Hey Robbie! You Ok?

By February 11, 2011CFMC Blog Archives

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Yes, he’s fine. This was taken a few moments after the workout the other day, when Robbie did his best dramatic interpretation of roadkill for us. I felt that the barbell and the randomly scattered medicine balls made it look like some sort of CrossFit-flavored crime scene. The next photo in the series should be four or five people in dark windbreakers and matching baseball hats wandering around scribbling notes, taking pictures and dusting for prints. We could even start a new criminal forensic TV show on CBS and call it CFMCIS (since CBS apparently believes that you can never have enough of those). Danielle could play the quirky female investigator, Jackson could be the wise-cracking class clown, and I could play the uptight team leader obsessed with perfection.

Wait…that’s what we do now.

  • Paleo mayonnaise

    # 2 egg yolks
    # 1 tsp mustard (this is optional)
    # 3 tsp lemon juice
    # 1/2 cup olive oil
    # 1/2 cup coconut oil

    1. Put the yolks in a bowl (blender, food processor) with the mustard, if using and 1 tsp lemon juice and mix those ingredients together;
    2. Start whisking vigorously (blender or food processor on low) while dripping the oil very slowly, even drop by drop in the beginning. You’re creating an emulsion and if you put too much oil at once, it will separate and will be very hard to save. Whisk non-stop and use a towel under the bowl to help stabilize it;
    3. As you add more oil, the emulsion will form and the mayonnaise will start to thicken and you can pour the oil faster at this point;
    4. When all the oil is incorporated and the mayonnaise is thick, add the rest of the lemon juice and taste your creation.
    5. Enjoy without guilt and put the store in the refrigerator!

  • Emily

    Baked Chicken Thighs
    * 4 free range bone-in, skin on chicken thighs
    * 1 tablespoon olive oil
    * 1 shallot, minced
    * 3 cloves garlic, minced


    1. Preheat oven to bake at 425.
    2. Rinse chicken thighs under cold water and place in a broiler pan.
    3. Pat thighs dry with a paper towel.
    4. Gently separate skin from thigh, without removing it completely from the meat at the corners.
    5. Place shallots and garlic on the meat, and cover with the skin.
    6. Lightly rub olive oil on the skin, and sprinkle with pepper.
    7. Bake for 35 minutes, or until juices run clear.

  • Erik Herik


    We recently started buying our grass-fed, non-antibiotic meats from a local halal butcher on Rockville Pike named, appropriately, Halal Meat Market. The prices were competitive with or better than Whole Foods, and they cuts the meat exactly as requested (we asked for “jerky” pieces, which turned out perfectly). The owner is a 5th generation butcher who takes a lot of pride in his work, and the quality of his meat is amazing. He was happy to talk about the local farms where he gets animals. Check out the reviews at the link below.

    1331 Rockville Pike # C, Rockville, MD 20852
    (301) 424-4444 ‎


  • Justin


  • Ladybug724

    I would like to take this opportunity to wish a very HAPPY BIRTHDAY to my wonderful husband. Yes, that’s right, Eric is ANOTHER year older, which makes him almost as old as Tai (but not quite). In honor of Eric’s birthday, I will be attempting the following:

    Paleo Birthday Cake (Coconut Chocolate cake with frosting and a candle)
    5 eggs, whole
    3 eggs, separated
    1/4 cup oil
    1/3 cup coconut milk
    1/2 cup cocoa powder
    1 cup honey
    3/4 cup coconut flour
    1tsp vanilla bean pods
    Pre-heat oven to 350 degrees. Grease a deep 8 inch round cake tin andline with baking paper. In a small bowl, place three egg whites and whisk until stiff peaks have formed.
    In a medium sized mixing bowl, combine all ingredients well, including egg yolks. Fold in beaten egg whites. Pour mixture into prepared cake tin. Bake in oven for 25-30 minutes, or until cooked through. Stand cake in the tin for 10 minutes to cool.

