There is an amazing and sometimes confusing array of herbs and spices available to cooks today. You can find fresh and dried versions of common and exotic seasonings at the supermarket, farmers market and gourmet stores. But which ones do you use?

New and experienced cooks alike often struggle with how to season a variety of foods. Onion and garlic goes with almost any savory dish but what other herbs and spices can you add beyond those two?

Some fan favorites are fresh dill, garlic, chives, parsley, summer savory and lemon. Others really like to add rosemary, marjoram, basil, tarragon, and the lemon herbs such as lemon thyme and lemon basil. These can be used in cooking seafood as well.

Cilantro is great for spicing up shrimp, especially if it’s marinated and grilled. If you are grilling or baking a whole fish, stuff it with a handful of mixed herbs and garlic, and a few squirts of fresh lemon juice. You can also top baked or grilled fish fillets with pesto for a nice dish.

Weekly Recipe

Seafood Seasoning

2 Tbs ground allspice
2 Tbs celery salt
2 Tbs mustard powder
1 tsp ground ginger
1 Tbs paprika
3/4 tsp cayenne pepper

Combine and keep in a covered container. Use to sprinkle fish fillets before broiling or grilling. Season chowder, crab cakes or salmon patties. Add to tuna salad or seafood dips and spreads. Makes a 1/2 cup.

January 25, 2012 WOD

“Running DT”

Deadlift x 12 (Men: 155lbs; Women: 105lbs)
Hang power clean x 9
Push jerk x 6
Run 200m

5 rounds for time

This week is the third week in the series of how to choose a tasty seasoning for a certain kind of meat. We’ve already covered beef and poultry, our feature of this post is pork. Don’t be confused when trying to decide how to season your next pork dish, check out the following tips.

Some everyday herbs that go well with pork are caraway seeds, coriander, cumin, curry powder, dill, garlic, rosemary, sage, fennel, savory and thyme.

To add a taste of fall try combining cloves and apples with other herbs such as sage and thyme.

If you’re looking for something on the spicy side you can use chilies, chili powder, cayenne pepper or paprika.

What you’ve heard is true, pork can be used as a seasoning too. Bacon makes everything better!

Weekly Recipe

Sweet Italian Sausage

2lb ground pork
1 Tbs salt
1 Tbs ground fennel seed. Start with whole fennel seeds, and use a spice grinder to grind them up, or do it manually in a mortar and pestle.
1 1/2 Tbs sweet paprika
1 Tbs finely minced fresh garlic
1 Tbs honey
1 tsp black pepper
3 Tbs red wine vinegar

Mix all the ingredients together…and you have Italian sausage! You can use this mix right away, but it will get better after about 12 hours in the fridge.

*This recipe does not require you to stuff the meat into sausage casings. You can do so if you wish, but with so many recipes calling for loose Italian sausage, it’s often not worth the effort.

January 18, 2012 WOD

Squat clean
5 sets of 3 reps (beginner/intermediate)
2-2-1-1-1 (advanced)

Then:

Run 400m
As many pullups as possible

In a total of 6 minutes

Last week we touched on the topic of seasoning beef. This week we are expanding into the arena of poultry.

Chicken for example shows up on so many dinner plates cross-culturally because it’s relatively inexpensive. Due to a nearly blank canvas many spices work very well with chicken allowing flavors to cross over.

Spices: Spices work well when blended together to form a rub for chicken. Spices like cayenne pepper, cumin, coriander seed and black pepper make a good blend for a Spanish or Mexican dish. Indian spices include saffron, sesame, turmeric and ground ginger while many Eastern European dishes flavor chicken with spices like paprika, cinnamon, allspice and mace. Salt is often considered a spice although it’s actually a mineral, but falls squarely into the seasoning category. Use salt sparingly and rely  more on true spices for the majority of your flavoring. Take care of dried spices by keeping them stored in a cool, dry place away from the stove or other sources of heat.

Savory Herbs: Savories are aromatic plants such as rosemary, basil, thyme, tarragon and sage. These have strong flavors that lend themselves well to the longer cooking times required in some roasted chicken dishes. Use one flavor, such as rosemary for a singular accent or create a blend, adding in lighter savories like chives or parsley for balance. Try not to blend two very strong flavors, like rosemary and sage or your palate maybe confused. Other savories include lemon balm, fennel, mints, marjoram and coriander, and garlic. An alternative to applying these herbs directly to the chicken is to toss a few fresh sprigs into the frying or roasting pan and cooking them alongside the chicken to capture the strong aromas in the meat.

