Friday, March 26, 2010

Ben's Paleo Pudding Rocky Road Primal Parfait

Ben's Paleo Pudding Rocky Road Primal Parfait

Primal Pudding:

1 can Coconut Milk

1cup cocoa powder (preferably a whole cacao powder, e.g. Navitas brand Organic Raw Cacao powder )

1/4 tsp vanilla or to taste

1/4 tsp sweetener or to taste - I prefer whole cane sugar (aka Sucanat), but stevia, agave, molasses, honey or maple syrup would all work.

Combine ingredients in bowl and mix, blend or whip with electric mixer. Put in refrigerator for approx 1 hour until it sets to a mousse like consistency. You can adjust the thickness of the pudding by varying the amount of cacao powder and also by adjusting the amount that you whip the mixture. I like to use a lot of cacao and whip it until soft peak.

You can adjust the amount of sweetener, eventually weaning yourself off until you eliminate it completely. When I make this for breakfast, I don't use any sweetener. When I make this on a Saturday night for dessert with my family, I will use a little bit of whole can sugar in the mix, or just sprinkle a few grains on top to balance the bitter cacao.

Rocky Road Primal Parfait:

1/2 cup Paleo pudding

1/4cup macadamia nuts, chopped

1/4 cup walnuts, chopped

1 tablespoon shredded coconut

1/2 ounce dark chocolate (approx 85%, I like Green and Black's), chopped, chunks, grated, or shaved

1/4 cup raspberries, strawberries or fruit of your choice

The texture and flavors of the pudding, nuts, chocolate, and coconut really work well together, almost like Rocky Road ice cream (the macadamias like the marshmallow, the chocolate chunks, the walnuts...mmm) I usually put the berries on the side of the dish and eat them almost as a garnish.

If you want to really get jiggy with it, add some whipped cream (heavy cream, vanilla to taste)in alternating layer with the pudding in a glass dish for a real parfait experience.

If you dial back on the sweetener, this is an excellent fuel source for high intensity training, IMHO.


Spring Sprung!

This was the WOD last Saturday...I have been working on incorporating more basic elements of gymnastics, parkour, and other proprioceptive work in my own training. This is just a taste of how this programming approach can be applied to everyday folk who have little to no experience with gymnastics or parkour but want to gain some of the benefit of this type of training.

WOD: Spring Sprung!

3 rounds for time of:

20 Precisions
20 Box Jumps
20 m Bear Crawl
20 OHS
20m Farmers Walk
20m Sprint

Sunday, March 21, 2010

Might Mighty Bosstones

I just registered  for the Mighty Hamptons triathlon. My brother and his wife are registered, as are some of their friends, and some of my new CF acquaintances in LI.

The event is held at Long Beach in Sag Harbor, which is a few hundred yards from my house.

I am really hoping to using this event as motivation to straighten up and fly right, to dial in my nutrition, training, programming, sleep, lifestyle, the whole deal.

This is going to be my first Olympic distance triathlon, and I am really intimidated by the swim. But the great thing is that I live right next to the course, so i will be swimming and biking the course a couple of times befoe the event.

I will be implementing a Crossfit Endurance protocol in my training, but only so far as it interfaces and supplements with my ongoing gymnastics strength and progressive max effort strength training.

I am hoping that a bunch more of my friends, new and old, in LI and Western, MA sign  up for the race too. Jesse, Darius, Pierre, all you CF Amherst, PVCF, folk, Amy, Johnny, Seth, and all the new MCCF Sag Harbor folks, Dave, Charlie, and Ben from RWD...we should get a gaggle of folks of signed up and training.

Yeah, so I really have to get some of my previous met con ability up to snuff, but I really want to see if I can do it without losing , or even continuing to improve, strength and mobility.

Friday, March 19, 2010

Saturday and Sunday 3/20-3/21

Hey Folks,

I'm back in Amherst this weekend so Saturday and Sunday classes are a go with the following modified schedule:

Saturday 8 am - 9am
Sunday 10am - 12pm

Sunday, March 14, 2010

Daylight savings

Don't forget about the time change!

Benjamin Goodale
sent from my iPhone

Friday, March 12, 2010

Saturday morning starting at 8, not 7

I'm back in Amherst, but got in late, so Saturday session will start at 8 am.

