Workout of the Day (WOD)

Monday 11/9/15

A great guest post from Coach Nicole S.

Make Your Own

We’re all getting pretty good at eating clean, right?  Some lean protein, a nice vegetable and a side salad.  Here’s the problem: don’t just reach into the fridge and grab that bottle of ranch dressing or you can undo all that careful planning.  There is hidden sugar in practically everything, there are crap hydrogenated oils in everything else.  OK, maybe I’m exaggerating a little, but you do need to read ingredient lists carefully.  Or here is my solution; make your own staples.

Salad dressing.  Bottled dressings are notoriously full of sugar and junky oils.  You can avoid all that with a blender and a jar.  Here is a recipe I use and modify depending on the style of salad I want to serve.  I make a large batch and it will keep in a closed jar for two weeks.

2 cloves garlic
¼ cup jam (I make my own, so I know it is sugar-free.  You could substitute frozen raspberries, a pitted plum, a handful of grapes…)
¼ cup lemon juice
2/3 cup vinegar (balsamic, apple cider, red wine, white wine…)
2/3 cup oil (good ones only!  Olive, avocado, walnut…)
Salt and pepper to taste

Blend on medium until the oil and vinegars are emulsified, then it will stay thick without separating in your fridge.  3 Tbsp of dressing will do for a three-person salad.  Modify as desired to make it your own.  Add mustard and a tablespoon of honey.  Add a few tablespoons of ketchup and taco seasoning for a taco salad.  Add a handful of fresh parsley and mint for a greek salad.

Ketchup.  Also massively full of sugar.  I’ve been making the Primal 51 Ketchup from Mark Sisson’s recipe book, “The Primal Blueprint Cookbook.”  It also has other great recipe ideas for paleo beginners.

1 can tomato paste
1/3 cup apple cider vinegar
1/3 cup water
3 tbsp honey or maple syrup (yes it has some sugar but it is a known quantity)
3 tbsp onion
2 cloves garlic
1 tsp salt
1/8 tsp allspice
1/8 tsp cloves
1/8 tsp pepper

Drop your chunk of onion and garlic cloves into the food processor and whirl into tiny bits.  Add the rest of the ingredients and mix in the food processor.  Stores in a Tupperware or squeeze bottle for a month.

Mayonnaise.  Mostly canola oils unless you make it yourself.  I use the blender recipe from the Joy of Cooking.  The key to homemade mayo is a room temperature egg.  I’ve tried it straight out of the fridge and my mayo breaks (oil refuses to emulsify into that thick texture).  Don’t rush the egg!

In your blender, add:
1 large egg
1 tsp dry mustard
1 tsp salt
Dash of cayenne pepper (I use a big dash…)
¼ cup oil (The best is avocado oil.  You can use LIGHT olive oil but if you use EVOO it will be bitter) 

Cover and blend on medium until mixed, then with the blender running, SLOWLY add another ½ cup oil.  This is in a trickle!!  You should see it start to thicken by the time you’ve finished the oil.  Then with the blender still running, add:

3 tbsp lemon juice
And a final ½ cup of oil, in a TRICKLE.

It will be so thick now that you need to stop occasionally to scrape down the sides and remove the vacuum bubble from your blender blades.  Don’t let a puddle of unmixed oil form on top as you pour, this will cause it to break.  Remember to keep the lid on the blender or you risk a meteoric fountain of mayonnaise all over your ceiling (yes, this happened to me).  If you’re pregnant or otherwise unable to eat raw eggs, use pasteurized ones.  You can keep mayo in a Tupperware in the fridge for as long as you would have kept the eggs, just write the expiration date on a post-it on your container to help you keep track. 

Happy cooking!
Coach Nicole

 Coach Nicole and Ian at the CrossFit Interbay 5 Year Anniversary Party

Coach Nicole and Ian at the CrossFit Interbay 5 Year Anniversary Party

Strength:
Straight Leg Deadlift
3 Sets of 15 Reps (Stay light if this is your first time doing this, always...quality is key)

WOD:
10 Rounds
5 Hang Power Clean (Mx 95/65, Rx 135/95, Rx+165/105, FB 185/125)
10 Sit-Ups
15 Air Squats
*20 Minute Time Cap

The holiday season is coming......

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