- 1 cup of slivered almonds
- 1 cup of pecans
- ½ cup of nut flour,
- (I used Bob’s red mill hazelnut flour, more local ya know)
- ½ cup of unsweetened dried coconut
- ½ cup almond butter
- ½ cup of coconut oil
- ¼ cup of honey
- 2 tsp of pure vanilla
- ½ teaspoon of salt
- 1 cup of dried fruit, like cranberries
Preheat the primal cooking fire (oven) to 350 degrees and toast the nuts until golden brown stirring occasionally. Watch them carefully, they’ll go from golden to black fast! Once they are toasted nicely, toss them in the stone grinder, (the food processor or blender) and give them a few pulses till they are a coarse meal and stir into the nut flour in a medium bowl and add the coconut and mix well.
In a microwave safe bowl, warm up the coconut oil and almond butter for about 20 seconds, in the radiant zapper, (microwave) and stir them together well. Add the honey, vanilla, and salt then mix till all creamy and you are starting to drool. Fold the nut mix into the honey mix then add the fruit. Pat into an 8 x 8 baking dish and stick in the ice cave (fridge) for 1 hour or more till nice and solid. Cut into squares and try not to grunt when eating. Keep in the ice cave to store.
Personal Learning: use a little bit more coconut oil so that they will stick together better
This month’s member of the month is Kaylon Buckner! Kaylon is an athlete at Ladue High School. She was a January 2014 Athlete of the Month for LB3 Lacrosse club and has been a member of Pursuit Fitness for 6 months. Here is her story:
After playing lacrosse in several states last summer, I realized I needed to improve in some categories of my athleticism. My mom had been working out at PFP during the summer. From what she was saying about her experience caused me to decide to give it a shot.
I joined Pursuit Fitness to become a better all around athlete. Also, working out has become a “second sport” in the way that it keeps me in shape. At Pursuit, my experience has been excellent and I have gotten stronger and faster over the months. I enjoy being able to come in and accomplish something every workout. Even if its just moving up in ten pounds of weight or doing an additional rep, knowing that there is progress, keeps me working hard.
Pursuit has been helping and will help me with my dreams of becoming a college D1 lacrosse player. Before coming to Pursuit, I knew that Ryan had the background of sports and athletics as a college and professional baseball player. He is able to relate and know what is needed to become a college athlete. I am excited about the future at Pursuit Fitness and grateful to be the PFP Member of the Month.
Thank you PFP!
Congratulations to Kaylon Buckner for her awesome accomplishments and dedication! Pursuit Fitness & Performance is incredibly proud of your success and we truly appreciate your hard work! Keep it up!
If you’re looking for a super fast recipe that takes almost no prep time, then this is the recipe for you. You’ll need a slow cooker. (If you don’t already have a slow cooker and you’re pressed for time with meal prep we couldn’t recommend anything more – it will make your life much easier.) All it takes is a few ingredients – toss them in, turn it on high, go about your business and then come back to a delicious meal! This recipe is based on one from Fast Paleo.
- 1.5-2 lbs of chicken breast
- 2 cans of diced tomatoes with green chiles
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. pink Himalayan sea salt
- 1/2 tsp. fresh ground black pepper
- Open 1 can of diced tomatoes with green chiles and add to crockpot.
- Place chicken breasts on top, and sprinkle generously with seasonings.
- Open 2nd can of diced tomatoes and pour over the top of the chicken.
- Place the lid on the crock pot, turn the knob to High and cook for approximately 3 hours, or until cooked throughout.
- Use forks to shred the chicken and mix all ingredients together.
- Serve and enjoy!
Tip: You can add other ingredients that add a southwest style flair to this recipe, such as diced green peppers, black beans, etc. Or whatever other spices you think will add a nice kick to it.
This recipe is a bit different than most of the ones we send, as it’s a dessert recipe, which involves no meat or vegetables. But if you’re going to make brownies, we suggest this as a much healthier recipe than anything you can find in a box at your local grocery store! This recipe is modified from one at Redeeming the Table.
- 1 jar of raw unsalted almond butter (16 ounces) (Trader Joe’s has it!)
- 1/2-2/3 cup raw honey
- 2 large omega-3 eggs
- 1 Tbsp vanilla extract
- 1/2 cup cocoa powder
- 3/4 tsp baking powder
- 1 tsp Celtic sea salt
- 1/3-1/2 cup of a chopped 72% cacao chocolate bar
- 1/2 cup unsweetened almond milk (technically optional, but necessary to keep stirring since the batter gets so thick)
- Preheat oven to 350 degrees and grease a 9×13 pan with a thin layer of coconut oil and set aside.
