Friday – 160325

Back Squat
3 @ 70%
3 @ 80%
3+@ 90%
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam


Recipe below

So it is the last week of the CrossFit Open, my first Open.  It was a blast and was a great way to really get to know everyone from the gym.  I wanted to do something special and feed everyone at the gym one of the paleo recipes I have created.  Which is why in the pictures I cooked two pork butts.  These recipes are about showing you how good and tasty eating clean can be.  This specific recipe is a little more involved and time consuming because of cooking time but if you plan ahead it’s no big deal, should be able to feed about 10-12 people.  It is a great paleo recipe for impressing company or will last you a few days on your own.  Remember you can always freeze the pork for another time as well.  I went with pulled pork because typically when you order it from a restaurant, the BBQ sauce is loaded with sugar and who knows what else.  I wanted to be able to show you how you can take your favorite foods and make them paleo.  I also didn’t smoke the pork, which I would usually do but I’d imagine that majorities of you do not own a smoker.  This still however makes an absolutely delicious, succulent, pulled pork sandwich.  I’m not real big on super sweet BBQ like Kansas City style, I’m more of a Carolina style; which is more vinegary.  I do use a little bit of honey in the recipe but just to balance the sauce.  Also, I just want to say though this recipe is paleo that it is more of a treat.  Don’t make a habit out of eating pork butts.  They tend to be a touch fatty but eaten with some green vegetables and some fiber, can make for a well-rounded meal.


BBQ Pulled Pork on Coconut Flat Bread w/ Warm Shaved Asparagus Salad

IMG_4131Pork Rub

2 tsp Garlic Powder

2 tsp Onion Powder

1 tsp Dried Thyme

1 tsp Celery Seed

3 tsp Paprika

4 tsp Dried Chives

½ tsp Ground Cinnamon

2 tsp Salt

Combine all dried spices into a bowl

Cooking Pork

IMG_41361 Boston Pork Butt (pork shoulder)

Pork rub

2 Large White Onions (cut into large chunks)

2 Large Carrots (cleaned and cut into large chunks)

½ Bunch of Celery (rinsed and cut into large chunks)

1 can of beer or 2 cups of wine (white or red)(optional)

6oz Can Tomato Paste

4 Cloves Garlic (just smash em with the palm of your hand)

1 Small Handful Fresh Thyme

IMG_4139Using the pork rub, rub every inch of your pork butt, then place in a large pan fat side down on medium heat, rendering off some of the fat.  After browning both sides, about 15 minutes, remove from the pan and place in a cooking vessel (this could be a dutch oven, a stock pot or even a crock pot).  The pork butt is going to be heavy; use a pair of tongs or two if you have to, to remove it from the hot pan.  Be careful!  Leaving the fat in the pan throw in your large chunked vegetables and turn the heat up to medium high, coloring and caramelizing the natural sugars in them.  Its gonna be a lotta veggies for one pan, so continue to stir so that they don’t burn.  Once colored, deglaze the pan with the beer, turn the heat off and add tomato paste, thyme, smashed garlic cloves and enough water that pork is half way submerged in liquid.  Pour the liquid over the pork butt, then bring pork pan back to the heat, on high till the liquid boils, tent with foil or cover with a lid and place in the oven at 350 degrees for 5 hours. (This is where a crock-pot is going to be different.  We bring it to a boil to quicken the cooking process.  If using a crock-pot, start it on high for an hour, then turn down to low and let cook for another 8 hours.)  After pork is finished, remove the meat from the pan, set into a bowl to let cool for 40 minutes to an hour, while you make the BBQ sauce and coconut flat bread.  Shred the pork using your hands and pick out any tendons or bone.  Some come boneless, if there is bone, there will only be one large one.  The insides are still going to be warm still, so be carful.  You may use a couple forks or a pair of tongs to pull/shred the meat.

BBQ Sauce

1 Onion Diced

3 Garlic Cloves Minced

1 Tbsp Tomato paste

¼ Cup Unfiltered Raw Honey

1 Tbsp Whole Grain Mustard

½ Cup Raw Apple Cider Vinegar

1 tsp Salt

Strain the liquid that the pork was cooking in into a bowl and refrigerate for 20-30 minutes.  The fat will rise to the top and harden.  Using a spoon or your hands, remove the solidified fat and discard it.  You should be left with around 2-3 cups of the liquid.  In a small saucepot, sauté the onions and garlic on medium-low heat for 2 to 3 minutes or till soft and translucent. Then add in the pork liquid, turn the heat on medium-high and let reduce by half.  Once reduced, put the liquid and all other remaining ingredients into the blender and blend till smooth.  Pour 75% of the sauce over the meat and mix it well.  If the meat is cool, throw it in the oven after you sauce it, covered at 350 degrees for 10-15 minutes.  Used reserved BBQ sauce to pour over your sandwiches.

Coconut Flat Bread

IMG_41424 tsp Un-refined Coconut Oil (for the pan)

6 Egg Whites (or 6 Tbsp)

2 tsp Baking Powder

2 Tbsp sifted Coconut Flour

1 Tbsp chopped Chives (fresh or dry)

1 Tbsp Nutritional Yeast Flakes, Optional (health food store, gives the cheese flavor)

Place the egg whites into a bowl and whip the piss out of em for 30 seconds.  Add in the rest of the ingredients and whisk again till the mixture is smooth without any lumps.  Next, place frying pan on medium heat (cast iron if you have it).  Once the pan is hot, add in a tsp of coconut oil and swirl it around the pan.  Then pour ¼ cup of the batter into the center of the pan and rotate it, attempting to make it round, like a large pancake, doesn’t have to be perfect though.  Immediately cover.  After about a minute the batter will begin to bubble and brown; like a pancake, that’s when you can flip it.  Let it cook for another 30 to 40 seconds on the other side and then remove it to cool.  Repeat, starting with the oil till there is no more batter.  Your batter should be about a cup and should give you 4 herbed flat breads.  When cooling, try to leave the most recently seared side sitting up towards the air; this leaves you with a somewhat crispy crust.  I figure 2 flat breads per serving, so you will need to make more to have enough for all the BBQ pork.  Multiply this recipe by 5 if you plan on eating all the pulled pork in a sitting.

IMG_4141Asparagus Salad

7 Asparagus

1 tsp Lemon Juice

2 Chopped Green Onions

1 Tbsp Chopped Cilantro

Pinch of Salt

Pinch of Garlic Powder

½ tsp Olive Oil

1 tsp Coconut Oil

Grabbing each asparagus from the very top and the bottom, bend it till it snaps and discard the bottom portion.  Asparagus is very fibrous, the bottom being the most fibrous, especially when it is out of season.  Now, using a peeler, peel the asparagus from the bottom of the “tree top”, like the picture.  Toss the peelings with lemon juice, green onion, cilantro, salt, olive oil and garlic powder, set aside.  Then, Get a sauté pan on medium high heat and add in the coconut oil and the peeled asparagus.  Sauté till tender, only like a minute.  This is enough for one portion, the pork is like 10 portions, so however many you are cooking for, multiple the recipe by that.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

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