Salmon Cake Recipe

Easy and budget minded for those who'd like more intake of fish and won't hurt the wallet.

2 cans of wild sockeye salmon (Whole Foods has a great selection of canned fish)
1/2 red Bell Pepper, chopped small
1 ea shallot, chopped small
1/2 stalk celery, chopped small
2 tbs. capers, chopped small
3 tbs old bay seasoning
8 sprigs of italian parsley, chopped roughly
Dashes of hot sauce
Dashes of Worcestershire Sauce
1 egg
1 cup Almond meal, plus1/4 more
S/P

Saute bell pepper, celery, shallot in 1 tsp in Coconut oil, until tender. Remove from heat, add old bay, hot sauce, Worcestershire sauce, and parsley. Cool completely. Add egg and salmon. Mix. Add almond meal 1/3 cup at a time until the mixture hold together. Form 4" round, 1"high cakes. Dip and press both sides in the set aside almond meal.

Fry on med. low heat until a nice brown crust has formed and is thoroughly heated in the middle.

Serve with your favorite sauce ;)

I forgot to mention

Copperboom is Deniz (D)

Lazy Friday Recipe

Thank you for the wonderful produce delivery. I enjoyed it, tonight and I am sharing my very simple but delicious creation:
It is Friday, worked late, I am semi-tired, knees hurting and I am very hungry. I cooked this very simple but delicious dinner, as I was thinking about tomorrow's WOD (Angie+50), and listening to Pandora:
- Seasoned Ground Turkey (1lb, cooked with one onion (chopped), 4 cloves of garlic, 1 tbs of cumin, 1tbs of all spice, 3 tbs of black pepper)
- Mashed Yams (Bake the 2 medium size yams first, then boil 1/4th cup of orange juice and mix with the yams, mash)
- 1/2 avocado
I assume you all know the fundamentals of cooking, so I am not getting to the details. Enjoy!

Good Fat Week

Avocados
Broccoflower
Young Thai Coconuts
Kiwi
Pumpkin Seeds
Radicchio
Green Zucchini
Red Garnet Yams
Eggs

Idea: Use the radicchio as a lettuce cup for yummy stir fry protein.

Paleo Pancakes

Update 2/6/10: Patrick did these pancakes up. Don't they look phenomenal?!!

Protein Pancakes

3 large Eggs

½ teaspoon vanilla extract

1 tablespoons Azukar Organics virgin coconut oil, melted

¼ cup Azukar Organics coconut milk

1/2 teaspoon baking soda

¼ cup coconut flour

Pinch of Nutmeg

Pinch of Cinnamon

Method

Separate eggs. Whisk together the egg yolks, vanilla, and coconut milk.

Sift all the dry ingredients. Beat egg whites until stiff peaks. Thoroughly Combine sifted dry ingredients with egg yolk mixture until smooth. Gently Fold in half of the stiff egg whites, trying to keep as much of the volume as possible.

Heat griddle at Med-low heat, adding ½ teaspoon of coconut oil to coat the pan. Ladle enough batter to make 5 inch in diameter pancakes. Flip pancakes when the edges have firmed up and there are bubbles throughout the center of the pancake. Add more coconut oil to pan as needed between batches. Should make 7-8 pancakes

Coconut Flour and Coconut Oil  are available from the Assassin for $4.50/# and $10 a 16oz jar.

greetings from deniz

Below is a list of the produce items that I would love see, on a regular bases, among our weekly delivery:
- Spagetti Squash (lots of it, i am in love with spagetti squash. If I could, I would put the squash in place of Matt Czuchry's head. I am also in love with Matt Czuchry. This may sound weird, so be it).
- Black garlic
- Rainbow carrots
- Eggs
- mineola orange- I love these. they are delicious
- Greens, more green veggies. I love steaming up my green veggies (i.e., asparagus) and eat it like a salad (with 2 tbs of olive oil and lemon dressing)

Puhlayo Market-

We are entering into our eighth week of the Puhlayo Market Program. It makes me happy to come into the evening classes and hear those participating in Puhlayo openingly sharing how they prepared the broccolini, or how this was the first time ever to eat spaghetti squash. I'm glad that I could be the one to facilitate in broadening some of your culinary horizons and even pushing some of your domestic capabilities.

In the end, the Puhlayo Market is YOUR program. Each and everyone of you determine how much NUTRITION affects your fitness. Just like when we rally each other during challenging WODs, we must also support and rally those who need it in their NUTRITION.

I'm calling upon all at PCF to openly share, contribute, and support each other by being vocal on this blog just as we are vocal in our little box.

Let us not forget that proper nutrition is the foundation to forging elite fitness.

I hope to see more recipes and comments (good, bad and constructive) on this blog. Don't be afraid to ask for help, or even admit that you have never heard of that ____(fill in the blank)____ and don't know what to do with it.

Puhlayo Market can only be a success with your participation.

Green Machine

Order for the week of 2/11/10:

Broccoli
Cauliflower
Eggs
Italian Parsley
Baby Portobello Mushrooms
Mustard Greens
Red Bell Peppers
Kabocha Squash
Red Pears

I would love to see something with the mustard greens!

Condiments

Only a weekly basis I seem to hit a "wall" when it comes to creativity in the kitchen. While I believe that natural flavors of the meat or veg should be the star, sometimes you'd like to turn to a condiment to ramps up those flavors. Most store bought sauces and condiments are full of HFCS, Salt, Soy Proteins and so many chemicals that should NOT be put into your body. So I've decided to share 2 of my favorite sauces that i use on a regular basis.
(You will need a food processor, a blender or an emulsion/stick blender)

Cilantro Pesto-

1 bu. Cilantro
4 oz almonds, raw/blanched
1/2 serrano, remove seeds
1 jalapeno, remove seeds
Juice of 1 lime
1 cup of Olive oil
S/P to taste

Toast the almonds in a dry pan until they get some color, you should smell the almond essence.
Cut the stems off cilantro, no need to be exact, some stem is fine.
Place everything except the oil into the food processor. Pulse until chunky. Continue to pulse while adding the Olive oil slowly.
Store in a airtight jar in fridge overnight to let the flavors marry. use within 2 days.
I like to brush this on chicken/shrimp/fish before I put them on the grill.

****If you allow dairy in your diet, you can cut the pesto with equal amounts of cottage cheese and use it as a dip for raw veggies***

Chimichurri

1 large bunch of Italian Flat leaf parsley
1 head of garlic, peeled and cloves rough chopped.
Juice of one lemon
2oz. White wine vinegar
1/8 tsp of dried oregano
1/2 tsp of dried red chile flake
1 cup of Olive Oil

Blend everything except the Olive Oil, should be chunky. With the blender on slowly add the olive oil in a steady stream until emulsified. Store in an airtight jar, and let stand overnight to have the flavors marry.
This is great on red meats: beef, bison, elk, you name it. Also is a nice marinade for grilled veg.

Post comments on how your pesto and chimichurri turned out for you.

Round 2

I'll get on top of this, sorry...

Red Apples
Bananas
Red Beets
Broccolini
Rainbow Carrots
Cilantro
Spinach
Savoy Cabbage
Kiwis
Blood Oranges
Aged Black Garlic
Acorn Squash
Eggs
Eggplant
Jicama

Lets hear what to do with this stuff!