Saturday, March 6, 2010

Ben’s Primal Paleo Cubano Dinner - Rough Draft

This is a rough draft and will be edited and updated:

Ben’s Primal Paleo Cubano Dinner

Pollo con Calabacitas
Carne Picadillo Cubano
Mushroom Onion Relish

Toad-in-the-Hole Egg Cup

Pico de Gallo


A Crunchy Salad

Pollo con Calbacitas

1 lb boneless chicken breast

1 lb boneless chicken thigh

large onion diced

4 medium or 3 large zucchini and or yellow squash

½ large carrot

Several table spoons tomato paste

½ cup chicken stock or water or wine

¼ cup tomato , jarred, canned, or fresh

3 cloves garlic minced

Black pepper

Garlic powder



Chile powder


Large frying pan

A large mixing bowl or dish

Saute the chicken in the lipid-oil-fat of your choice (coconut oil, olive oil, butter, ghee lard, flax seed oil, etc.). I usually throw the pieces of chicken in the pan whole, and then cut them in the pan with a knife and tongs after then brown on each side.

When the chicken is about 80% done, take it out of the pan and set it in a bowl with a cover on it.

Put the onions in the hot pan with a lilttle more oil. Scrape up the brown bits on the bottom on the pan and stir into the onions as they caramelize.

When the onions are caramelized pour about 2/3 of the onions in the bowl on the side where the chicken is still hangin out.

Quckly add the zucchini/squash and carrots to the pan and try to almost sear or caramelize the zucchini. You have to let them sit longer before you stir them than you do with onions, which need to keep moving the whole time. When the veggies are about 2/3 done and bwoned a bit and are staring to soften, add the spice mixture and the tomato paste. Mizx this in with the veggies in the pan and almost let the paste brown a bit and get everything coated with a spicy rusty flavor base. Add the chicken and onions back to the pan and get them coated with the spice mix and veggies in the pan. Just before the spice mix starts to brown, add the chicken stock, and de glaze the pan with a straight edge wooden spatula, scraping all the rest of the brown bits in the pan. Add the little bit of tomatoes or tomato sauce (just a little bit!) and some more of the spice blend and the chopped cilantro and parsley.

Cover and let it simmer for about 5 minutes if you want the dish to be more “fajita” style, or let it really stew for 60-90 minutes if you want if to stew and become what we call “en stracci” or “like rags”.

Picadillo Cubano

Caramelize the onions in lipid of choice (I really like a mix of coconut oil and lard or bacon grease)

Add the garlic and let it get lightly golden or toasted then and ground beef and cooked until the beef is about 50% cooked through

Add the peppers, mushrooms, tomato paste and spice mixture

Stir the paste and spice mixture into the meat and veggies

When the paste starts to brown and rust,

Then add the tomatoes, olives, capers and stock, stirring and scraping to deglaze the pan.

Add the cilantro, parsely, basil, and or oregano and another good shot of the spice blen

large onion diced

1 yellow or red pepper

1 small or ½ large carrot

6 large white mushrooms

½ cup green olive pitted

¼ cup capers

Several table spoons tomato paste

¼ cup tomato , jarred, canned, or fresh

3 cloves garlic minced

Black pepper

Garlic powder



Chile powder



“Poultry Seasoning” and or :Italian Seasoning” and or dried or fresh: Thyme, Rosemary, Sage, Oregano, Basil, Marjoram

Fresh Cilantro

Fresh parsley

Fresh basil

Pico de Gallo

3 or 4 large tomatoes, diced

1 medium yellow pepper

¼ of a small onion, or one or two small shallots

A pinch of fresh garlic

A good helping of coconut or olive oil

Approx 1 Tbsp red wine vinegar or comparable amount fo lemon or lime juice

½ tsp Lemon or Lime zest

½ tsp honey

Small amount of sea salt to taste, or Bragg Liquid Amino

Poultry seasoning or fresh or dried thyme, oregano, basil, sage, marjoram

Fresh cilantro and parsley

Add everything into a bowl and mix thoroughly. Adjust sweet, sour, salt balance. Let sit for about 30 minutes.

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