    Chocolate Frosting
    Melt some dark chocolate in a small pan with some oil. Do this at very very low temp so as to not make the oil rancid. Add just a touch (1-2 tbs) of honey or agave and about 1/8-1/4 cup of coconut milk. Warm these ingredients until they are a smooth, but thick liquid. Once the cake is cool and you’ve allowed the icing to cool a bit, spread the top of the cake with the icing. If it’s still warm it will run down the sides. Add candle, make a wish, and blow.

  • Jackson

    So where we going drinking for Erics birthday after the wod tonight is the big question????

  • Jeff Silver

    Steak and Eggs

    1 good quality large steak (filet, surloin, ribeye, …);
    2-3 tbsp of your favorite cooking fat (tallow, butter or ghee are excellent here);
    2 free range eggs;
    Paprika to taste;
    Salt and pepper to taste;

    Note: Let stand your steak for about 40 minutes at room temperature for a perfectly cooked and juicy result.
    Heat a pan over medium-high heat and add 2 tbsp of your chosen cooking fat.
    Season your steak with sea salt and freshly ground black pepper and add to the hot pan.
    Cook the steak to your likings. About 3 minutes of each side will usually give you a nice and medium rare steak.
    Remove the steak from the pan, set aside and lower the temperature to medium-low. Add the rest of the cooking fat.
    Crack open the eggs in the hot pan, cover, season to taste with some paprika, salt and pepper and cook until the whites are just set.
    Serve the steak with the eggs either on top or on the side and make sure to dip the juicy hot meat in the runny yolk for complete satisfaction.

  • Ladybug724

    The Birthday Cake Report:
    The cake actually turned out really well. I did have to cook it for about 45 minutes instead of the 25-30 in the recipe (see yesterday’s post). The only thing I would say, is that if you attempt the frosting, make sure you add LOTS more honey that it calls for. That unsweetened chocolate is bitter! I also added shredded coconut on top to make it pretty. But the cake could also stand on its own without frosting. It was a really great alternative to a traditional cake. Chef was right – you start to re-learn what sweet tastes like. For a photo, click the link below.

  • Lorena

    Almond muffins

    1 cup almond butter
    1 cup sliced raw almonds
    1 cup pure coconut milk
    2 cups shredded unsweetened coconut
    3 eggs

    Beat and pour in muffin cups. Cook at 400 for 15 minutes.

  • Jeff Silver

    Two part post.

    1. I went to elevation burger and it was kind of a let down. I plain burger wrapped in lettuce was kind of a sad little meal. I got two and each was like $3.50 for a total of a little over $7 with tax. It seemed like a lot of money for not very much food at all. It would be a great place in a pinch, but again, a burger without condiments is not too tasty.

    2. More mayo info. I made some more mayo and used canola oil this time since its cheaper than the other exotic oils. I both the best kind I could find but after reading about it and how its made and finding it on the paleo list I figured it would be fine to save a little money. I also added some spices like mustard seeds, paprika, and dried jalapeños. It tastes pretty good. and is much more affordable than using $6 bottles of oil to make a small batch.

  • Emily

    Chicken & zucchini hot salad
    This is a very simple hot salad featuring chicken and zucchinis, two items that go hand in hand with a lemon and garlic mayonnaise. Serves 4 people.

    2.5 lb chicken breast, cut into cubes;
    5 zucchinis, cut into cubes;
    3 tbsp coconut oil, butter, ghee or lard;
    1 tbsp oregano;
    1 large onion, chopped;
    7 tbsp homemade mayonnaise;
    Juice of 2 lemon;
    2 cloves garlic, minced very finely;
    1 head romaine lettuce, washed and shredded;
    Pepper to taste;
    Heat a large pan over a medium-high heat and cook the chicken cubes until well cooked. Set aside In the same pan, with the rest of the cooking fat, add the onion and cook until soft, about 5 minutes; Add the zucchini cubes and oregano and season with pepper. Cook until the zucchini cubes are soft. In a bowl, mix the mayonnaise, lemon juice and garlic. Add the hot and cooked chicken, onion and zucchini to the mayonnaise preparation and mix well. Add the romaine lettuce, mix well and serve in bowls. This hot salad is delicious topped with some fresh almonds.

