When a craving for Buffalo wings hits, there’s no reason to rely on bottled wing sauces or take-out joints that use questionable ingredients. If you’re a Buffalo wing purist, homemade wings or drummettes require only two easy ingredients: hot sauce and butter. No matter what brand of hot sauce is used, adding a few extra ingredients will intensify the flavor and make the wings even better.

2 1/2 – 3 pounds chicken wings or drummettes
1/2 cup butter
2 garlic cloves, finely chopped
1 teaspoon sweet paprika
1 tablespoon cider vinegar
4 tablespoons hot sauce, or more for a spicier sauce

Read more: http://www.marksdailyapple.com/spicy-buffalo-chicken/#ixzz1iPKXMWav

It’s really easy I promise. I make this all the time with fish and ground turkey. This is the first time I’ve made it with shrimp and it’s still tasty as always.

Ingredients

• Shrimp (Recipes below)
• Iceberg Lettuce or Romaine Heart Lettuce ( I alternate them so I don’t get bored with the texture)
• Guacamole (Recipes below)

1. Assemble tacos: Take 1 leaf of lettuce, add shrimp, and pile on guacamole.
2. Eat

See, I told you it was easy.

When I am feeling fancy, and up for an arm workout I serve the tacos with some carrot slaw. To make carrot slaw:
1. Grate carrots. (I don’t have a grater so I usually cut the carrots into small strips with a knife. This time I use a peeler to peel the carrot into thin strips)
2. Season with salt and add some lime juice. (You can also use apple cider vinegar instead of lime juice)
3. Voila! Carrot Slaw.

Shrimp
adapted from here

• 1.5 lb shrimp, peeled and deveined
• 1 tbs chili powder
• 1 tsp salt
• 1/2 tsp garlic powder
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1/2 tsp freshly ground black pepper
• 2 tbs extra-virgin olive oil

1. Rinse the shrimp under cold running water, then blot them dry with paper towels.

2. Mix all dry ingredients (everything except olive oil) in a mixing bowl. Add shrimp and toss to coat. Add olive oil and let shrimp marinate in the fridge for 30 minutes- 1 hour.

3. Cook the shrimp in a pan until just cooked through. When done the shrimp will turn pinkish white and will feel firm to the touch.

Guacamole

I like to add fruits to my guacamole for that extra sweetness, it really makes all the difference. I don’t have a specific ratio for my guacamole, I usually just use avocados with whatever ingredients I have in the fridge. Here’s a starting ratio to work with:

• 1 avocado, pitted and diced
• 1 small onions, finely chopped
• 2-3 cloves of garlic, finely chopped
• Juice of 1 lime
• S&P to taste

Extra:

• 1 mango, 2 kiwis, or 1 peach, diced
• 2 strips of bacon, cooked and crumbled

Mix all ingredients and enjoy! I like my guacamole chunky, so I don’t mash my avocados up all the way. If you like yours creamy, mash away!

Ok, so some of you MAY have issues eating enough vegetables due to time constraints or perhaps even a childish palate. Found a solution for those of you who know you aren’t getting enough greens in…

You all know the deal with Kale – it’s one of the most nutrient dense and anti-inflammatory foods out there and we highly recommend including it in your diet. You’ll get the most out of the foods you eat by consuming them raw – either whole, blended or juiced.

Here’s a tasty juicer recipe that will boost your recovery rate & energy levels big time.

2 Cups Kale
1 Apple
1 Lemon
1″ slice of Ginger

Directions: Insert ingredients into a juicer, mix and serve with ice.

Nutritional Info
Fat: 0
Carbs: 18g
Protein: 4g

Eat some lean protein and a handful of nuts with this and you’re all set.

1 pound of raw shrimp, peeled and de-veined
1 shallot, chopped
1/4 teaspoon kosher salt (or more to taste)
1/2 cup macadamia nuts
1 tablespoon unsalted butter
2 tablespoons coconut milk
Fresh lime juice to taste

Instructions: Puree the shallots, nuts, & salt until creamy. Saute shrimp in butter (NOT MARGARINE a.k.a. POISON). Add coconut milk, cook a little longer, & top it off with a squirt of lime juice and leftover chopped nuts.

Recipe courtesy of MarksDailyApple.

This recipe makes 2 – 4 block meals.

Ingredients:

8 ounces cooked skinless Chicken or Turkey breast, diced
10 cups Napa (Chinese) Cabbage, chopped
2-1/2 cups Celery, chopped
2 medium-to-large Fuji Apples, cored and diced
4 Tbsp  Mayo (light is better if there is no increase in sugar)
1 Tbsp. Walnuts, Almonds, or Nuts of your choice
Sprinkle of Soy Sauce or  to taste
Black Pepper and Salt to taste

Instructions:
In a very large salad bowl, toss the diced Chicken or Turkey breast together with the Cabbage, Celery, Apples, Mayo, and Nuts. Sprinkle 1 teaspoon of the Soy Sauce or Braggs, and 1/2 teaspoon of black pepper on the salad, toss to mix, and taste.

