Archive for the ‘paleo’ Category

SmartBox has arrived!

Posted: July 16, 2013 by CrossFit Lewes in nutrition, paleo, SmartBox

By now you guys know we have a new toy at the Box – SmartBox. First off, let me start by saying the idea of a vending machine at the box stocked with CrossFit-friendly products is AWESOME! Kudos to CJ as she starts her exciting new endeavor to outfit CrossFit boxes across the country with this great service.

Here’s why I think this is an awesome idea:

1. It’s convenient! You never know when a need might spring up for a recovery drink or paleo-friendly snack or some rock tape or some first aid for ripped hands. And it takes credit cards, too!

2. It gives you a chance to sample products without making a huge investment. This is my favorite part. If there is one thing I hate, it is ordering something online, paying shipping and then not liking the product after I try it. Smart Box is gonna be cycling different products regularly – so before you make a big investment in a case of something and paying for shipping to boot, you can try it out.

3. It’s healthy. If only all vending machines were like this, we’d have a lot fewer overweight people in the U.S. What’s not to like about that!

We are gonna start reviewing some of the products in the SmartBox over the coming weeks. We’ll give you the product details and then I’ll give you my opinion on them, as well as the opinion of others (just in case you think my tastes are pretty lousy). But truly, the best way is to sample them for yourself. I have made it a habit to stop by the box in the morning to pick up my morning snack, which will be the topic of this first product review…

Steve’s Original Paleo Crunch (Bacon Lovers)

First off, let me say one word. BACON! That alone should be enough. But these Paleo Crunch bars rock. I find for me they are a great way to start off my morning – a little sweet, goes well with coffee and BACON! They would work equally well as dessert or a before bed snack. Actually, come to think of it, they’d be great anytime during the day. Notice the picture below. I always try to make it home to take a picture before I eat it, but alas, that never seems to happen.


These gluten-free grainless granola bars are made of  just a few all natural ingredients: almond meal, shredded coconut, raw sunflower seeds, raw pumpkin seeds, almond slivers, cranberries, coconut oil, honey, vanilla extract, bacon and sea salt. When it comes to ingredients – less is always more!

And the best part is when you buy a Steve’s Original product, 15% of what you spend goes to help the nation’s youth!

So, if you are wondering what to try first – go for a Paleo Crunch (there is a non-Bacon option in our SmartBox, too). You can’t go wrong!


Paleo Porn

Posted: June 28, 2013 by CrossFit Lewes in nutrition, paleo

You know if you put “porn” in the title, it’s gonna grab some  attention.

Just wanted to share a fab new site (new to me ) – Paleo Porn – that has some awesome recipes and other content. The pictures alone will make you crave paleo food. Now, you know we aren’t paleo purists at CrossFit Lewes. We believe in more than one approach to healthy eating. Whatever works for you and compliments or enhances your WODs. Just stop eating the bad stuff. And we really don’t need to explain what is bad, right?

But there are a plethora (I was looking for a reason to use that word) of Paleo sites out there – so that is mostly going to dominate this blog. You can easily modify any of these recipes to be primal or zone or even vegan.

They also have this very handy list of what is Paleo and what is not! Awesome.

So check out Paleo Porn and sign up for their newsletter.

Free Paleo for Performance Workshop!

Posted: May 17, 2013 by CrossFit Lewes in nutrition, paleo

Space is limited. I’ve been following this guy for a bit in addition to the Eat to Perform guy.

If you just can’t fathom massive amounts of carbs (a la Carb Back Loading), this is another approach for eating that may help you maximize your WODs. Check it out.

Paleo Recipe – Sausage and Cauliflower

Posted: March 21, 2013 by CrossFit Lewes in nutrition, paleo, recipes


The picture doesn’t do this dish justice. But this is unbelievably delicious. That’s why there is almost nothing left in the crock pot.


  • 1 lb hot Italian, sweet or mild sausage
  • ½ head of cauliflower
  • ½ large red bell pepper diced
  • Dried or fresh parsley to taste
  • ½ cup homemade chicken stock


  • Begin heating a large pot or Dutch oven over medium heat.
  • Remove the casing from the sausage
  • Brown the sausage in the pan, using a fork or spatula to break up into pieces
  • While the sausage is cooking, cut up the cauliflower r into smaller florets, place in a 8×8 glass dish, cover with plastic wrap and heat for 4 minutes on high in the microwave. (do not  add water to steam, there is enough moisture in the cauliflower already)
  • Once the cauliflower is cool use a grater and “rice “the cauliflower.
  • Remove the sausage from the pan and add the riced cauliflower, and parsley.  Cook about 10minutes.
  • Add the red pepper and cook another 5 minutes.
  • Add the sausage back to the pot and add the chicken stock.  Simmer uncovered until almost all of the stock is absorbed.

Paleo Recipe – Maryland Crab Cakes

Posted: February 28, 2013 by CrossFit Lewes in nutrition, paleo, recipes

So here is the second recipe from our Paleo Party. These crab cakes were prepared by Carla Argo and they were awesome.
We made them at home just this week and they rocked!

crab cakes


  • 1 large egg
  • 2 tablespoons paleo mayo (google a recipe, there are a lot of good ones out there)
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1/4 teaspoon tabasco
  • 1/4 teaspoon lemon juice
  • 1  1/2 teaspoons of Old Bay Seasoning
  • Fresh black pepper to taste
  • 1 pound fresh jumbo lump crab meat
  • 1 tablespoon red pepper (finely diced) – optional
  • 2 tablespoons sliced green onion
  • 1 tablespoon fresh chopped parsley
  • 1/4 cup almond flour + 1/3 cup for dredging


  1. In a bowl, which together egg, mayo, mustard, Worcestershire, tabasco, lemon juice, Old Bay and pepper
  2. Place crab meat in a separate bowl, trying not to break off too many of the big chunks of crab
  3. Pour the liquid mixture over the crab, using your hands to gently mix it all together. Add in peppers, green onions, parsley and 1/4 cup of almond flour and combine it all together. Set additional 1/3 cup almond flour aside in separate bowl.
  4. Form mixture into crab cakes of desired size. Dip top and bottom of the crab cakes in the almond flour and set on greased sheet pan. Refrigerate for at least one hour.
  5. Preheat oven to 400F. Place crab cakes in the oven for 15-20 minutes or until golden brown.

