Archive | April, 2011

Paleo Chinese BBQ Pork (Char Siu)

30 Apr

Delightful Taste Buds posted a Primal BBQ Pork recipe a few days ago, and I was soooo happy to see it. When I first looked at the pictures I thought she had a Rotisserie stick that was inside her oven. I thought I could do it the same way, just buy the Rotisserie stick as an acessory, but it turns our she had a small rotiserrie oven that she bought. I didn’t have one, so I had to go looking at other sites to see how they did it without a rotisserie oven. A lot of people just used their normal oven and put it on the roasting rack. So, I decided to work with the recipe and just roast it in my oven.

I modified Delightful Taste Buds’s recipe a bit to make it more Whole30 compliant so here is what you’ll need:

7-8 garlic cloves, minced
2 star anise
1 Tbsp five spice powder
4 Tbsp raw honey (This is the ingredient that doesn’t make it Whole30 compliant)
1 tsp white pepper
1 tsp cinnamon powder
1 tsp salt
1 tsp paprika powder
1/4 cup Coconut Aminos
3-5 lbs Boston Pork Butt

First, I cut up the pork into long pieces, about 2 inches wide and 5 inches long. That gave me about 6 thick slices.

I combined all the spices and liquids together in a small mixing bowl.

I placed the pork into a ziploc bag and then poured the marinade all over the pork. I used my hands to mix everything together, and then put it in the refrigerator to marinate for over 12 hours.

When you are ready to roast the pork, pre-heat your oven to 300 degrees. Place the pork on the rack with a roasting pan underneath, so all the fat can fall down onto it. Trust me, you’ll need it. It’ll keep your oven from getting messy and dirty!

Leave the pork in there for 45 minutes. Afterwards, turn down the heat to 280 degrees, and every 10 minutes, brush the extra marinade on the pork and flip it over. I would do this about 4-6 times. I’d recommend to add more honey if you want it sweeter, but I’m trying to stay away from adding any type of sugar into homemade food, so I passed on this step.

The pork definitely has the asian flavor, without the sweetness. I wish it was a bit sweeter, but oh well, that’s what I get for trying to be good. Also, I miss the red color that BBQ Pork normally has. Maybe I should try adding annatto seed to it next time. People usually use food coloring. LOL. Hubby said he loved it because it’s not as sweet as the BBQ pork that you buy at the Chinese restaurants.

Thanks Delightful Taste Buds and happy cooking everyone!

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2011 11.6 Games WOD – 04/29/2011

29 Apr

It’s Friday and another great workout at Crossfit Palo Alto. We got a visit from FitDaffy, so it was nice to meet her! Maybe she’ll join us at CFPA more often, which means she can ditch Mad Dawg Fitness! Hint hint!

Today’s skill were Ring Dips. If I don’t get these, then I can’t even attempt to do a muscle up. I worked with the thinest band we had available which was the purple one, and did the 5×5 scheme. My problem is I can’t keep my elbows close to me when I get back up from the dip. My triceps and core are weak, so I should look into how to strengthen them up. Well core, I can’t do much about right now, but at least I should practice regular dips and do some other exercise to strengthen the triceps. Time to research!

After the ring dips, we went onto the 11.6 Games WOD, and it goes like this:

7 min AMRAP:

  • 3 Thrusters (100#/65#), 3 Chest to Bar Pull Ups
  • 6 Thrusters, 6 Pull Ups
  • 9, Thrusters, 9 Pull Ups
  • 12 Thrusters, 12 Pull Ups
  • 15 Thrusters, 15 Pull Ups
  • And so on, until 7 minutes are over.
  • The thruster weight was easy for me, because I’m used to 65#. I wonder why they didn’t up it a bit. We did 75# at the sectionals last year. We also did Chest to Bar Pull ups last year, and I was able to do them without getting a no rep call. So, I tried it, and my chest was not able to touch. WTF! Okay, maybe it was because of Watermelon, but STILL!!! I kept practicing, but no luck until right before the WOD started, and I was able to do 3. So, okay…maybe I can do this WOD rx’d.

    I got through 3 Thrusters, with 3 chest to bar pull ups. WOO HOO! Got through my 6 reps of Thrusters, and then it all went down hill from there with the pull ups. I couldn’t get anymore!!! Dammit! So, I just did the normal pull ups, and it still sucked. I was sort of down to one pull up at a time because I was putting all my effort into getting my chest to touch the damn bar!!! I was one rep shy of finishing the 12 rep round.

    Total Reps: 59! I’ll come back with vengeance…NEXT TIME!