This recipe makes one-4 block zone recipe.

Ingredients:

• Olive oil
• 4 oz chicken tenderloin, diced
• 1 tbs garlic, minced
• 1/2 cup salsa (you pick how hot)
• 3/4 cup onion, chopped
• 1/2 cup black beans, rinsed and drained
• 2 tsp chili powder

• black pepper, to taste
• 3 cups spinach
• 1/4 of avocado, diced
• cilantro to garnish

Instructions:

Heat oil in a medium size saute pan, add chicken, onion and garlic.  Saute until the chicken is cooked through and slightly browned.  Add chili powder, black beans and salsa.  Heat through.  Form spinach into a bed on a serving plate or bowl, then top with chicken mixture.  Garnish with avocado, cilantro and an optional sprinkle of cheese. Enjoy!

Two Zone 3-block servings

Ingredients:

• 1 (6oz) can tuna in water, drained
• 1 1/4 cups garbanzo beans
• 1/2 cup finely chopped celery
• 1/3 cup finely chopped onion
• 1 tbs chopped fresh parsely
• 1 tomato, diced
• 2 tsp olive oil
• 3 tbs balsamic vinegar or lemon juice
• 1/4 tsp salt
• 1/4 pepper

Instructions:

In a bowl, stir to combine all ingredients except tomato.  Then add tomato and stir gently.  This can be made the night before or in the morning before you leave for work or etc.  It is a favorite of Ryan’s and he will usually bring this to work 1-2 times a week.  Sorry, but I don’t have a picture! Enjoy!

]]> http://www.crossfitcoastal.com/blog/workout-blog/quick-tuna-and-garbanzo-salad/feed/ 1 http://www.crossfitcoastal.com/blog/sogs-primal-peach-patties/ http://www.crossfitcoastal.com/blog/sogs-primal-peach-patties/#comments Tue, 31 Aug 2010 16:34:57 +0000 Ezekiel http://www.crossfitcoastal.com/?p=4894 I went paddle-boarding and kayaking with a group of friends this past Sunday and it was a lot of fun! It took me a while to learn how to balance myself on the board. 5 minutes into it I even had to crouch down to keep myself from falling off the board. Shame. So I gave myself a pep talk, remembered what Summer from CPG said about CrossFit, burpees, and surfing , and used my burpee skills to stand up on the board. I won’t say it was a breeze from then on, but I managed to balance myself enough to enjoy myself! It was a good workout, my whole body was engaged and I would definitely do it again if it’s not so expensive.

Peach Patties

I made these SoG’s peach patties 15 minutes before I left the apartment and they were a hit– good refueling snacks after 1-hour of physical activity!

SoG’s Primal Peach Patties

OK, so I used dried apricots because that’s what I had. So technically they should be apricot patties. I also modified the recipe slightly and baked them for only 10 minutes. For the original recipe, visit Son of Grok’s website. I think this recipe will also work really well with other dried fruits such as dried cherries, pears, and figs.

Ingredients:

• ½ cup dried apricots
• ½ cup almond meal
• ¼ cup shredded unsweetened coconut
• 1 tbs olive oil
• 1 egg

1. In a chopper, chop dried apricots into small pieces. Add coconut and almond meal and pulse until the mixture is nicely broken down.
2. Add the olive oil. Pulse a few more times to ensure even mixing.
3. In a bowl, combine the mixture and 1 egg.
4. Take 1 tbs mixture and form a ball, then press them down to shape like patties.
5. Bake on a parchment-lined baking sheet for 10 minutes at 350 F.
6. Cool on a plate or cooling rack.

Makes 10 mini patties.

I was too eager to dig in I forgot to take a picture! haha.

I made this a while back and it was good! I don’t even like tart dessert that much and I still enjoyed it. As usual, my comments in red.

Ingredients

• 5 stalks rhubarb – chopped (about 2 Cups) Harris Teeter had these huge stalks so I only needed 2
• 2 C strawberries – cut into 1/2′s or 1/4′s
• 1 C pecans – chopped
• 1 C shredded coconut (unsweetened)
• 3 Tbsp coconut oil
• zest of 1 lemon I didn’t have it so I just skipped it
• juice of 1/2 lemon I used about 2 tbs of the bottled lemon juice

Directions:

1. Pre-heat oven to 375F
2. In a baking dish (about 9 x 9), spread out strawberries and rhubarb. Mix in the lemon juice and zest. I used a 9″ pie dish
3. In a bowl, melt the coconut oil.  Mix the pecans and coconut with the melted oil. I couldn’t resist and added a tbs of coconut sugar.
4. Spread the nut mixture evenly across the top of the strawberry/rhubarb, like a crust
5. Bake for about 45 minutes.
6. Serve warm or cold. I served the first serving with coconut ice-cream. Mmmm.
7. Enjoy!