- In a bowl, combine almond butter, honey and vanilla and mix using an electric mixer for 1 minute on low, or mix by hand very thoroughly by hand. Add eggs and continue mixing on low until thoroughly mixed.
- Add cocoa powder, baking soda, salt and almond milk and start mixing on low, and then move to a medium speed. Mix for about another minute. Add the chocolate during the last 10 seconds to disperse it throughout the batter.
- Use a rubber spatula to scrape all batter from the edges of the bowl and spread evenly into the 9×13 pan.
- Cook for 20-30 minutes (less for a more gooey/fudgey, and longer for cakey consistency).
- Allow to cool, then cut into squares (preferably small ones) and serve.
I used to think I didn’t like Brussels Sprouts. Through a friend I heard a recommendation of making them with bacon and balsamic, so when I saw something similar at a restaurant I ordered them and found out they were AWESOME! I never really looked up a recipe, but I’ve been making them ever since. Here’s how I do it:
- 1 to 1.5 lbs of Brussels sprouts
- 2-3 strips of nitrate free bacon (the restaurant version used pancetta, which would also work – but we already have bacon in the fridge usually, so I haven’t made them using pancetta yet)
- 1/4-1/3 cup Balsamic vinegar
- 1 medium sized shallot
- Celtic sea salt and fresh ground pepper to taste
- Cut the Brussels sprouts in half (quarters for big ones).
- Slice the shallot very thinly.
- Place the bacon in a large frying pan and turn the heat onto medium. Cook until done and then set aside on a paper towel. Discard some of the grease, leaving 1-2 tablespoons worth in the pan.
- Toss in the shallots for about 1 minute and sprinkle with salt and pepper.
- Toss in the Brussels sprouts and add more salt and pepper. Cook for about 3 minutes, tossing to let them get a little crispy all around.
- Pour Balsamic vinegar on top – coating all the sprouts. Continue cooking for another 3-5 minutes, stirring occasionally, until they begin to soften and the Balsamic at the bottom of the pan begins to reduce and soak into the sprouts.
- Crumble the cooked bacon and stir in during the last minute of cooking.
- Serve warm and be amazed on how tasty they are!
A lot of times people don’t think of chili as being healthy, but this one uses grass-fed beef that provides high quality protein and healthy fat, and a whole lot of veggies! Cook up a big pot and save it for leftovers. Fair warning though – it’s so good that it’s likely to go fast! This recipe came from Fast Paleo.
- 2 lbs grass-fed ground beef
- 1 large onion, chopped
- 1 red pepper, chopped
- 1 green pepper, chopped
- 1 jalapeno (finely minced)
- 1 10-16oz package of mushrooms, sliced
- 3 tsp minced fresh garlic
- 1 tbsp chili powder
- 1/4 tsp cayenne pepper
- 2 tsp cumin
- 1/2 tbsp paprika
- 1 cup beef broth
- 28 oz can diced tomatoes
- 14 oz can tomato sauce
- 5.5 oz can tomato paste
- 1/2 butternut squash, cut into 1/4″ cubes
- 1/4 cup balsamic vinegar
- In a large pot, over medium-high heat, brown ground beef for about 3 minutes.
- Add onion, red pepper, green pepper, and jalapeno, and continue cooking for another 3 minutes.
- Add mushrooms and garlic, and cook for another 2 minutes.
- Stir in all remaining ingredients, except butternut squash and balsamic vinegar.
- Bring to a boil, reduce heat, and simmer (partially covered) for 15-20 minutes.
- Stir in squash and cook for 5-7 minutes; until squash is slightly tender.
- Pour in balsamic vinegar directly before serving.
This recipe has a great combination of sweet from the apples, and savory from the pork and shallots – plus the spices used in it have a nice warming effect that tastes great when it’s cold outside! This recipe is based on one by Cooking Light.
- 1/2 tsp salt (Celtic or Pink Himalayan)
- 1/2 tsp ground coriander
- 1/2 tsp freshly ground pepper
- 1/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 2 pound pork tenderloin cut crosswise into about 24 slices
- 1 tsp coconut oil
- 1 tbsp grass-fed butter (we recommend Kerrygold brand)
- 2-3 cups of thinly sliced Gala or Braeburn apples
- 2/3 cup thinly sliced shallots
- 1/4 tsp salt
- 1/4 cup apple cider or apple juice
- 1/4 cup apple cider vinegar (although I used some pomegranate vinegar from Trader Joe’s and it turned out great too!)
- 1-2 tsp fresh thyme
- Combine first 5 spices into a small bowl and mix together (note: the amount listed will give you enough for a 2 – 2.5 lb piece of pork, so if only using a 1 pound piece, cut the amount in half. Discard or save any leftover spice mixture)
- Sprinkle spice mixture over both sides of the slices of pork and let them sit for a while while slicing the apples and shallots
- Melt coconut oil over medium high heat in a large pan and cook pork for about 3-5 minutes per side, or until cooked throughout. Set aside in a large bowl and cover with foil to keep warm.