    Our CoffeeWOD group stayed after to watch Tim, Sean, Blake, and Maddie do the games WOD so they could submit. It’s great to watch them, but it lights a fire under my ass to get back and shape, and be good at something! They are a great inspiration. Anyone who thinks they can’t do this “Crossfit thing” is just cutting themselves short. Go ahead and try it, you’ll be amazed at what you can do!

    04/28/2011 – Clean Eats

    29 Apr

    Virtual Friday for me, and worked just piled on. Looks like I’ll be doing a lot of slide charts for the next week preparing for a customer briefing. Fun stuff…can you sense my enthusiasm?

    So how did I fuel myself to get through my virtual friday?! With clean eats…DUH!

    For breakfast, I had a small sweet potato. Not munch, but I didn’t bring much. I went to Starbucks with BFF, so I picked up some fruit that they had. Yes, I know…It’s not the Whole9 way to eat all carb with no protein and fat, but what can you do? I was unprepared.

    I left to Great Mall to return some clothes I bought, and picked up Chipotle on the way back. Carnitas Salad with a side of guac! Yummy goodness!

    Whenever they put the Carnitas into the bowl, I always say “can I get a little bit more?”. They are usually nice and just give it to me without charging. Extra meat without the extra price? Score!!! The salad kept me full all afternoon. Good thing too, because I didn’t get home until 5.

    I munched on grapes with lil’ munchkin’ as a pre-dinner snack. He loves fruit…just like his MAMA!

    As soon as hubby got home, I got crackin’ in the kitchen. I started to get my marinade together to make my version of Chinese BBQ Pork. It needs to marinate overnight. We’ll see how this experiment works.

    I stir-fried some broccolini with Sunny Paris Seasoning and Balsamic Vingerette, and cut up some sweet potatoes and carrots to roast them in the oven. Once we got lil’ munchkin’ into bed, hubby pan fried the Grass fed London Broil that I marinated with Emeril’s Creole Seasoning. My dinner plate looked like this…

    This plate got me totally full. I can’t be eating this much protein when I’m trying to lose weight. More veggies, less protein!! Hope everyone has a great Friday!

    04/27/2011 – Clean Eats

    28 Apr

    Another day, another dolla! Want to see how I got through this meeting filled day at work?

    After our WOD at Crossfit Palo Alto, I munched on a small sweet potato as a PWO meal. I drank half of my ice coffee, unsweetened, and when I got to my desk, I was starvin’!

    I quickly warmed up my breakfast which was 1 mini beef patty, 1 fried egg, and the other half of my sweet potato.

    This weekend, I need to make more “emergency veggies”, so I can throw it into my breakfast. I need to eat more greens! I thought I was going to go get Chipotle for lunch because I didn’t bring anything, but I looked at my calendar and I had a meeting during lunch and lunch would be provided. I had to go to the meeting, and had no time to sneak out and get a quick lunch. Luckily, my manager had ordered wraps and salad from Dish Dash. As they were preparing the trays of food, I was sitting there wondering what I would eat. Do I just eat get a big salad? I knew I wouldn’t be full off of salad, and then a light bulb went off in my head…I’ll get the wrap, but unravel it and just eat the insides with the salad!!! GENUIS!! The wrapped look like this:

    In the end, I took 3 of these wraps which contained chicken, eggplant, salad, tomatoes, and some yogurt. Yes, I normally don’t eat dairy, but this is the exception. Way better choice then what I was faced with…eating the entire wrap. And why 3 wraps?! Because once I unraveled the wrap, there was barely anything in it!

    It was a freakin’ YUMMY to my TUMMY!

    When I got home, I quickly prepared some Broiled Proscuitto-Wrapped Asparagus. Lil’ munchkin’ had a playdate with my friend’s kiddies who are 9 and 10. Lil’ munchkin’ had a good time, and I think the older kids did too. Once we put him to bed, my hubby seared the Sous Vide Salmon that I made last night, and we noshed on that with the asparagus. The fish is so moist and flaky. I think this is the only way I will ever cook fish again. Maybe I’ll steam fish as well, but never pan fry.

    I didn’t eat all the asparagus, because hubby picked some off my plate. I ended the night with an apple. Tomorrow is my “Virtual Friday”! WOOPIE! Have a good night peeps!

    Zercher Squats – 04/27/2011

    27 Apr

    Since it’s the first week in our strength cycle, we worked on Zercher Squats today.

    I paired up with Carol and we used the fat bar which is 15#s. I only learned about Zercher Squats at Crossfit Palo Alto, and I think it’s a great strength exercise to help your front squat and back squat.