  • Erik Herik

    *** Paleo Red Velvet Whoopie Pies *** (Yield: About 24 cookies or 12 cookie sandwiches)

    Ingredients For the Cookies
    — 2 c almond flour
    — 1/4 c cocoa powder
    — 1/2 c full fat, canned coconut milk
    — 2 eggs
    — 1/4 c sugar
    — 1 T vanilla extract
    — 1 1/2 t baking soda
    — 1/2 t baking powder
    **Red food coloring (You choose what you want to use. Beet juice is the hippie way, otherwise just use liquid or gel, until you like the color you see.)

    For the Filling
    — 3/4 c palm shortening**
    — 3 T coconut oil
    — 1 t vanilla extract
    — 3 T powdered sugar, or any liquid sweetener***

    Set your oven to 350ºF. Whisk together all the cookie ingredients. Use a cookie scoop to dollop the batter in uniform sizes (important for the art of sandwich cookie making), onto a parchment or silicone lined baking sheet. Depending on the size of your cookie/baking sheet, this took two batches. Bake for about 15 minutes.

    For the filling
    Beat all ingredients together in a mixer. It may appear crumbly at first, but give it some time and eventually the shortening will start to get fluffy like butter. This should take about 3-5 minutes.
    Once the cookies are 100% cool, use a small spatula, or a spoon, to scoop some filling onto one of the cookies. Spread the filling around the surface of the cookie, top with another cookie and immediately put it into your mouth. (http://www.health-bent.com/)

  • Lorena

    Carrot Cake

    6 eggs, separated
    1/2 cup honey (or less)
    1 1/2 cups carrots, cooked and pureed
    1 Tlbs grated orange rind
    1 Tlbs frozen orange juice
    3 cups almond flour

    Preheat over to 325° F.
    Beat the egg yolks and honey together. Mix in carrot puree, orange rind,
    orange juice and almond flour. Beat the egg whites until stiff and fold in.
    Spoon into a greased loose bottomed 9 inch springform pan. Bake for about
    50 minutes or until a skewer inserted into the center of the cake comes out
    clean. Cool in the pan for 15 minutes, then turn out onto a wire rack to
    cool completely.

    I have not try this one yet, but it sounds pretty good. 1/2 cup honey is a little bit too much though. I made the Banana bread that someone posted a couple weeks ago and it tastes better than a regular banana bread. I says to use 1/4 cup of honey but I could have use less it tastes very sweet.

  • Ladybug724


    Jeff had a great idea buying venison in bulk. Eric and I were able to finagle some free venison from a friend who shoots his own. I haven’t tried it yet, but I will be making a venison roast today. Here’s the recipe:

    Slow Cooker Apple Scented Venison Roast
    1 tablespoon olive oil
    3 pounds boneless venison roast
    1 large apple, cored and quartered
    2 small onions, sliced
    8 cloves crushed garlic
    1tsp rosemary
    1 cup beef broth

    Spread the olive oil on the inside of a slow cooker. Place the venison roast inside, and cover with apple, onions, garlic, and rosemary. Turn to Low, and cook until the roast is tender, about 6 to 8 hours. When the roast has cooked, remove it from the slow cooker, and place onto a serving platter. Discard the apple. Stir the beef broth into the slow cooker. Serve this as a sauce with the roast.