Additional Flavorings: Use other foods to complement the spices you’re flavoring the chicken with. Use lemon, lime or orange juice or zest to add brightness to the dish. Sauté chicken in tomatoes and mushrooms and marjoram for an Italian accent. Use lemon grass, coconut milk and fennel for an Asian-themed meal.

*Recipes that call for chicken can easily be substituted with turkey.

If none of these tips spark your imagination, you can always Google some recipes. That may help the creative process.

Weekly Recipe

Bacon Wrapped Chicken

1 whole chicken
10 (or more, depending on size) strips of thick cut bacon, cut in half
1/2 lemon
1/2 onion
1 sprig of rosemary
6 cloves of garlic
1 Tbsp salt
1/2 tsp pepper
1 head of cabbage (about 4 cups), sliced

Sprinkle salt and pepper inside the chicken cavity and over the skin. Pat the outside of the chicken dry with a towel. Stuff cavity with the lemon, onion, garlic and rosemary. Spread sliced cabbage around bottom of a baking dish (no fat, no seasoning – REALLY!), set chicken on top of cabbage with the breast side down (a dutch oven or 12-14″ diameter cast iron pan works well). Place bacon slices over entire exposed surface of chicken, wrapping evenly in a single layer – ensuring no chicken skin is left exposed. Roast uncovered at 400 degrees for 90 minutes or until chicken is cooked through, shake pan to stir cabbage every 20 minutes to prevent burning.

January 11, 2012 WOD

Thruster x 5 (Men 95 lb; Women 65 lb)
Pullup x 10
Double-under x 20

As many rounds as possible in 12 minutes

It’s common for people to re-establish healthy eating habits at the beginning of a new year. We have a fresh start and often times are open to trying new or different things. We all need to eat, so why not start with our food? Everybody has their own list of “go-to” meals that usually don’t require much effort or preparation. But for those that want to expand their flavor choices I thought I’d put together a series that will help pair herbs and spices with different meats.

This week the focus is on beef. When seasoning beef, we want to use herbs and spices that bring out the richest, fullest flavor. Seasonings that work with lighter foods like chicken or fish may not translate well to the stronger flavor of beef. Whether you are making a roast, stew, steak or hamburger, season the beef to bring out its flavor. You can of course experiment with a variety of seasonings to create a new taste.

Salt and Pepper: Use salt and pepper as a base for most seasoning blends and marinades with beef. In addition to flavoring, salt also helps tenderize the meat. Use just a small amount of freshly ground sea salt to bring out the beef’s natural flavor; to make it taste “beefier”. Grind black peppercorns or a peppercorn blend lightly over the surface of the beef to complement its sweeter flavors or sweeter seasonings used later in the blend, or crust the beef in a coating of coarsely chopped peppercorns and sear lightly in some olive oil.

Garlic: Cook minced fresh garlic when browning ground beef to add flavor to chili or casseroles. Garlic gives beef pungency and stands up well to the flavors of beef’s strongest accompaniments, such as asparagus, tomatoes, onions or brussels sprouts. If you don’t have fresh garlic on hand, substitute a smaller measure of garlic powder to taste, but avoid garlic salt which adds too much of a “salty” flavor and unnecessary sodium to your recipe.

Herbs: Use fresh or dried herbs such as tarragon, oregano, thyme and rosemary. Steer away from milder herbs such as parsley, which gets lost in the stronger flavor of beef. Use an herb with beef if, upon opening the jar, its fragrance hits you as pungent or minty so it is able stand up to the meatiness of beef.

Spices: Spices like cinnamon and cloves, traditionally used in sweet dishes like cookies and pie, flavor beef with a hint of sweetness. Add them, along with cumin, to chili or stew for a unique barbecue taste. Use curry powder and chili powder, two seasoning blends, for meat you grill or roast.

Horseradish: Use horseradish root, a traditional beef accompaniment, as a crust for grilled steaks or beef roast. The horseradish root has a hot and pungent flavor that cuts some of the rich sweetness of a highly marbled beef like prime rib. When fixing a London broil, accompany it with a mild horseradish sauce, you can  dilute the root with sour cream to taste. Blend a bit of prepared horseradish into a favorite salad dressing to serve with a grilled steak wedge salad.

