Crossfit London UK Lent Challenge: Recipe Page

14 Feb

Stuck for a recipe or a food idea. Found a good link with quality paleo , Zone or better eating information.

Post it in comments below

46 thoughts on “Crossfit London UK Lent Challenge: Recipe Page

  1. Sally gave me the following useful links that I have started to explore:

    Nom nom paleo – (I could do with a sous vide water bath for a lot of this)


    And I made a variant of these Egg muffiny/cupcakes last night for quick breakfasts and snacks: They are surprisingly filling and pretty tasty. I swapped out courgette for a loads of chopped spinach.

  2. a message from Rutger about what to eat after a wod

    The most important component in a post workout snack is protein. The 30-60 minute window after a workout is the best time for protein synthesis and I suggest you take full advantage of it. Combining it with a dose of omega 3 oil will further optimise the use of dietary protein. (

    Traditionally carbs are thought to be important post-workout as well, either to improve protein synthesis or replenish lost glycogen. Well, unless the WOD has been a substantially longer than 15 minutes, there is no need to worry about eating extra carbs. The natural carbs in your diet will take care of refuelling glycogen stores in the muscles before the next workout. It also has been proven that eating carbohydrates with protein does nothing to improve protein synthesis. (

    So what to eat after a workout? I personally always plan a large meal with meat or fish to be ready in minutes when I get home, but I understand that not everybody has this luxury. My advice would be to focus on real foods that contain plenty of protein and some fat, like hard boiled eggs, beef jerky, cold roast chicken, pork or beef and one of my favourites, tinned mackerel and sardines.

    Hard boiled eggs don’t really require an introduction. Easy to make and take with you. Play around with different spices to keep it interesting. Go for pastured eggs from chicken that had some flax seed in their diets for extra omega 3.

    Beef jerky is a classic paleo snack example. It’s an amazing protein source and can be very tasty and practical. Unfortunately it’s also hard to get in the UK, expensive and most are marinated in soy and sugar. Best to make your own if you feel up to it.

    Almost any roast meat will be great cold, thinly sliced, with a dressing of olive oil, finely chopped herbs, salt & pepper. Get in the habit of preparing more meat than you need for a meal and keep it around for snacking or using as an ingredients for a next meal.

    My favourite fish to snack on are these mackerel ( and sardines ( Not only are they quite cheap, but sustainably sourced, high in omega 3, low in mercury and come in spring water instead of oil or brine. This way you can drain the tin and drizzle over your own fresh extra virgin olive oil with a pinch of sea salt and a generous grinding of black pepper.

    These are just some basic ideas that can be spiced up in all kinds of different ways, use this as a starting point. All you need is a sturdy food container and the possibilities are endless.

    As much as I recommend whole foods, if you really need to eat on the run and you are sure that dairy sits absolutely fine with you, then a high quality whey protein shake might be ideal. Just try to keep it varied and rely on shakes and supplements as little as possible.

    What are your favourite high protein post-workout snacks?

  3. start preparing.

    you need to shop and prepare in advance. If you stumble out of your office for lunch, and blunder around the city hungry, you will eat crap!

    stock up on plastic containers, plan your food, have emergency snacks at work ( tin of fish, bag of nuts)

  4. Does anyone have a definitive list of paleo foodstuffs somewhere? Also, tomatoes……in or out? It seems pretty confusing since tomatoes appear in lots of paleo recipes yet are ruled out due to lectin.

  5. Alex- only if you have an autoimmune disease and want to exclude for experimentation purposes. Or if your goal was weight loss there would be a case for excluding all fruit i guess.

    Tomatoes are very nutritious. As are numerous other fruits and root vegetables. This is where paleo becomes pretty stupid imo

  6. Just wanted to say something about Zone measurements. I keep hearing people say they can’t be bothered to weigh and measure stuff. Yet they can be bothered to time themselves in a WOD, and make a note of the extra 5 kilos they just deadlifted šŸ™‚

    Ok I’m being a bit mischievous. I just want to point out that it is worth the effort – and after a very short time, it becomes no effort at all.

