A LIGHTER BROCCOLI SALAD

Life has been exciting and busy lately but I knew it was time to give you an update and share a new recipe. My most recent recipe, The Best Chocolate Chip Cookies I've Ever Made, has been one of my most popular recipes. Possibly because cookies are just amazing in general or maybe I finally learned how to take a decent photograph, but whatever the reason may be, thank you so much for all of the resharing, baking and photo posting. I've been tagged in so many photos on instagram and they all look incredible. 

Also, I've been working hard to get my protein bars available online. I've had so much fun developing the perfect recipe and I'm excited to let you know that they will be available in my online shop next Monday!  I'm thankful for all of my taste testers and my friend Grace from Paleo Butter for helping me with the process. I think it's so important to have healthy snacks for when we're on the run and that's why I've created this bar. It's all natural, gluten free, grain free, dairy free and made from 100% paleo ingredients. I really hope you enjoy them!

And, as always, my training has been in full effect. I've been working out most days of the week with additional endurance training thanks to some girl sessions with my awesome teammates. They like to kill me, but I think they do it because they love me. Well I hope at least... In the past two weeks we've done a 45 minute EMOM, 30 minute EMOMs and multiple 2 mile runs. Basically my worst nightmare. Wait why am I doing this? Hopefully that statement everyone makes "what doesn't kill you makes you stronger" is true. Three days a week I get to enjoy some good solid lifting though thanks to a new program I'm following, The Barbell WOD. I'll tell you more about that later, but basically it's an awesome new program put together by Cal Strength to supplement CrossFit workouts and make you stronger! And the best part is it only takes 1 hour 3 times a week. I love everyone involved and I'm excited to see where it takes me. 

Alright, so that broccoli salad I was talking about. All summer we've been having a salad before dinner with dried cranberries, chopped nuts and an oil and vinegar dressing. We had some broccoli in the garden so I picked two small heads and chopped them up and used them in place of our everyday lettuce. 

A Lighter Broccoli Salad

Prep 10 mins

Servings 4

INGREDIENTS

For the Salad:

  • 2 small heads of broccoli
  • 1/2 cup dried cranberries
  • 1/2 cup roasted almonds, chopped
  • 1/2 avocado, diced

For the dressing:

  • 1/4 cup olive oil
  • 1 tbsp apple cider vinegar
  • 2 tsp dijon mustard
  • 2 tsp honey

INSTRUCTIONS

  1. Wash and chop the broccoli into small bite sized chunks
  2. In a large bowl mix the broccoli with the dried cranberries, chopped almonds and diced avocado
  3. In a separate small bowl whisk together the olive oil, apple cider vinegar, dijon mustard and honey
  4. Pour the dressing over the broccoli salad and mix until evenly coated

THE BEST CHOCOLATE CHIP COOKIES IVE EVER MADE

This recipe came about in somewhat of an odd manner. I've recently moved back to my home town and I got invited to a barbecue with some friends I hadn't seen in a while. CrossFitters who love to eat none the less. I went out to the garden to pick some zucchini but I knew I needed to bring a paleo treat along. That's how they know me! I had a very short amount of time to whip something up and very few ingredients in my house but I threw a few things in a bowl and these delicious creations came about. Now every time we have a barbecue they ask me where the chocolate chip cookies are! I've created a bit of an addiction.

In other exciting news, my new protein bars are almost on the market! I've been playing around with the recipe for some time now and I've come up with something quite delicious. They're 100% paleo and loaded with protein. If you happen to be going to the CrossFit Games next weekend in Carson, CA be sure to find me. I'll have a sample for you. And then stay tuned via my newsletter (which you can sign up for on my homepage) or follow instagram, facebook and twitter for news about when they'll be available. I'm so excited for you to try them!

Alright, on to the recipe! These cookies come out thin, chewy, chocolaty and just plain delicious! I apologize in advance if you become addicted.

The best chocolate chip cookies I've ever made

Prep 5 mins

Cooking 8 mins

Servings 12 cookies

INGREDIENTS

  • 1 & 1 /4 cups almond flour
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/4 cup coconut oil, softened 
  • 1/4 cup honey
  • 1 tsp vanilla extract
  • 1/2 cup dark chocolate chips

INSTRUCTIONS

  1. Preheat oven to 350F
  2. In a bowl combine the almond flour, salt and baking soda
  3. In a sperate bowl blend together the coconut oil, honey and vanilla extract
  4. Pour the wet ingredients in with the dry ingredients and blend 
  5. Stir in the chocolate chips
  6. Line a baking sheet with parchment paper and scoop small spoonfuls of dough onto the sheet. Space the dough out well as the cookies will spread.
  7. Bake for 8 to 10 minutes

BALSAMIC HONEY MUSTARD CHICKEN

Happy Friday! I'm excited for the weekend. It's Father's Day and I've finally learned how to use a barbecue. I know, it took me a while, but now that I do I love it. Chicken just tastes so much better off the grill. Especially in this summer weather. I had a little time yesterday so I played around with a chicken marinade and this one turned out so good. I love balsamic vinegar, and there's a local producer here, Calivirgin, who makes one so good it shouldn't be allowed. I knew it would make a delicious marinade. I decided to mix it up with a little Tessemae's Honey Mustard to give it a kick and needless to say I couldn't stop eating this chicken last night. If you're looking for a flavorful way to mix it up, give it a try, it's so simple and so delicious.