Weekly Recipe

Cuban Beef Stew

2 tablespoons olive oil
1 onion, chopped
4 cloves garlic, minced
1 red bell pepper, chopped
1 1/2 pounds sirloin tips, cubed
2 bay leaves
1/2 teaspoon ground cumin
1 teaspoon dried oregano
1/2 cup dry sherry
1 (8 ounce) can tomato sauce
2 tablespoons red wine vinegar
1/4 cup pimento-stuffed green olives
1/4 cup raisins
2 tablespoons capers
salt and pepper to taste

In a large saute pan, heat oil over medium heat. Cook onion and garlic in oil, stirring frequently, until transparent. Stir in cubed meat, and cook until browned. Stir in red bell pepper, bay leaf, cumin, and oregano; cook for 2 to 3 minutes. Stir in sherry, tomato sauce, vinegar, olives, raisins, and capers. Pour in enough water to just cover meat. Bring to boil, reduce heat to low, and cover. Simmer until fork tender, about 1 1/2 hours. Add more water if the stew becomes too thick. Season with salt and pepper to taste. Cover and let cook a little longer. Serve over cauliflower rice.

January 4, 2012 WOD

Deadlift
2 sets of 4 reps

Then:

Run 200m
Hang power clean x 10 (Men: 115lbs; Women: 80lbs)

As many rounds as possible in 10 minutes

We’ve made it another year (almost) and while some of our members have been following our nutrition posts since the beginning there are many that are new to our community. In the past we  have covered a variety of topics ranging from how to store food to learning what sleep can do for you and everything in between. This week we’d like to ask you what you want to see from us. Is there something that you want to know more about? Maybe you’d like to see if we can expand on a previous post? Or maybe you have a specific question.

Whatever it is, please let us know.

Weekly Recipe

Pork Breakfast Sausage

2 lbs Pork
1/2 onion, finely chopped
1 tsp sage
1 tsp sea salt
1 tsp black pepper
1 Tbs real maple syrup
1/4 tsp ground cloves
1/2 tsp thyme
bacon grease or olive oil

Saute the onion in the bacon grease on Med-High until caramelized .  In mixer with the paddle attachment place the pork, sage, salt, pepper, and maple syrup, cloves, and thyme mix it all up until well combined.  Add the onions to to pork and mix a little more.  Scoop up some of the pork mix with a tablespoon and place in the pan that the onions were in.  Pat them down a little to flatten.  Cook them on Med-High for about 5 minutes each side.  Once they are cooked I place them on a paper towel to soak up any additional grease.  To store these I put these in Tupperware and place in the fridge.  When you are ready to enjoy just warm them for 1-2 minutes.

December 21, 2011 WOD

“Fran”

Thruster (Men 95lbs; Women 65lbs)
Pull Up

21, 15, 9 reps

I wish food labels were clearly marked, instead of having words or phrases that are highlighted to get our attention. Trendy phrases like “Gluten Free”, “Sugar Free”, “All Natural” or “No High Fructose Corn Syrup” are all over some of our favorite go to snacks. However just because there is a label that advertises what these products don’t have, doesn’t mean it’s good for you. These same products don’t have flashy labels that say what they do contain like rice flour, soy lecithin, barley malt syrup or any other type of substitute for an original ingredient. One reason this type of labeling is so popular is because companies want to capitalize on what is hot. You can’t blame them for trying right?

In the end, it’s our own responsibility to know what is in our food. If it’s important to you that you don’t eat grains, dairy, sugar, or legumes then it is important for you to read your labels. Make sure you don’t just take a product at face value, many ingredients can be listed under multiple names. It can be very difficult to decipher what some ingredients actually are.  Again, this is a business for them and they are trying to be confusing.  If you’ve never heard of or seen an ingredient don’t be afraid to do some research, Google is a great tool for that.

Weekly Recipe

Sweet Potato Gratin

3  Tbs  butter
4  pounds  sweet potatoes (not yams), peeled and cut crosswise into 1/4″ thick slices
3/4  cup  grated Parmesan cheese (or more if you like it a lot)
2  cups  heavy whipping cream
1  tsp  salt
1/2  tsp  freshly ground black pepper
1/4  tsp  cayenne

Preheat oven to 400°. Butter a 9- by 13-in. baking dish with 1 Tbs butter. Arrange a third of the sweet potatoes, overlapping slightly, in the dish. Sprinkle with 1/4 cup cheese. Repeat with two more layers of sweet potatoes and cheese. In a small bowl, combine cream, salt, pepper, and cayenne. Pour over potatoes. Dot with the remaining 2 Tbs butter. Cover dish with foil and bake 20 minutes. Remove foil and continue baking until sweet potatoes are tender and top is browned, 20 to 25 minutes.

December 7, 2011 WOD

Hang squat clean 2 sets of 3 reps
Power clean 2 sets of 3 reps

Then

Box jump x 10 (24″ box)
Burpee x 10

3 rounds

We made it through Halloween but with Thanksgiving here this part of the year seems to prove to be the most difficult when it comes to following a plan. Earlier this week the Holiday Resource Guide was released. It includes some great suggestions on working out and nutrition. Make sure and check it out if you haven’t already.

