13.12.11

Chocolate Chip Cookie Recipe

Paleo Chocolate Chip Cookie Recipe, Makes 16-20 (from here)
  • 5 oz (1 1/4 cups) very finely ground blanched almond flour (NOT Bob's Red Mill...see notes)
  • 1/4 teaspoon salt (I know you're supposed to avoid salt, but this is seriously important for flavor)
  • 1/4 teaspoon baking soda
  • 1/4 cup raw agave nectar (or 1/4 cup raw honey plus 1 to 2 tsp water. See below for date paste substitution.)
  • 1/8 cup macademia nut oil
  • 1 tsp vanilla extract
  • A scant 1/4 cup dark chocolate chips.
  • Heat oven to 325.
  • Mix almond flour, salt, and baking soda well.
  • In a small bowl, mix agave nectar, Macadamia nut oil, and vanilla.
  • Combine wet and dry ingredients, mixing well. Add dark chocolate chips.
  • Batter should be thick enough that you can roll a small ball between your palms and set it on the cookie sheet without it drooping or losing shape (see notes).
  • Make 16 - 20 small balls of cookie dough and space them evenly on a cookie sheet lined with parchment paper. Press the cookies down as flat as possible with the palm of your hand. This is important! The cookies will NOT spread out on their own.
  • Bake about 6 minutes. Watch closely and remove when the edges start to brown. . . they could be done at 4 minutes or at 8 minutes depending on the size of the cookie and your oven calibration.

Recipe Notes:

Almond Flour:
The brand of almond flour you use is important because you want a flour that is very finely ground, and this quality varies greatly across brands. Bob's Red Mill almond flour is not finely ground enough - I did a test batch and the cookie batter is too runny and ends up ugly with a grainy texture. Honeyville Farms is the brand I used for the cookies pictured above and would recommend.

Measuring the almond flour by weight is much more precise than measuring by volume, so use a digital scale if you have one. Trying to measure almond flour by volume can lead to over- or under-measurement: if it is too packed or too fluffed-up you fit too much or two little of it into your measuring cup. If you don't have a scale and have to measure by volume, then do your best to gently spoon the flour into the measuring cup and level it off with a straight-edged knife. As a rule of thumb for this recipe, you should be able to roll the finished dough into a ball between your palms, and when you set it down it should keep its shape. Add a little more almond flour if it doesn't pass this test.

Sweetener substitutions:
I prefer agave syrup's flavor and performance in the recipe, but tested some substitutions:
Raw honey: It works just as well. I tried a batch that turned out looking almost identical, feeling a little bit chewier, and tasting faintly of honey.
Date paste: If you prefer "whole sugars" that come embodied in their originating fruit, I also tried a date paste that worked but yielded a slightly wetter cookie with slightly less traditional flavor. To make a date paste substitute, take 8 pitted dried dates and chop them very finely. Add 1/4 cup water to the chopped dates and heat in a pan or microwave, stirring frequently until they've softened and absorbed some of the water (about 30 seconds in the microwave, stirring every 10 minutes). Add water as needed to keep them hydrated and jam-like in consistency. Remove from heat and mash the dates as thoroughly as possible with a fork. Add another few teaspoons of water if needed and heat again briefly to further soften the mixture. Place the paste in a measuring cup. If you don't have 1/4 cup of date paste, add enough water to bring the mixture up to the 1/4 cup line. Proceed with recipe as written.

Macadamia nut oil:
It has a long unrefrigerated shelf life, but doesn't often fly off the shelf at your local supermarket, so those bottles may have been there for a while. Be sure to select a fresh bottle.

4.12.11

Chocolate & Spice Zucchini Bread


Recipe found here.

Shred 2 zucchini, then squeeze in a kitchen towel to remove as much water as possible.
Add about 1 cup shredded zucchini to mixing bowl with:

1/4 cup coconut oil, liquified
4 room temp eggs (cold eggs will harden coconut oil)
1/2 cup coconut sugar
2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp cayenne
1/4 tsp sea salt
1 tsp vanilla
1/8 tsp vanilla liquid stevia
1/2 cup coconut flour
1/2 cup cocoa powder
1 tsp baking soda
1 tsp baking powder

Mix with electric mixer.