  • Lauren

    Breakfast Smoothie

    1/2 ripened avacado
    1 cup pineapple chunks
    1/2 mango
    1 banana
    1 tbs Flaxeed
    1 tbs coconut oil

    Blend. Drink. Yum

  • Erik Herik

    *** Paleo Chips ***
    — 1/4 C. Blanched Almond Flour
    — 1/4 C. Ground Flax Seeds
    — 1/4 C. Sesame Seeds
    — 1/4 C. Pumpkin Seeds, Ground
    — 1/4 C. Sesame Seeds, Ground
    — 1/2 tsp. Ground Cumin
    — 1/4 tsp. Ground Corriander
    — 1/4 tsp. Ancho Chile Powder
    — 1/4 C. Water
    — 1 T. Olive Oil
    Preheat oven to 375F. Mix dry ingredients in a medium bowl. Add water and oil, and mix to combine. You should end up with a slightly wet, sticky mixture. Onto a silpat, or parchment paper, lined baking sheet drop the dough by the tablespoonful (I used a small ice cream scoop for easy removal), spacing the chips about 2 inches apart.
    Cover the dough with a piece of parchment paper and flatten (as thin as possible), using a rolling pin or the bottom of a measuring cup. Remove parchment paper and make sure chips are evenly flattened. Bake15 minutes, until crisp. Transfer the pan to a wire rack and let the chips cool on the pan for 5 minutes, then transfer them to the rack and let cool completely. Repeat with the remaining dough. (http://jensgonepaleo.blogspot.com/)
    Makes 24 chips

  • Emily

    Lemon and Orange Marinated Barbecue Shrimp

    1-2Lb uncooked and shell on shrimp. Vein removed and shrimp washed.

    1-2 Lemons

    1/2 cup fresh orange juice

    1/2 tbs minced garlic

    1/2 tsp freshly ground pepper

    1/4-3/4 tsp dried red hot chili flakes

    1 Cup Onions cut into squares for skewers

    1 Cup Green Peppers cut into squares

    1 Cup other fresh vegetable
    Wooden skewers, soaked in water for at least 30 minutes. Just do this before you prepare the shrimp and marinade. Squeeze the lemon into a bowl. Add the orange juice, minced garlic, chili flakes, and black pepper. Mix. After you devein the shrimp add to marinade and stir. Shrimp only needs 15-30 minutes of marinade time. Once shrimp are marinaded simply put shrimp onto skewer, with vegetables between them. Get your grill going! Nothing better than cooking over an open fire.

  • Jeff Silver

    Pot Roast with Roasted Vegetables

    This recipe of pot roast is full of flavor from the delicious crust.


    1 (2-4 pound) boneless beef roast. Get the amount you think will feed your family. You can also save left overs for a delicious paleo lunch.
    Fresh garlic, around 5 cloves. Crush them with the side of your knife to get them out of the covering.
    Fresh Thyme and any other herbs you would like to use. I recommend Thyme, Oregano and rosemary.
    Olive oil, an oil from a nut, or flax seed oils are mostly endorsed as paleo. We need enough just to cover the bottom of the skillet. I do not recommend using olive oil because it has a low smoke point. Grape seed oil is a great choice.
    2 cups chopped onions
    2 Cups carrots
    2 Cups Celery
    1 Fresh Tomato (diced)
    Preheat your oven to 350F

    The key to this dish is giving the roast an amazing crust. To do this you need to chop up your fresh herbs. I recommend using cracked pepper and a small amount of salt as well.

    Mix your herbs and black pepper together. Then cover the meat with this delicious mixture. The goal is to get every inch smothered with the fresh herbs and pepper.

    Heat up oil in a cast iron or other skillet. You do not need a lot of oil, just enough to cover the bottom. Heat the pan until it starts to smoke. Right after you see a little smoke; place the roast on the skillet.

    Turn the roast until all sides have a delicious brown crust. Then place the roast in whatever cookware you are using. I just use my cast iron skillet for every step.

    Put all of your vegetables around the roast. Add 1 cup of water or homemade stock and cover!

    Cook at 350F until the roast is tender. You can either wait for medium rare and eat it that way or wait until the beef is so tender it breaks with a fork. I like to cook the roast for a good 2-3 hours on a lower temperature (300F-325F). Also be sure to take the left over juices and cook them down in a sauce pan for a paleo friendly gravy.

    This is a very flexible paleo recipe that is delicious!