You know the drill, friends and family are gathered together with all the traditional dishes that scream Thanksgiving. How are you going to navigate through your holiday favorites? Will they be “paleo-fied” in order to fit into the parameters that you have set for yourself, or are you making some allowances and sticking with tradition? If you are making changes please share your substitutions and adjustments.

At at time when it’s easy to go overboard, it’s best to have a plan. Enjoy the Holiday!

Weekly Recipe

Bacon Wrapped Water Chestnuts

2 tablespoons lemon juice
1 tablespoon Worcestershire sauce
1/2 tablespoon seasoned salt
2 cans (5 ounces each) water chestnuts, drained
8 slices bacon, cut in half

In a bowl, combine the lemon juice, Worcestershire sauce, and seasoned salt. Add water chestnuts and let marinate for 15 minutes. Drain and wrap a half slice of bacon around each water chestnut, securing with toothpicks. Arrange on rack in broiler pan and broil about 4 inches from heat for 2 minutes on each side. Bacon should be crisp.

November 23, 2011 WOD

Double under x 30
Power snatch x 10 (Men: 75 lbs; Women: 55 lbs)

AMRAP 10 minutes

Combine simple, real-food ingredients, masterful culinary know-how and absolutely gorgeous food photography and you’ve got the latest Paleo masterpiece cookbook, Make it Paleo. Bill Staley and Hayley Mason are one of the best known Paleo power couples with their blog The Food Lover’s Primal Palate. I will admit, when looking for new recipe ideas their blog, and now their cookbook are always the first place I look. Time and time again I am drawn in by the beautiful photos and have never been disappointed by the recipe results. By not over complicating their recipes they make fabulous Paleo food accessible and attainable for beginners, yet still providing elegant results sure to impress even your most discriminating non-Paleo guests.

With the holidays coming up our focus naturally shifts to food and entertaining, so do yourself a favor and order your copy of Make it Paleo. One of the best features in the book is their collection of holiday menus, full of Paleo versions of the traditional holiday fare. As a bonus you can knock off some of your holiday shopping by ordering the book for family and friends as well.

Take a look at a preview of the book!

Weekly Recipe

Pork Stuffing (from Food Lover’s Primal Palate)

1 pound ground pork
1 onion, chopped
1 green bell pepper, chopped
2 packs of button mushrooms, chopped
1 cup celery, chopped
4-6 cloves of garlic, minced
2 tablespoons each, rosemary, thyme, and sage, minced
Salt and pepper to taste
2 tsp each, fennel seeds, anise, and paprika
1/2 tsp cayenne pepper
1 tsp coconut oil

Heat coconut oil in a large skillet on medium heat. Place bell pepper, mushrooms, and celery into skillet and saute. In a large mixing bowl, combine ground pork, onion, garlic, rosemary, thyme, sage, fennel seeds, anise, paprika, cayenne, salt, and pepper. Add ground pork mixture to skillet, and cook until pork is browned slightly. Remove from heat, and discard any liquid in the pan.

November 16, 2011 WOD

Deadlift
2 sets of 5 reps

Then

With a partner row a total of 4000 meters

While reading back through some previous blog posts I found that sleep is something that escapes us, some more than others. Sleep has a very important role in regards to our overall health and performance, but I will save that for a future post. This week I’m going to focus on some tips that will help us get more of what most of us need, sleep!

Get a routine. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. This is especially hard with the recent daylight savings going into effect. As with your bedtime, try to maintain your regular wake–time even on weekends.
Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise.  Earplugs may also help.
Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F ) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow.  Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.
Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. The same goes for sugar (which we should try avoiding all together).
Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
Avoid drinking too many liquids in the evening. Drinking lots of water, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
Lights out. Make sure that all sources of light are covered, including light coming in from a window, alarm clocks, tv, computers, or cable boxes.  The slightest bit of light that hits exposed skin begins your body’s wake up process.

What we are really looking for is a cave-like room with a comfy bed. Make it dark, cool and quiet. Do you have any other habits or tips to offer that help you get your sleep?

Weekly Recipe

Baby Bok Choy with Cashews

2 Tbsp olive oil
1 cup chopped green onions, including green ends
3 cloves garlic, chopped
1 pound baby bok choy, rinsed, larger leaves separated from base, base trimmed but still present, holding the smaller leaves together
1/2 teaspoon dark sesame oil
Salt
1/2 cup chopped, roasted, salted cashews

Heat olive oil in a large sauté pan on medium high heat. Add onions, then garlic, then bok choy. Sprinkle with sesame oil and salt. Cover, and let the baby bok choy cook down for approximately 3 minutes. (Like spinach, when cooked, the bok choy will wilt a bit), remove cover. Lower heat to low. Stir and let cook for a minute or two longer, until the bok choy is just cooked. Gently mix in cashews.