Add to bread pan lined with unbleached parchment paper and greased on the ends. (I cut the paper the length of the pan and drape it down one side, across the bottom and back up the other side, like in this photo by Amy)

Bake at 350 degrees for about 40 minutes. Ovens vary, check to see if it's done by inserting a sharp knife in the center.

22.11.11

Gluten Free Chocolate Cake

Chocolate Cake - makes one 9" cake (found here)

1 cup milk, at room temp
2 tablespoons instant coffee granules
2 eggs, lightly beaten
3/4 cup sugar
1/3 cup vegetable oil
2 teaspoons vanilla
1/2 cup gluten free all purpose flour (I used Bob's Red Mill)
1/2 cup almond meal
1 cup cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon guar gum (can find in specialty food stores and it's cheap!)
1/2 teaspoon salt

Glaze:
1 cup 33% cream (whipping cream)
110 g unsweetened chocolate, finely chopped
2 tablespoons honey

To make cake:
Preheat oven to 350f/180c. Lightly spray a 9 inch round cake pan with oil. You can also use a 10" bundt  pan, but I don't have one of those ;)
Whisk together milk and coffee in a large bowl, until coffee has completely dissolved. Whisk in eggs, sugar, oil and vanilla. In a medium bowl, whisk flour, cocoa, almond meal, baking powder, baking soda, and guar gum, then add to milk mixture. Whisk well. Scrape batter into prepared pan. Bake in centre of oven until a skewer, inserted in centre, comes out clean, about 25- 30 minutes. Allow cake to cool in pan, completely, on a wire rack before inverting onto a cake plate.

To make glaze:
Heat cream in a small saucepan until almost comes to a boil. Add chocolate and stir until just melted. Stir in honey. Drizzle over top of cake. Enjoy!

2.11.11

Coconut Chicken Soup

Found here - need to try!

72 ounces of chicken (about 12 6 oz raw chicken breasts)
2 tbsp coconut oil
1 tbsp sesame oil
dried coriander, star anise seed, chili garlic paste, dried chillies (to taste)
a bag of slivered carrots (2 cups)

Roughly cube your chicken. Melt the coconut oil in a large frying pan. Add the sesame oil, chicken and spices. Allow to brown. Midway through, add your slivered carrots. Once the chicken is cooked, set the pan aside.

In a large pot, combine:
3 cans coconut milk
1 head of broccoli, chopped
2 cubed zucchinis
3 cans water chestnuts
1 chopped red pepper
1 container (2 cups) sliced mushrooms
2 cups or so of bean sprouts
fish sauce (a good couple of glugs or more)
chili garlic paste (however much, depending on the amount of heat you like)
1 tbsp sesame oil

Cover, bring to a boil, drop heat to low and simmer for about 10 minutes. Add in your chicken mixture and allow to simmer for another 5-10 minutes. Remove from heat.

Add:
The juice of two limes
Chopped fresh cilantro.

9.9.11

And 3 months later....

I'm finally posting my before and after pictures for the Paleo Challenge.

The before is from one of the first days of the Challenge, around February 12th. I was supposed to take pictures when it ended June 10th, but put it off for a while.

Now it's three months after the end of the challenge, and I think I've maintained my "changes" pretty well!

10.6.11

Paleo Party Potluck, Posting Pictures?

Remember this?

February 16, 2011
"And the numbers are in...

All on the left side:

Bicep: 12 1/4
Bust: 36 1/2
Waist: 31 1/2
Hips: 35 1/4
Badonkadonk: 40
Culotte de ch'val: 39 3/8
Above knee: 18
Calf: 12 5/8

I'll save the pictures for the end..."
Well the end has come!
Time for new measurements, new pictures, new PRs, new goals.

June 10, 2011


Bicep: 12 1/2
Bust: 34 1/2
Waist: 27 1/4
Hips: 33 1/2
Badonkadonk: 38
Saddlebags: 38 1/2
Above knee: 17 1/2
Calf: 15 1/4
Rib cage: 31

Lost 14 inches in total, but gained 1/4 inch around my stupid genetically impaired calves! Haven't weighed myself yet; interested in seeing if that's changed at all.