- Melt butter into the pan, and toss in the apple slices and shallots, and sprinkle with remaining salt. Cook for about 5 minutes, until they begin to brown.
- Add the apple cider and apple cider vinegar mixture and cook for an additional 3 minutes or so, until it begins to reduce.
- Stir in fresh thyme right at the end.
- Put pork slices on a plate and then top with the apple mixture and serve warm.
- Serve along side your favorite veggies and enjoy!
Tip: We don’t usually have apple juice in the house, so I got a single serving bottle of Simply Apple juice. I think you could skip the juice and just use apple cider vinegar, but I didn’t want to diverge too dramatically from the original recipe the first time making it. If you try it without it and it turns out well, definitely let us know!
If you like Potatoes Au Gratin, then you’ll love this spaghetti squash variation. It has the same great flavor and creamy texture, but without the the white potatoes. This side dish goes well with almost any meat you pair it with, and kids will love it too! This recipe is adapted from Dandy Dishes.
- 1 medium spaghetti squash
- 2 tablespoons grass-fed butter (we recommend Kerrygold brand – available at Trader Joe’s or Dierberg’s)
- 1 small yellow or white onion, very thinly sliced
- ¼ teaspoon red pepper flakes
- 1 teaspoon fresh thyme
- ½ cup sour cream
- ½ cup shredded cheddar cheese
- Cut the spaghetti squash in half and scoop out the seeds. Place in a covered microwave safe dish with a ¼ inch of water and microwave for 10 -12 minutes.
- Heat a skillet over medium heat. Add the butter, onions, red pepper and thyme. Cook until the onions are slightly brown in color. Season with salt and pepper to taste.
- Begin preheating the oven to 375ºF
- After allowing the spaghetti squash a few minutes to cool, use a fork to scrape the “noodles” into a small bowl.
- Combine the squash, onions, sour cream and half of the cheese together and mix well.
- Transfer the mixture to a buttered baking dish and top with remaining cheese.
- Bake at 375º for 15 – 20 minutes, until the top is golden brown.
Tip: If you like things spicy try adding some extra red pepper flakes!
Here is a bit of a twist on a traditional breaded pork chop recipe that used almond flour instead of breadcrumbs, but still gives you that nice crunch. And the sauce really adds some flavor!
- 4 boneless pork chops
- 1/4 cup coconut oil (extra virgin, unrefined)
- 1/4 tsp. sea salt (plus extra for seasoning pork chops)
- 1/8 tsp. ground black pepper (plus extra for seasoning pork chops)
- 1/4 tsp. onion powder
- 1/4 tsp. garlic powder
- 1/4 tsp. paprika
- 1/2 cup almond flour (can get at Trader Joe’s or in Dierbergs whole foods section)
- 1/4 cup arrowroot powder
- 1 large egg
- Dried parsley (for garnish, optional)
- 3/4 cup + another 1/4 cup chicken stock
- 1 Tbsp. arrowroot powder
- 2 Tbsp. prepared ground mustard
- 1/3 cup coconut milk
- 1/2 tsp. dried rosemary
- Sea salt (to taste)
- Ground black pepper (to taste)
1. Lightly whisk the egg in a medium sized bowl and set aside. In another medium sized bowl, combine the sea salt, ground black pepper, onion powder, garlic powder, paprika, almond flour and arrowroot powder and set aside.
2. OPTIONAL (if the pork chops are really thick) Pound them evenly with a meat hammer/tenderizer until they are about 3/4 inches thick. Season the chops with sea salt and ground black pepper.
3. Dip each chop in the egg mixture and then in the almond flour mixture, making sure to coat evenly on both sides. Place the chops on a wire baking rack and allow to sit for about 5 minutes.
4. Heat the coconut oil in a large skillet over medium-high heat. Place the chops in the pan and fry for about 4-5 minutes on each side or until the chops are golden brown and cooked through. Remove and set aside on a wire baking rack.
5. Pour 3/4 cup of chicken stock into the pan and scrape up the brown bits from the bottom of the pan. Mix the arrowroot powder and the remaining 1/4 cup of chicken stock together in small mixing bowl and add to the pan, stirring to combine.
6. Add the mustard, coconut milk and rosemary to the pan and reduce the heat to medium. Allow the sauce to lightly boil and thicken for about 5 minutes, stirring frequently. Remove from heat and add sea salt and black pepper to taste.
7. Cover the chops in the sauce and serve immediately. Top with a little dried parsley for garnish (optional).
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