Friday – 160506

SWOD

Overhead Press
5 @ 65%
5 @ 75%
5+@ 85%
Note:  If you completed the last 5-3-1 cycle with us, add 5 lbs to your 1RM Overhead Press for calculating your weights.

WOD

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

Summer is so close I can smell it!  Get out the grill, clean er up, fill up the propane or better yet stock up on charcoal.  We grillin burgers tonight!  I know you already know how to make a burger but these are on another level.  If your eating paleo it means no ketchup, no cheese, no bun and no French-fries.  These are probably your favorite parts about the burger, other than the meat.  I was talking to Sol about alternatives to these. Obviously there are a ton of options, whether you wanna use romaine in place of a bun or you could use the coconut flat bread recipe we’ve done before.  I love mushrooms though, so I’m going for the portabella mushroom bun today.  Mushrooms contain some of the most potent natural medicines on the planet.  There are tons of different species of mushrooms out there and they don’t all taste the same.  This time of the year foraging for mushrooms and ramps is really popular.  It’s important to try for organic or wild because mushrooms are like sponges and absorb and concentrate whatever they’re grown in.  As far as ketchup, paleo or not, that shit is nasty.  It is almost pure sugar.  Corn syrup should be the first ingredient on the label but instead they get away with putting it on the label twice by calling it two different names.  Also, as I have said before, buying grass fed beef is the way to go.  It’s so much higher in antioxidants, long chain omega-3 fatty acids, and some other nutrients.  Buy it local too and help the economy.

IMG_4299Herbvacious Burger with Avocado Cream Portabella Buns and Grilled Asparagus

IMG_4291Burger

1 lbs Grass Fed Beef

2 Large Portabellas (stems and gills only right now)

1 ½ Tbsp Chopped Fresh Oregano

½ Tbsp Garlic Powder

1 tsp Onion Powder

½ tsp Paprika

1 tsp Freeze Dried Chives

½ tsp Ground Dried Thyme

1 pinch of Red Pepper flake

½ Tbsp Salt

Get your grill rippin hot.  Scoop the gills of the mushrooms using a spoon (making sure they are not dirty of course, if there is dirt and or your skeptical just discard the gills) and chop the stems.  Now, combine all ingredients in a bowl and mix well.  Split the mixture into 3 even balls and form them into patties.  Press a finger into the middle of each patty (this keeps the burgers from bulging in the middle).

Avocado Cream

1 Avocado, Cleaned and Scooped

1 Tbsp Nutritional Yeast Flake

2 tsp Fresh Lemon Juice

1 tsp Salt

½ tsp Garlic Powder

½ tsp Dijon Mustard

Combine all ingredients in a blender or food processor till smooth.

Grillin Stuff!

IMG_42931 bunch Asparagus

6 Large Portobello Mushrooms (use a wet paper towel and wipe them clean if they’re dirty)

7 Green Onions

Burger Patties

Olive Oil

Salt and Pepper

So you’ll notice we have six portabellas now.  This is because there are three burger patties and we want a top and bottom bun for each burger.  As far as what is in the burgers, we only used the gills and stems of two.  You will still want to clean and remove the stem and gills from the rest of the mushrooms (No, you don’t have to have a top and bottom, you could do it open face if you prefer and only use three Portobello’s.)  Cut the bottom 2 ½ inches of the asparagus off.  Then lightly coat the green onions, asparagus and the Portobello’s with olive oil and salt and pepper.  Throw everything on the grill at once and close the lid.  At 4 minutes, give the burgers a ¼ turn and flip the green onions.  We want some char on the green onions.  At 8 minutes, flip the burgers, remove the green onions to cool, and then rotate the mushrooms (I only grilled the insides of the mushrooms, so that picking up the burger later wasn’t wet and slimy) and asparagus.  At 12 minutes everything comes off the grill.  Place the burgers on top of the mushrooms to rest for 3-4 minutes (any dripping will be absorbed into the mushroom… mmmmmm).  While the burger is resting, remove the roots and chop your charred green onions.  I garnished my burgers with the avocado cream, chopped romaine, fresh sliced radishes, the chopped green onions and a glass of bourbon (“that’s not paleo!”).  This is a messy one folks.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

chefadevers@gmail.com

 

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