    After the initial calculations, Zone is pretty easy. All the animal protein is the same: 28g = 1 block. Weigh out 3 or 4 blocks of meat, have a good look at it, and estimate your portions size from then on.

    I don’t bother weighing leafy green veg and salad any more – a huge plateful is never going to be more than 1 block or 2, so make up the deficit with fruit. An apple or pear is 2 blocks, a banana is 3. Simples!

    Fat: 9 almonds, 1 teaspoon of olive oil, or a tbsp of avocado is 3 blocks. Once you know that, you don’t have to obsessively measure everything.

    Weigh your food again after a couple of weeks, as guesstimating can go awry after a while – just so you stay on track.

    Good luck to everyone in their individual challenges. Going to cheat somewhat today ready for the lockdown tomorrow.

  7. Pat – this is a bit of an experiment for me and actually my Dad does have an auto-immune disease so this is all very interesting to me from a research pov – and to help me make the right choices. For me, nutrition is a very immature science and I am happy to see the ‘old guard’ get their feathers ruffled a bit.

    Lets use the next month to get positive results, even that includes debunking a few paleo myths? Common sense and sound science right?

    …..and I am a tomato lover.

  8. Did anyone else notice the t-shirts on this site Alex mentions above?

    I particularly like the cow + cleaver = steak one and the its not that hard people with meat and vege on a plate, oh and the Stone Age strength ones are cool too!

  9. As a ‘foodie’ I relied a lot on soups to give my meals that extra bit of diversity – if I had a big plate of meat plus some mixed veg and always had a different homemade soup to hand, life was pretty awesome.

    Here is classic tomato:
    fry some onions in a bit of extra olive oil
    take a bunch of tomatoes (mixed types if you can get them) cut in half, drizzle with olive oil, salt and grill for 10 mins on high, throw in a couple cloves garlic
    then pour the whole tray in with the onions, blitz with basil, potentially with a touch of balsamic vinegar.
    Garnish with bacon lardon ‘croutons’ šŸ™‚

    I also make a mean curry cauliflower soup:
    fry some onion in olive oil
    add 2 tbsps curry powder
    add 1 liter stock and 1 head chopped cauliflower
    simmer for 10 mins and then blitz.
    if you are primal, then add a tbsp of creme fraiche before you blitz.

  10. Has anyone got any suggestions for filling, non egg based, breakfasts that can travel? I’m at my tipping point with egg muffins and find fruit just doesn’t get me through till lunch.

    Any and all suggestions welcomed and thank you in advance !

  11. I took Brie’s advice and bought a slow cooker, turned it on last night when heading to bed and woke up this morning to slow cooked lamb shoulder šŸ™‚ best breakfast ever and the smell works better than any alarm clock I know! Up until now I’ve been mixing berries, cocoa nibs, nuts and a wee bit of coconut milk in a bowl and muching through it – could easily be packed in a tupperware box for travelling.

  12. Lindsay – in the paleo recipe book that I bought you I have found the following šŸ™‚ I will try to make something from this if you like.

    – Nut butter bars – I think the Americans mean Flapjacks – thats what they look like
    – Pumkin Nut Muffins (we could use butternut squash instead of pumkin)
    – Coconut Pancakes served with berries
    – Eggs benidict
    -Tomatoes stuffed with bison (ahem…..Stokey Farmers market here we come?)
    + a few more.

    We need coconut and almond flour what ever that is…..and maybe a slow cooker tout suite

  13. Thanks Harriet (and Alex). Whilst lamb for breakfast sounds unusual, I’m in!

    I’ve been on Amazon and ordered the slow cooker, a slow cooker recipe book and both kinds of flour. In 3-5 days we’ll be good to go. If I find any good recipes obviously I’ll post them on here.