November 9, 2011 WOD

Run 400m
Rest 2 minutes

Burpees x 400m run time (the faster you run, the less time you have to spend doing burpees)
Rest 2 minutes

Run 400m
Rest 2 minutes

Wall balls x 400m run time (20lbs, 14lbs)
Rest 2 minutes

Repeat for a total of 2 rounds.

When the weather starts to change this time of year I notice a few things happening. Amidst sneezing and sniffling, complaints of feeling “under the weather” are going around. But with the added chill in the air, our eating patterns and craving change as well. We start reaching for comfort foods; things that warm us from the inside out. It is no coincidence that your grandmother made you chicken soup when you were sick. Soup made with a quality homemade bone broth has been a healing tradition for generations and something that has been lost in recent years.

Let’s get one thing clear, we aren’t talking  broth from a can, carton or anything with a label for that matter. Homemade is the key to locking in the the bio-available minerals and nutrients naturally found in bones such as calcium, magnesium, gelatin, and collagen; all vital to a healthy happy gut. A healthy, happy gut is the first step in keep your immune system in top notch fighting condition. Ideally it is suggested that everyone sip on some tasty broth daily, but if that is daunting, start by making some tasty soups using homemade bone broth as your base and increase your consumption from there.

Don’t be scared, making your own bone broth is very easy. All you really need is a large pot or crock pot, some water, salt, vinegar and some meat bones. Adding some veggies of your choice will increase the flavor so go ahead and throw in some carrots, onion, garlic, celery; whatever you like. When it comes to bones choose from beef, chicken, turkey, pork, fish, whatever flavors you prefer, but stick to one choice for each batch. For the deepest flavor stick to just bones without much meat in your broth. For example instead of cooking an entire chicken for your broth, roast the chicken first; enjoy it for dinner and use just the leftover bones for your broth. This just in time for Thanksgiving. You can make amazing mineral rich broth from those turkey bones, it’s a 2-for-1 deal!

Their are tons of great recipes out there for bone broth and research galore on why we should be including in our diets daily. A simple Google search will give you more info if you feel up for it or check out some of the links below. Here is a simple recipe to get you started. Your house will smell amazing, your soups will never taste better, you’ll feel great and your immune system be armed to fight off those nasty bugs. You can thank me later!

Weekly Recipe

Mineral-Rich Bone Broth (Beef & Garlic)
(from www.balancedbites.com)

This recipe make approximately 64oz of broth depending on how much water, how much you reduce the broth and how strong you like the flavor to be.

4 quarts of filtered water
1.5- 2 lbs of beef knuckle bones (or any other kinds of bones/meaty bones/marrow bones – chicken necks & feet are inexpensive and work great)
1 whole head of fresh garlic, cloves peeled & smashed
2 Tbsp apple cider vinegar (organic, unfiltered- I like Bragg’s brand)
1 Tsp unrefined sea salt – or more/less to taste (I like Real Salt)

If you choose, you may brown or roast the bones/meaty bones first in a separate pan/pot if using a crockpot but this isn’t a necessary step. I don’t normally do it because it saves time/dishes not to and the purpose is just for more flavor which I don’t find necessary in this recipe. If you choose to, brown them in bacon fat or coconut oil before putting them into the water in the next step. Place all ingredients in a 6 quart crockpot and set the heat to HIGH. Bring the stock to a boil, then reduce the heat setting to LOW. Allow the stock to cook for a minimim of 8 hours and up to 24 hours. The longer it cooks the better! Turn off the crockpot and allow the stock to cool. Strain the stock through a fine mesh metal strainer and throw away what you skim off. Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or freezer for later use.

You can use stock to drink any time of day or before a meal or as the base for soups, stews and in any recipe that calls for it!

A crockpot makes this recipe super-simple, but you can also use a large stock pot (hence the name) or an enameled cast-iron dutch oven type of pot.

Here are a few other resources for you:

Bone Broth (another how-to recipe from our favorite friends, the authors of Make it Paleo! and The Food Lover’s Primal Palate)

Making a Tasty Broth (from the authors of the must read book The Perfect Health Diet)

Making Fresh Bone Broth

The Benefits of Bone Broth

Broth is Beautiful

Bone Broth- 12 Days of Gelatin

November 2, 2011 WOD

“Cindy”

Pullup x 5
Pushup x 10
Air squat x 15

As many rounds as possible in 20 minutes