The pale/primal potluck and recipe exchange party – PPPREP for short – was a resounding success. This was our second such event and we had a great turnout. While last year’s party was awesome, this year’s event shows exactly how adept our peeps have become in refining their healthy cooking skills.

We had it all – from crab cakes to meatloaf  to blueberry crumble. And it was all DEEEELISH!

So here’s the first recipe to share (it’s mine of course, because I already have it typed and I need to do this post sorrta quickly). We’ll include pictures, too. Although, I only remembered to start taking them about an hour into the feast, so some of them look a little – well – eaten!

Keep an eye out over the next several weeks for more recipes!

Brussels Sprouts with Bacon, Garlic and Shallots



  • 6 slices center-cut bacon, chopped
  • 1/2 cup sliced shallot (about 1 large)
  • 1 1/2 pounds Brussels sprouts, trimmed and halved
  • 6 garlic cloves, thinly sliced
  • 3/4 cup fat-free, lower-sodium chicken broth
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper


  1. Heat a non-stick skillet over medium-high heat. Add bacon and sauté for 5 minutes or until it begins to brown. Remove pan from heat. Remove bacon from pan with a slotted spoon, reserving 1 tablespoon drippings in pan (discard the remaining drippings).
  2. Return pan to medium-high heat. Stir in bacon, shallot, and Brussels sprouts; sauté 4 min.. Add garlic, saute for 4 min. or until garlic begins to brown, stirring frequently. Add chicken broth. Bring to boil. Cook for 2 min. or until the broth mostly evaporates and sprouts are crisp-tender, stir occasionally. Remove from heat; stir in salt and pepper.

Rockin’ Dogs and Burgers

Posted: January 23, 2013 by CrossFit Lewes in nutrition, paleo

Brr. It’s cold. Thinking about summer? Maybe Sunday Funday on the beach? Well, you don’t have to wait to enjoy hot dogs and burgers. There is a great company called Applegate that produces organic & natural meats. And they make some delicious 100% grass-fed beef and nitrate free hot dogs and burgers. Best of all, you can get them at the Lewes Food Lion in the frozen section in the healthy area right next to the fresh produce. Try them out if you have not yet. And enjoy a taste of summer in the middle of this blustery January.

Paleo Alcohol Guide

Posted: January 20, 2013 by CrossFit Lewes in paleo

Finally! No more guess work. This article from Paleo Effect is a good guide whether you are doing Paleo or not. Hope you find it useful!

Paleo Alcohol Guide |.

Grass-fed vs. grain-fed – what’s the beef?

Posted: January 18, 2013 by CrossFit Lewes in nutrition, paleo


Be sure to read this great article from Paleo Secret discussing the differences of the types of beef you can buy and the implications for your health.

Paleo Bread? I think that’s an oxymoron.

Posted: January 9, 2013 by CrossFit Lewes in paleo

Paleo bread. For some following the Paleo lifestyle, Paleo bread is the holy grail of Paleo foods. The juxtaposition of those two words is also somewhat of a cruel joke. “Hey, we have found a way to produce bread without grain!!! Our Paleo chefs have accomplished the incredible.” Now, just take a bite of this and….well, that’s where the bread starts to crumble.

To be honest, when I started following a Paleo/Primal/whateveryouwannacallit diet, I thought bread was going to be a problem. Not so much because I have a lack of will power (I do), but because I just like bread A LOT. But after a few weeks (which grew into months), I found I didn’t really didn’t miss the taste of bread all that much. What I did miss, though, was the idea of bread. Two pieces of something to put my bacon on with some tomato and lettuce. It’s a little hard to eat a BLT without those two key components – gets a little messy. I also missed the texture of bread. Just the idea of putting something in my mouth that had volume and wasn’t meat was very appealing. (Yes, I just re-read that last line. I also write soft porn on weekends.) I also like the idea of something crunchy like a chip or cracker to replace the celery or other veggies. It’s all a very tactile thing.

So wanting some bread (or at least the idea of bread) I went searching for the holy grail – Paleo Bread!

Let me tell you what I found. Something that looks like bread and even smells like bread. When you eat it, it even feels like bread. Taste? Well…not so much. But when you start messing around with something like a recipe, sometimes you can get it pretty close. And I got it close enough with a few tweaks to be able to satisfy my need to just have a sandwich!


So here is what I call the not quite the holy grail of Paleo Bread recipes. I found it on Pintrest. I made a few tweaks, though. I used more coconut flour and less almond flour. I also messed around with the amount of honey. Experiment with it. Also, if you throw it in the fridge after you bake it, it will last longer and it will slice easier. It’s pretty good (very nutty). It takes about 20 minutes total to make. But eat it fast – no preservatives means little green things start to grow on it pretty rapidly. Try it out and let me know what you think.

BTW – if you have seen any of the ads on Facebook for Julian Bakery Paleo Bread (almond and coconut varieties), steer clear. The taste was pretty awful in my opinion. And two of our fellow CrossFit Lewes peeps had it arrive in the mail with mold already growing on it.

Do you have any recipes you want to share? Send them along and we’ll feature them. Bonus points for homegrown recipes (not really but we like those best).