    Here were my loads:

    Zercher Squat: 65#(5)-75#(5)-75#(3)-95#(3)-100#(3)

    We goofed on our math for our 3rd set, so we made quite a jump. Hmm…now that I do the math on paper, how heavy is the fat bar? 15 or 20#? Can anyone confirm? Anyways, my one rep max with the Zercher Squat is 140#. Let’s see if I can keep that max next week.

    After Zercher Squats, we did a short wod:

    4 Rounds For Time

  • 240m Run
  • 9 Power Cleans(135/95)
  • 12 Games Push-ups
  • I used 85# for the power cleans and I didn’t do games push-ups because I have watermelon in my tummy. The run felt good, I just had to remind myself to control my breathing, and breathe through my nose. The cleans got difficult after the run, but I tried not to stop too much. With the push ups, I should be able to do all these push ups without stopping, but I did take breaks on the 2nd, 3rd, and 4th round.

    Result: 11:10…5 seconds behind fitbomb!

    04/26/2011 – Clean Eats

    27 Apr

    This is going to be a quick post because I need to eat breakfast then go meet with customers. I need to start drafting my post at night, instead of early in the morning.

    For breakfast, I had Roasted Curry Cauliflower with 1 fried egg and 1 mini grass fed beef patty.

    I honestly forgot what I had for lunch, but I know I as a snack I munched on my macadamia nuts and dried cranberries.

    When I got home, I quickly Sous Vide a piece of salmon, which I seasoned with ghee and “?”. I forgot the seasoning name that I bought from Penzey’s. Again, another reason why I should draft this blog at night instead of the morning.

    I left the water temperature at 140 degrees, and kept the salmon in there for about 2.5 hours.

    We didn’t eat the salmon because I had a groupon to a Korean restaurant that we needed to use. It expires in a few days, but we are really busy this week, and probably would not have anytime to go if we didn’t go last night. I really need to stop buying groupons. I think I’m more in debt then getting a deal, and it’s sort of a hassle to use them. LOL.

    We went to Korea House and ordered 1 hot pot with beef and vegetables. At a Korean restaurant, they usually give you lots of side dishes to go with your main meal. You can just eat these side dishes alone and get full.



    Out of all the sides they gave us, I stuck to the the pickled cucumber and fish cakes. The cucumber side probably had seasame oil in it. And the fish cake might have a little bit of corn starch in it, but I kept those to the minimum. I love fish cakes, but it doesn’t taste as good anymore. ICK! For the hot pot, I stuck to the beef and veggies. There were lots of different types of mushrooms, cabbage, and squash. It was yummy and spicy!!

    It wasn’t the most pleasant dinner, because lil’ munchkin’ was NOT behaving. He did not want to sit in his highchair. It’s something we need to work on while going out to eat. Any tips would be great!!

    We came home and I snacked on strawberries. Yummy! And then it was off to sleep to wake up for my 5AM class.

    04/25/2011 – Clean Eats and Sharks are going to the Semifinals!

    26 Apr

    GOOO SHARKIES! If you don’t know the Sharks beat the Kings last night in OT. Joe Thornton didn’t have a good playoff series, but he pulled off the winning goal. WOO HOO!

    Okay, now onto my eats for the day.

    After I got my WOD in, I had a small sweet potato for my PWO Meal and some iced coffee. I got to the office and didn’t eat until 10:30. For some reason, I wasn’t hungry! But hubby told me to eat something so watermelon had something to eat. I warmed up my Roasted Curry Cauliflower (recipe courtesy of Nom Nom Paleo), and Grass fed meat sauce. It was tasty, but I felt bad for my coworkers because it smelled like curry.

    I didn’t eat my lunch until 1:30, and just ate my Carrot and Tomato Pot Roast.

    I decided to leave work at 2:30, because there was nothing much to do. We still have a “stop-work” issue ordered on the program, so there was not point being there. I went home had an orange, some dried cranberries, and took a nap. I woke up from my nap and it was time to get lil’ munchkin’ from the Grandparents house. But before I left, I snacked on some Organic Salami from Applegate Farms.

    Of course we had a couple of friends over to watch the Sharks game. I cooked up mini grass fed burgers with fried egg, and hubby cooked up the extra steaks that we had from Saturday. I basically had a salad with the burgers and egg. Hmm..I thought I took a picture of it, but I guess I didn’t.

    And that was my day. Hope everyone gets through the week. Looks like we’ll be getting lots of sunshine!!