Hankering for a Salty, Crunchy Snack?

  • Friday, February 3rd, 2012
  • by Carol
Josh Bryson passed this recipe on to us - you can flavor these chips any way that you like.  They are packed with a healthy dose of vitamins and minerals. We've made ours with Chili Powder before and they are outstanding.  Some folks add a dash of balsamic vinegar, too.  Here is the recipe from 84th&3rd...thanks Josh!
 
Yummy Kale Chips:

Ingredients:

5 packed cups organic Curly Kale, torn into bite size pieces* – you will get at least 5 cups from a single bunch.

1 Tbsp good olive oil

2 tsp nutritional yeast flakes (optional)

1/2 tsp sea salt flakes

pinch cayenne pepper [optional]

Quick Method:

Divide torn leaves across 2 trays, coat with oil, sprinkle with seasonings. Bake for 10 mins at 180C [350F] – stirring once. Remove from oven and allow oven to cool for a bit.  Place back in mostly cooled down oven to dry out entirely. Eat.

Full Method:

Preheat oven to 180C [350F]. Wash and dry kale [I use a salad spinner thingy to get the water off]. Divide torn leaves across 2 cookie sheets – that is about 2 1/2 packed cups on each tray. No need to line trays.

Drizzle half of the oil on each tray of leaves and scrunch with your hands to coat them evenly with a thin layer. Spread into a single layer. Important things: Do not add more oil, it will not end well – 1/2 Tbsp is plenty for 2 1/2 cups of kale; Don’t be afraid of scrunching the leaves until they are evenly coated – you are baking them after all, a bit of scrunching is fine.

Combine dry seasonings in a small dish. Sprinkle half the mixture over each tray. Toss gently if necessary.

Bake in the preheated oven for 10 minutes, stirring half way through.  I have asbestos fingers from years of waiting tables so I just move them around with my hand, you can use a large spoon or tongs, just don’t crush them. Again, this step is quite important – you want all the leaves to get crispy and none to get burnt.

Remove from oven, toss again and allow to cool. At this point they are probably just fine to eat… I however like them really crispy and want them to keep well for a few days. Sooo, I wait for the oven to cool down a bit after it’s been turned off – 10 or 15 mins maybe? Then pop the trays back in and let them sit until the oven is completely cool. There is just enough heat to finish crisping up any rogue chips, but not enough to burn them. Tricky.

Makes about 3-ish cups of chips. If necessary store in an airtight container for a few days.

*Notes:

The easiest way to remove the leaves from the core is to gently pull your fingers along the stalk from base to top – the leaves will tear right off, when the stalk breaks it is probably thin enough to eat.


Partners!

  • Wednesday, February 1st, 2012
  • by Carol

Our workouts are super fun when you have a partner!  With the boys' class at an all time high, we often partner up to slog through the work together.  You can do these same things at home with parents or sibilings!  Get them moving!


Around the Worlds!

Mobility for Kids!

  • Monday, January 30th, 2012
  • by Carol

We will be starting a series of mobility sessions in the kids classes, too!  Squat therapy will make up a big part of this.  If kids can't easily get into a deep squat without much trouble, flexibility issues are already starting for them.  We will be holding squats for 2 or 3 minutes at a time.  Expect a little soreness!

Kate McConnell’s Meaty Pumpkin Souffle

  • Friday, January 27th, 2012
  • by Carol

Kate McConnell and her husband, Brad, are members at CFBB.  Kate was a rower in high school in Northern VA and then for a year at the UVA back in the very early 90s (a club sport back then - today it is a full varsity sport).  She also rowed recreationally when living in Providence, RI, as an adult.  If you need some rowing tips, hit her up if you see her in your class.  Our class got some very useful information from her before Jackie on Wednesday.  

Kate passed this recipe on to us and it looks outstanding!  It's a takeoff on a recipe from Everyday Paleo...enjoy...

Kate's Meaty Pumpkin Souffle:

1 Large butternut squash and 1 smaller squash

1 Tbsp coconut oil

1 red onion, diced

1 lb ground beef

1 lb lamb

1 Tbsp garlic powder

1/2 tsp kosher salt

1 tsp ground black pepper

1 cut fresh mint, finely chopped (original recipe calls for basil, which is expensive and hard to come by this time of year; besides, mint is a nice complement to lamb)

5-6 cups fresh spinach, finely chopped - eyeball it, just a lot of spinach - remember, it cooks down!

1 Tbsp ground cinnamon

1/2 tsp ground nutmeg

1 tsp fresh grated ginger (powder will work too in a pinch)

3 egg whites

 

1. Preheat oven to 350 degrees.

2. Peel, cut the butternut squash in half, scoop out seeds.

3. Roast, cut side down, on baking sheet until nice and soft (fork goes in easily)

4. While roasting the squash, heat the coconut oil in a large skillet and cook onion till it is soft.

5. Add the meats and brown.

6. Add the garlic, salt, pepper. Mix well.

7. Add the spinach and basil, stir well, and remove from heat.

8. Spread the mixture evenly in a large glass casserole pan.

9. Using the food processor, process the butternut squash till it is relatively smooth (this is where I depart from her recipe - I didn't have time/inclination/energy to be anal about squash consistency. She says very smooth).

10. Mix in the cinnamon, ginger, and nutmeg well.

11. Beat your eggs, and then fold into the butternut squash to add a bit of binding (again, her recipe is more anal about stiffening the eggs to get the souffle effect.)