Balsamic Honey Mustard Chicken

Prep 1 hour

Cooking 20 min

Serves 6

INGREDIENTS

INSTRUCTIONS

  1. In a bowl whisk together the olive oil, balsamic vinegar, honey mustard, rosemary, garlic, salt and pepper
  2. Add the chicken to a shallow dish and pour the marinade over mixing until the chicken is well coated and refrigerate for about an hour
  3. Preheat grill to medium high
  4. Grill the chicken, approximately 5-10 minutes on each side
  5. Check to make sure the chicken is fully cooked, then serve

MANGO BERRY SMOOTHIE

I'm finally getting back into the groove of things at the gym. After a week off my body is ready to get back to training. I've decided to follow the CrossFit Invictus Competition Program and I'm really excited about it. A new program cycle began yesterday so it's perfect timing. And I have a few friends at the gym who want to follow along as well which will make it fun. The combined focus on foundational strength and aerobic capacity should be great in preparing me to accomplish my goals this year. Improving my endurance is crucial in my attempt to compete as an individual next year. It's always been my weakness and I can't say I love conditioning. Give me gymnastics and let me lift some heavy weights and I'm happy. But not everything is going to be fun when you're trying to reach a bigger goal right? I mean I had to row 1500 meters 3 times yesterday. Talk about brutal! But I know I'm one step closer to my goal. And it will get easier right? RIGHT? Actually, the most brutal part about yesterdays workout was the weather. It was 115 degrees! So HOT! I got home and I couldn't even fathom cooking. So I decided to make a smoothie. I rarely have cravings for them. But this weather had me wanting something cold and fruity. So I whipped up this mango berry drink and it was delish! I hope you enjoy it on one of these hot summer days.

Mango Berry Smoothie

Prep 5 min

Servings 2

INGREDIENTS

  • 1 cup frozen mango chunks
  • 1 cup frozen mixed berries (I used blueberries, raspberries and strawberries)
  • 2 cups almond milk
  • 2 tbsp honey

INSTRUCTIONS

  1. Place all ingredients in a blender and blend
  2. Pour into two glasses and serve (I topped mine with coconut, almonds and berries)

BANANA FLOUR WAFFLES with RASPBERRY SAUCE

A week ago today I stepped onto the NorCal arena to compete at this years CrossFit Regional with my team. And what a tremendous experience it was. The events were taxing, and not only physically, but mentally and emotionally as well. We made some mistakes, we experienced some victories, but all in all we came together as team, working together as a unit, and gave everything we had. We finished in 4th place, just a few points shy of making it to the CrossFit Games, but we learned a lot, and I learned a tremendous amount about myself as a person and an athlete. Although I'm sad we fell short, I'm extremely proud of my teammates and what we accomplished. 4th place in one of the toughest regions in the world (my opinion) is certainly an accomplishment. I have a lot to look forward to this year and I'm excited to test my physical and mental capacity in a sport that continues to become more demanding and even more competitive. Right now my main priority is getting strong! I have the final tryouts for the National Pro Fitness League next week in Las Vegas, then I'd like to compete in my first weightlifting competition. Eating waffles makes you strong right? I'm pretty sure that's all it takes. So here's a delicious recipe that also happens to be gluten, grain and nut free, thanks to a new flour I'm trying, banana flour! It's really good. Thank you WEDO for sending me some to try out!

Banana Flour Waffles with Raspberry Sauce

Prep 10 mins

Cooking 10 mins

Servings 2

INGREDIENTS

  • 1/2 cup banana flour (I used WEDO)
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup coconut milk or almond milk
  • 1 egg
  • 1 tbsp coconut oil
  • 1 tbsp honey
  • 1 cup fresh raspberries
  • 1 tsp lemon juice
  • 2 tbsp coconut sugar

INSTRUCTIONS

  1. Preheat your waffle iron
  2. In a large bowl combine the banana flour, baking soda and salt
  3. Then add the coconut or almond milk, egg, coconut oil and honey and blend
  4. Grease your waffle iron (unless it's non stick), pour in the batter and cook, remove when done (cook time will depend on your waffle iron)
  5. To prepare the raspberry sauce combine the raspberries, lemon juice and coconut sugar in a saucepan over medium heat stirring and smashing until it begins to boil and becomes a thick sauce.
  6. Serve waffles with raspberry sauce and any other toppings you'd like. I also served mine with honey, pure maple syrup and Paleo Butter.