"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 

 

 

 



The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

« The answer is chocolate of course. Browines to be exact. | Main | When it comes to dense nutrition, portion size is crutial to success. »
Monday
Sep162013

Paleo treat that is not cheat, well technically.

Having in my life been bitten by the jaws of both victory and defeat, I must rush to add that success is to failure as butter pecan ice cream is to death.  Rupert Holmes

written by Elin

Do you have a self proclaimed sweet tooth?

I scream, you scream, we all scream for ICE CREAM!If so you probably fall into 1 of 3 categories. You love cookies and candies...loli-pops, or baked goods, bite size packages of refined sweetness that are easy to eat.  You are a certifiable chocoholic...anything encased in, surrounded by or solitarily including chocolate.  OR, you love ice cream and all of her devious relatives. Frosty concoctions of various flavors and ingredients that are nutritional nuclear bombs on so many different levels. Even the most organically produced home made product is loaded with milk fats, sugar, and ....guilt. Commercially made products vary in "quality" but most are full of artificial sweeteners like corn syrup, funky emulsifier and artificial flavorings.  Organic or homemade sitting down to a bowl of ice cream is never good for your body... the emotional eater in you maybe, but that is beyond the scope of this post.

Just because it is Paleo does not mean you can eat the whole bowl.

No joke.  The recipe I am about to give you is AHHHHmazing, so delicious you will wonder if it is really "Paleo"......STOP. RIGHT. THERE. Be aware of your mind set and check the ingredients.  "paleo" is not a blank check to cash in for copious amounts of food.  This is a nutritional powerhouse loaded with fat.  Good fat, "paleo" fat, but fat none the less.  Just because it is good for you does not mean it is good for YOU. Each one of us has a different goal, trajectory and reason for our dedication to CrossFit.  Nutrition is as individual as the modifications during a WOD.  Know what your goals are and then be conscious of how this food choice fits into what your goals are.  You will need a blender and optimally a automatic Ice Cream maker. If you do not have ice cream maker and you enjoy ice cream I highly recommend picking one up.  Costco has one for about 20 dollars.  The combinations are endless for frozen fruit deserts... a follow up post on those later. The recipe below is a 'cream' based creation an option for those who like traditional styles of ice cream.  It is a basic vanilla 'base' that is open for the addition of alternate flavors.

Avocado Coconut milk Ice cream

  • Ice Cream machine*
  • 2 cans full fat coconut milk
  • 1/4 tsp salt
  • 2 creamy variety avocado, like Haas
  • 1 vanilla bean scraped of its seeds or 1-2 tsp extract*
  • 6-8 dates.**
  •  

Pre freeze your ice cream machine insert for at least 24 hours.  At the same time place your coconut milk and avos in the refrigerator. Once equipment and materials are ready to go, Place coconut milk and dates/banana into blender and mix on high until the dates are completely liquefied and only small specks of them remain.  Place remaining ingredients and blend again until thoroughly incorporated.  Place mixture into refrigerator to cool completely prior to adding into the ice cream maker.  Freeze the mixture according to the manufacture directions.  Once complete the ice cream is ready to eat soft serve style or place in a freezer safe container and enjoy at will, but in moderation.  

*If you do not have a ice cream maker...

...you can fake it with a process that is a bit more labor intensive and the resulting texture not quite the same.  Once all items are blended place the blender in the freezer and then every 20 minutes or so pull it out and blend making sure to scrape down the sides.  Continue this process until either you or the blender gives up.  Pour mixture into a baking pan and freeze until solid. Once frozen using a fork run it across the surface to making what is called a Granita.  It will have a more crystalline texture but still tastes good.

Sweetness of dates vary variety to variety as does the size....

 ** to personal taste...So start with 4 or 5 and work your way up.  Note that the sweetness of the frozen mixture will ‘seem’ less sweet than the unfrozen mixture so when testing for sweetness errr on the side of being slightly sweeter than what you feel you like. Bananas can also be used in place of or along with dates if you are a banana fan.  Try mashing them up and cooking some of the water out of them, about 5 minutes, then cooling prior to using as the sweetener.  This will condense the sweetness and banana-ness as well as creating a silkier texture once frozen.  ** DID YOU KNOW many commercially available vanilla extracts contain sugar?  You can easily make your own by taking rum, vodka, or cognac and splitting a vanilla bean or two and covering with liquor. Then leave it be for a few weeks.  If you do not drink, small mini bottles of alcohol can be purchased at the Waimea Liquor store up by the register. I like to use dark rum or Courvoisier.

Options for flavor.

  • zest (finely diced) and juice of 1 Tahitian lime...about 1-2 tsp zest and 2-3 Tbls juice.
  • Fresh grated ginger and or finely diced candied ginger (yes not paleo, but...)
  • Chopped fresh fruit, nuts, dried fruit, toasted coconut, lavender, mint, pineapple basil
  • Endless variety of essential oils and or extracts...lemon, peppermint, almond...

 

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