    thanks team x

  14. ok so i am a reformed cereal eater. maybe it was the sugar, maybe it was just the cacophony of flavour embedded within each mouthful (which was laced with sugar), or maybe it was just laziness..the ability to pour something into a bowl, no preparation required, hunger satiated (well…for 60 mins anyways). So i figure there has to be a paleo solution right? Well folks there may just be. To mix up some of your own Wild Bill’s (which is the least offensive ‘cereal’ killer’s name i could find) all you need are the following ingredients (quantities, additions, exclusions are up to you):
    flaxseed (serves as a good base – I usually put in 3-4 lumped Tbs), desiccated coconut, almonds, walnuts, peacans, brazil nuts, ground ginger, pumpkin seeds, cinnamon, a dash of nutmeg (if you like it…i personally don’t after an over-exurberent application in my first batch of Wild Bill’s). For serving, add coconut milk (add water to ahhh… ‘water’ the coconut milk down a bit), blueberries, diced 1/2 of a granny smith apple, banana if you want. Delicious.
    Maybe not an everyday thing however its super handy for those rushed, unprepared mornings.
    Enjoy. ps…anybody want to join me in taking this commercial, let me know!

  15. Here is the Pumpkin muffins recipe I used for the mini muffins at the Paleo Party –
    Except, I used organic pumpkin puree out of a jar and only one tablespoon of honey instead of the 1/2 cup of agave nectar.

    I like Elena’s Pantry for GF baking recipes, especially the one for Paleo bread (using ground almonds, coconut flour and flaxseed meal). I substitute honey for agave nectar or you could probably hold the sweetener all together.

    Just made a cup of creamy turmeric tea which turned out yummy so I wanted to share –

  16. Not so much a recipe as an article on the benefits of coconut oil. I’ve read a number of conflicting views on using this type of oil due to it’s high saturated fat content but, for me, I think it sounds like a great choice

    I did use it the other day to make a stir fry and it was delicious so in the interests of making this a relevant recipe post here’s what I did (all be it very basic).

    Prepare any veg you like but ensure there are lots of different colours in there. Finely chop some fresh ginger, lemongrass, garlic and chilli to taste.
    Heat the coconut oil in a wok and add the ginger, lemon grass and chilli wait until they sizzle then add the garlic.
    Throw in the veg immediately and cook quickly.
    I served this with a grilled trout.


    Butternut squash curry soup

    2 1/2 medium Butternut Squash (peeled and cubed)

    1 (14oz) can Coconut Milk

    2 cups Chicken or Vegetable Stock

    2 Tbsp Coconut Oil

    1 red pepper, seeded and chopped.

    1jalapeno pepper seeded and chopped

    2 small Onions

    4 Garlic cloves

    2 inches Ginger (fresh)

    1 tbsp Red Curry Paste

    1 Ā½ tsp Sea Salt

    Fresh Chopped Cilantro for garnishing

    2 tsp Garam masala or curry powder

    For exact specs on how to make it just send me your email and i’ll scan and send as its a paper copy.

  18. My wonderful breakfast

    1/2 cup coconut milk
    1/2 cup fresh of frozen blueberrys (frozen gives it an ice cream texture)
    2 tbsp almond butter
    2 ice cubes

    Place all the ingredients in a blender until smooth.

  19. @ Lindsey I’ve been using coconut oil on and off for years and now for everything since paleo. It’s also amazing on my scalp.

  20. Slow cooked delights:
    We generally just fry off some stewing meat, then throw it in the Crock Pot (ceramic slow cooker – looks like a witch’s cauldron) with onions, leeks, mushrooms, tin tomatoes and whatever veg you fancy along with herbs and a good amount of red wine. Can’t go wrong.

    Braising is awesome – the meat joint should be half in, half out of the liquid and becomes tender and lush during the day.

    Favourite of all slow-cooker time – Coq au vin. Heaven!
    Use whatever paleo-friendly substitute you like for the flour

  21. Thanks Kate/Harriet – these sound awesome. Tonight, I am going to kick off with lamb kleftiko (if I can fit half a shoulder in) and make a massive meat loaf in parallel. I can’t believe that I have over looked meat loaf.

    Harriet – which classes are you booked into?

  22. I’m away most of next week but will go to a Monday morning/evening class and probably tomorrow morning. I can leave the books in a locker for you just to pick up. Half a lamb shoulder just fits nicely in my 3.5 litre pot.