The standard for measuring improvement in CrossFit is "benchmark WODs".
Cindy, Mary, Fran, Helen, etc. "the original girls". They are comprised of basic CrossFit movements, but  they are so, freaking, hard!

Our Challenge testing benchmark was "Helen". She is a scary bitch. She makes my stomach drop, my gut cramp, my hands sweat.

3 rounds of:
400m Run
21 KB Swings (35 lbs)
12 Pull Ups

Ariane's August 2010 "Helen" 16:40 mins
3 rounds of:
400m Run
21 KB Swings (35 lbs)
12 Pull Ups (small green + small yellow + small yellow bands)

Ariane's May 2011 "Helen" 19:45 mins
3 rounds of:
400m Run
21 KB Swings (35 lbs)
12 Pull Ups (small green + small black bands)

During the Paleo/ Primal Challenge I achieved my first static Pull Up and shortly after, figured out how to string together 3 Kipping Pull Ups.
So my goal today was to do Kipping Pull Ups during Helen. Coach Darci modified the reps down to 5 per round.

Ariane's June 2011 "Helen" 17:30 mins
3 rounds of:
400m Run
21 KB Swings (35 lbs)
5 Pull Ups

Right now, I feel like I could do more PUs, and maintain the same time. My next goal is to get better at running. Maybe even to like running. Getting my time to a more reasonable 14-15 minutes would be awesome!

Other PRs:
- 2 consecutive static PUs
- figuring out how to kip and get over the bar
- Squat Clean (March 11: 111 lbs, March 28: 117 lbs, April 3: 120 lbs)
- Static Press 3 x 70 lbs (I need to step this up, I don't actually know what I can do for 1 rep)
- Deadlift 3 x 150 lbs (same as the Press, these were my old PRs and I don't know what I can do for 1 rep)
- Squat Clean & Jerk 7 x 110 lbs (CrossFit Open)

I feel like I haven't challenged myself weight-wise in a while, and I don't know what my max is anymore. I think I usually play if safe for WODs, but I need to push more on the strength based work so I know my 100%.

We are having a Paleo Potluck this weekend at flux CrossFit; celebrating the end of the Challenge, the arrival of Ido Portal and Odelia, and our weekend of workshops.
Can't wait!

30.5.11

The gut came back!

And I need to whip it into shape!
Coach Ido Portal is coming back to flux CrossFit for 4 seminars in.... 12 days!

My goals are:
- 2 consecutive static pull-ups; right now I can do 1 + 1 with leg kicks and face contortions.
- clean up my diet; Ido's workshops are though! I need the energy and stamina that a good Paleo/ Primal diet provides if I want to survive his 2 days, 5-6 hours/day classes.
- fish oil; consistant intake to help with inflammation. My arm joints (wrists, elbows, shoulders) are my weakest links and they flare up with bodyweight work.
- sleep 8 hour nights
- no alcohol
- no dairy; except for my coffee cream of course!

Really these goals are super attainable because I only have to go hard for 2 weeks.
I've become a lazy Paleo/ Primal eater in the last month or so. I haven't had any big cheats (no bread, only small amounts of whole grains), but I've been consistently having small, sneaky treats. Bad, very bad! A bit of dark chocolate a couple of times per week. Some fries at the restaurant. Way too many Paleo pancakes. Coconut milk ice cream. I even had some chips and dip! Shame.

The main thing is that I'm not feeling super good about the whole thing, but I seem to be stuck in a rut of laziness.

But right now, right this second, I am snapping out of it!

First thing: listing what I ate:

- Lunch: spinach, basil, cherry tomatoes, avocado, cucumber, tuna salad.
- Supper: leftover turkey breast, leftover wild boar roast, a carrot.

Second: organize my meals for tomorrow:

- Breakfast: eggs, leftover wild boar roast. Omelet?
- Lunch: spinach, basil, cherry tomatoes, avocado, cucumber, tuna salad (stop by the grocery store for spinach & tuna on my way to work).
Bring some oil for a dressing.
Grind flax seeds.
- Supper: pull something out of the freezer tonight! Pork?

Okay, I already feel a bit better about myself!

Going for my spoonful of fish oil now.