 tbsp sumac
- 1 tbsp coriander
- 2 tsp fresh thyme
- 1 tsp cumin
- 1 tsp each salt and pepper
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I prefer to have whole spices whenever I can. Here, I used a mortar and pestle to crush coriander seed, then to make a paste of garlic and thyme with a little salt. Mix all the ingredients together thoroughly in a bowl. Add an egg if the mixture falls apart too readily.
Once mixed, grab about a golf ball sized lump of meat and start shaping it into a cylinder. Squeeze and stretch it until you have a sausage shape about 8 inches long and half an inch around. Thread the meat onto a skewer. I have some flat metal skewers that I use when grilling- I used bamboo here for the oven.
The authentic way to cook kebab is over a wood charcoal fire, but you can do 12-15 minutes in a 400 degree oven as well. Cook to your desired doneness… but I think that’s lamb torture.
Serve as-is on the stick, as part of a wrap with lettuce and tomato, or atop a salad. I used leftovers to make a salad with olives, chopped parsley and kebab that was wonderful. The sauce below goes equally well as a salad dressing.
Sumac Yogurt Sauce
- 1/2 cup yogurt
- 1 clove garlic, minced
- 1 tbsp honey
- 1 tbsp lemon juice
- 1 tsp sumac
- 1 tsp fresh thyme
Serves 6 – 8
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Coach Hala
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Primal Granola
Looking for something to replace your usual breakfast cereal?
The following recipe for Primal Granola is both healthy and delicious. Not only does this make a delicious breakfast but also makes a great snack or dessert. I will not be held responsible if you sit down and eat the entire batch at once!
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Ingredients:
- 3/4 cup raw shredded coconut
- 1/2 cup raw almonds
- 1/2 cup walnuts halved or chopped
- 1/4 cup macadamia nuts halved or chopped
- 1/4 cup raw cashews
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/4 cup sesame seeds
- 1/4 cup chopped figs or dried berries
- 1/4 cup coconut oil
- 1 tsp cinnamon, or more to taste
- 1/4 tsp nutmeg
- 1/4 cup honey or agave syrup
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Directions:
- In saucepan over low heat combine coconut oil, honey, cinnamon, nutmeg, and salt. Continue stirring until heated through, but not boiling.
- Combine nuts, seeds and fruit in a baking tin/dish. Drizzle hot oil/honey mixture over nuts, stirring until well coated.
- Bake in 150 degree Celsius oven for 30 minutes, turning a couple of times while baking.
- Remove and let cool.
- Store in air-tight container.
Serving size roughly ½ a cup.
You can play around with the quantities of nuts and seeds depending on your taste. I prefer to add in more shredded coconut as this stuff is magic! Have a read below about the benefits of coconut.
Serve with fresh berries or any seasonal fruit and a generous splash of coconut milk/cream. Or enjoy it as a snack on its own.
ENJOY!!!!!!
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Hearty Hotcakes
I’m proud to be writing our first recipe for our Coaches Cookbook blog. Every meal or snack on here will be a tried and tested recipe by one of the coaches. Delicious!
The following recipe is Primal/Paleo as will be most of these posts. The reason being that this is the way all of our coaches eat and the way we find complements our CrossFit training most. You will find many a CrossFitter around the world using this style of eating as it becomes part of your life, is the most healthy, the most tasty and just beyond belief for seeing amazing results to your body and training, not too mention your overall wellbeing.
If you are new to this way of eating you may want to do some research as to WHY we find this way so healthy. Here are some great websites to check out.
http://www.marksdailyapple.com/
Ok so enough wiffle waffle (hummm waffles….) on to the seriousness which is the tasty hotcakes!
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Ingredients: Makes about 6 hotcakes
1 cup of almond meal (also know as almond flour or ground almonds)
1 scoop of protein powder
1 egg
1 cup coconut cream, or more to get it to the right consistency, needs to be a little runny, not too thick. Mix all of the above together to make the batter.
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Method:
Heat a pan and melt some coconut oil or butter in it. Keep on medium heat.
Use a jug to pour in some of the batter, they won’t run like normal pancakes so don’t make them to big because they will be too hard to turn.
After a couple of minutes flip the cake, take it lightly as they are very delicate and break easily. Little buggers!
Once both sides are golden they are ready.
Do the next, keep warm in oven till the batch is done.
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Serve with one or more of these: I like it ALL!
Grilled banana
Bacon
Berries
Whipped cream or coconut cream
Mangoes
Super duper filling so don’t be deceived! Yummmmm!