  23. Alex – Kate’s recipe is the [paleo] bread and butter, if you will, of slow cooking… it just can’t go wrong!

    I’ve been selecting recipes from the paleo cookbook which Kirsty kindly emailed to me (it has some specific slow cooker recipes, and others can be adapted), and have also been scouring this site:

    Talking of meatloaf, I saw this recently and might give it a try:

  24. According to my wife, my meat loaf was too ‘livery’. Followed the Ginger Pig meatloaf recipe but subbed chicken livers for lamb liver. I think Lindsay was right (as usual).

    Did not stop me from eating it for breakfast though.

  25. @ Alex, I would imagine that the fact that a “normal” person has a high concetration of red meats is a statistical fact unto itself and ignores softer issues such as lifestyle etc.

  26. Hi Alex – All they have done is establish that there was a correlation between eating red meat and cancer – they haven’t established a causal link. They also haven’t separated out (because it would be v. difficult) people who eat lean cuts of beef, lamb etc from good sources from people who eat ‘wafer thin ham’ and philly steak sandwiches. I wouldn’t be too alarmed by this but it’s up to you to decide which of the cases put forward you find most convincing. Important to remember that you can also be paleo and live mainly off fish, seafood and grilled chicken šŸ™‚

  27. In the words of Zoe Harcombe

    “All of this nonsense has given me an appetite, so Iā€™m off to get my complete protein and essential fats plus the full range of B vitamins, ample fat soluble vitamins and lashings of iron, phosphorus, magnesium and zinc ā€“ also known as grass fed steak!”

    But, condemnation aside, I think its a great idea to vary protein: go red meat, then white meat, then fish….

  28. Phew, thanks guys – I can sleep now (after a delicious beefy slow cooked Hungarian goulash).

    Tbh, I was being a bit of a devils advocate. My brother started bleating the stats a few weeks ago. Unfortunately, it works for governments to generalise about nutrition – and look where that has got us!

    Can we get hold of the research paper that the government is basing its recommendations on?

  29. Alex, that hungarian goulash sounds good. can I try out that recipe?

    I found a paleo chicken paprikash recipe and might try that over the weekend. if anyone has a tried and tested recipe let me know šŸ™‚

  30. @ alex and all commenting on the bbc story

    It’s a massively flawed conclusion and you could critique the sample size etc but the study is interesting in my view. I think if you were going to elect to follow a paleo diet, it would be prudent to do as sophia mentions and focus on chicken, fish etc and lean cuts.

    With respect, I’d have more respect for the views of qualified doctors (who echoe some of the concerns raised in studies such as these) rather than those of a nutritionist with whose credentials seem to consist only of Diploma in Diet & Nutrition and a Diploma in Clinical Weight Management trying to sell books

  31. Sophia/Patrick I agree – eat a balanced selection of proteins. Anyway, more fool you if you don’t – your taste buds would get bored!

    Allan – I used this recipe but I adapted it by adding tinned tomatoes and adding less water, and adding some sliced peppers. I served with mash and sour cream (don’t tell anyone!). I have been reading up on potatoes – and if Mark (of Daily Apple fame) says a few red potatoes are healthy for active individuals, and that monkeys and ancient man probably ate them then that’s good enough for me. I love my potatoes. Also some advice on Paprika…..its hard to get a decent quality spicy Hungarian paprika – so unless you mail order, I suggest adding some good Cayenne pepper for extra heat.

    All – apologies, I just cracked while in Waitrose and bought myself Heston’s hot cross buns. I just toasted them and ate with thick slices of cold salted butter and devoured with a cup of english breakfast tea. Wonderful.

    (sorry Lindsay – there were only two and I ate both)

  32. Came up with a breakfast smoothie which I think is in line with the eating plan. It’s delicious and makes me happy, but only as a treat every now and again.

    Serves 4 glasses
    1 tin coconut milk
    1 mango chopped
    2 bananas broken up
    250ml (ish) coconut water
    4 spoons of ground flaxseeds (omega 3 and fibre – tastic)

    Whizz the lot up in a blender and enjoy.

    I see the comments on here and the diary have dropped right off. I do hope that everyone is doing ok with their chosen food plans. I’ve had a few wobbles but with 3 weeks left I’m hoping to be a good girl going forward (well at least 95% of the time šŸ˜‰ ).

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