12. Spread over the top of the meat mixture.

13. Bake uncovered for 30 minutes.


Class Changes…

  • Wednesday, January 25th, 2012
  • by Carol

With the explosion of the 4:30 Tuesday/Thursday middle school class, we are now offering our 8th graders the opportunity to move up to the high school class at 3:30 Tuesday/Thursday.  This class will now combine advanced middle schoolers with high schoolers.  These workouts will be a bit more demanding.  Please be prepared to do work either way when you arrive.  Both classes are challenging!

The Racks

  • Monday, January 23rd, 2012
  • by Carol

Our middle school and high school athletes have done a great job at getting to know the procedures around the gym:  racking bars, learning to yield to whomever is lifting at that moment and putting equipment back where it was found...There is a lot to know once you are immersed in these workouts.  Good job to all of you on listening and adhering to our instructions!

6 racks and a lot more than 6 kids!

Best Paleo Pork Chops!

  • Friday, January 20th, 2012
  • by Carol

From NJ Paleo Girl, these are outstanding on the grill - simple, healthful ingredients!

I tripled this recipe for leftovers...

Don't get caught off guard without prepared food in the fridge!  We buy our meat in bulk in the Spring and Fall (if you cannot do this, buy a bunch of meat and freeze what you don't need for the week).  We plan all meals (at least the meat part) for the week. We take out what we need to thaw out for that entire week on Sunday.  That adds up to roughly 20 - 25 lbs. of meat per week depending on what we are cooking (there are 4 of us - our kids are ages 10 and 12 so you may not need as much or more depending on mouths to feed).  With this amount, there are leftovers each day so breakfast and lunch are easy to figure out.  Twice per week we buy a variety of veggies so that we eat something different each night.  Oasis World Market offers Fresh Fridays - fresh seafood (monster shrimp!!), fresh interesting veggies and local farm fresh eggs in case CFBB is closed.  We shop there more and more since we can get quality oils, coconut milk and fresh items all at one stop.  Whitney, the owner, is always willing to try to get what you are looking for.  Stop in and check it out!  We love those folks!

Ingredients:


2 Organic/Grass fed Pork Chops
Marinade: 
2 tbsp fresh rosemary- chopped
1 tbsp wholegrain mustard
1 lemon- zested
2 garlic cloves- minced
1/4 tsp pepper
1/4 tsp sea salt
1/4 cup olive oil

Directions:
Mix all the marinade ingredients together and coat the pork chops in oven safe dish.
Cover and refrigerate--- at least 2 hours to overnight
To Cook:
Remove from refrigerator 1 hour before cooking to allow to return to room temperature.
Preheat oven to 450degreesF and grill on medium high
Sear chops on grill on each side until golden brown (about 2-3 minutes)
Once seared, remove from grill and place back in marinade dish
Put dish in oven to cook, about 15-20 minutes.
Let rest 2-3 minutes after cooking to allow the juices to redistribute in the meat.

Skills and Drills

  • Wednesday, January 18th, 2012
  • by Carol

It is essential to drill each lifting movement that you learn in the gym.  The white PVC sticks are a valuable tool for this.  We use them for kids and adults - they are virtually weightless so there is no load during the skill session that has to be dealt with.  Once the movement has been drilled a few times and your form is correct, it is time to get out the bars and add some weight.  Then, and only then, are you ready to start moving weight around.

No Kids’ Classes Today!

  • Monday, January 16th, 2012
  • by Carol

Classes will meet tomorrow and Wednesday at 4pm only.  Elementary boys and girls will meet at 4pm Wednesday and work out together.  Middle school and high school students will meet on Tuesday at 4pm and work out together.  Regular schedule resumes Thursday!

Amy Schwartz’s Yummy Soup Recipe!

  • Friday, January 13th, 2012
  • by Carol

From our good friends, the Schwartz family...we miss you guys and we like your soup!  

Chicken and Pumpkin Soup with Jalapeno pesto- 11 servings

Pesto:
1 c. fresh cilantro
1 c. fresh parsley
1/2 c. pine nuts, toasted
5 cloves garlic
4 jalapeno peppers
1 tsp. lime juice
1 lime zested
1/2-3/4 c. EVOO

Rough chop parsley and cilantro. Add all ingredients in blender, start wit 1/4 c. olive oil gradually adding as needed to reach pesto consistency. 

Soup:
7.5 c chicken broth

1/4 c. finely chopped jalapeno (or more...)
1-16 oz can pumpkin (or butternut squash puree if in season)
1 can coconut milk
salt and pepper to taste
precooked rotisserie chicken, skinned and shredded

1. In large stockpot combine broth, onions and jalapenos. Cook about 5 mins until onion is soft.

2. Add pumpkin and chicken, mix well and simmer 5-10 minutes.

3. Add remaining ingredients, DO NOT BOIL after coconut milk has been added.

4. Serve with corn tortilllas in bottom of bowl if desired and pesto on top.

Kids Schedule

Regular Schedule

  • Age Group 1 - Preschool (Ages 3-7)

    MW 3:30pm–4:00pm $50.00/month

  • Age Group II - Elementary (Ages 7-11)

    MW 4:00pm–4:45pm (Boys’ Class) MW 4:45pm–5:30pm (Girls’ Class) $60.00/month

  • Elements of Weightlifting (Ages 8 and up, Coed)

    Fridays 4:00pm–5:00pm $30.00/month current members, $40/month non-members

  • Age Group III - Middle School/High School

    TR 4:30pm–5:30pm Beginner/Intermediate
    Included in this hour is a 10-minute homework/reading session
    $85.00/month

  • Age Group III - Middle School/High School

    TR 3:30pm–4:30pm Intermediate/Advanced
    $85.00/month

Kids Blog Archive