Chocolate Banana Smoothie

Smoothies tend to be loaded with fruit and vegetables, so I’m not sure if smoothie is the right title for this blended beverage.  Milkshake isn’t quite right either because there isn’t any ice cream.  It’s smooth and creamy, savory and just sweet enough to take the edge off.

Chocolate Banana Smoothie (from The Paleo Chocolate Lover’s Cookbook)
1 can of full-fat coconut milk (refrigerated, but if it’s room temp that’s fine, you might need another ice cube)
1 banana (I used one I’d put into my freezer but room temp is fine too)
4-5 ice cubes (if you have strong coffee leftover, freeze them into ice cubes and use those, delish! But not kid-friendly.)
2 tablespoons nut butter (I have used cashew, almond, and sunbutter and all are good-use creamy)
1-2 tablespoons cocoa powder (depending on how chocolately you like it)
1 tablespoon honey (or more if you need it sweeter)
pinch of salt

Place everything in your rocket-powdered blender and blend until completely smooth.  Serves 1 or 2 people, depending on how well you share your chocolate.  This is pretty filling.


You might also like:
Spinach Berry Smoothie

It was only like 7 minutes!!






Special Hours on Seahawks Sunday 1/18/15

CFFW will still have yoga at 9am
GO HAWKS!!!!!!!!

Goal Setting, Cream of Chicken and Fennel Soup

It’s a new year!  And today marks the beginning of a new challenge.  Research shows that when you set goals and announce them, you’re more likely to achieve them.  What follows is a lot of stuff you might already know, but it’s a good reminder as we venture into the next few weeks.

  1. When setting goals, make sure it is challenging but also attainable.  When it’s too easy the pay off isn’t as great because you know you probably could’ve done better.  When it’s too hard you could be setting yourself up for failure.  Your goal can be related to something in the gym- climb the rope, kip 3 pull ups in a row, rx a wod, or set a new pr.  Your goal can be related to food- stop drinking pop, eat more veggies.  Or your goal can be related to lifestyle- stop smoking, lose 10 lbs, sleep 8 hours a night, quit checking your phone every 30 seconds. Whatever your goal is, write it down do you can see it every day: on the fridge, the bathroom mirror, a sticky note in your car, on the whiteboard at the gym.  And announce it to the world!
  2. Now that you’ve set your goal, think about how you’re going to accomplish it.  Your path to success depends on your goal.  Do you need to clean out the fridge, buy a paleo cookbook, and grocery shop?  Do you need to spend 5 minutes a day working on your footwork on the rope?  Write these steps down so you can refer to them as time goes on, check things off your list, see what works and what doesn’t.  Having a goal without a plan is like having a car without gas.  So spend some time thinking about how you’re going to accomplish your goal.
  3. Tell people about your goals.  They will hold you accountable, which is sometimes a blessing and a curse.  Sometimes you just don’t want to work on your goal, and that’s ok, but the people who are your support structure know you can do it and will be there to hold you accountable and cheer you on, especially if you are participating in the team challenge.  We are a community of people who know what you’re going through and want to see you succeed!  But we also have no problem telling you to get your ass in gear!
  4. Do the work.  “There is no substitute for hard work.” Thomas Edison  No one said it was going to be easy.  But the payoff will be great.
  5. Complete the goal and celebrate!  It feels GOOD to finally achieve something you’ve been working so hard at.  That might mean writing it on the white board for the world to see, posting it on FB, going out to eat, buy new gym shoes or wod gear, or get a new tattoo.  Just make sure you soak in the feeling of accomplishment because there is nothing like it.
  6. Set a new goal and start the process over!















So think about it, write it down, tell your people, and work hard.  We’re all looking forward to seeing the positive changes you make over the course of this challenge.

Here is a 30 minute recipe perfect for crisp winter evenings.  Warm, filling, and nutritious, and bonus, it makes enough for lunch tomorrow.

Cream of Chicken and Fennel Soup (adapted from Sunday Soup by Betty Rosbottom)

1 ½ cups fennel (from 1-2 fennel bulbs), trimmed, cored, and diced
4 cups chicken stock plus extra (preferably homemade)
3-4 carrots, diced
2 cups cooked chicken, diced or shredded (leftovers or rotisserie)
2 ½ tablespoons butter or ghee
2 ½ tablespoons almond flour
1-14 ounce can coconut milk (or coconut cream, if you have it)
2 tablespoons fresh lemon juice
2 teaspoons ground fennel seeds
1 teaspoon kosher salt, plus more to taste
1 cup snow peas, sliced
3 tablespoons chopped fresh flat leaf parsley or fennel fronds for garnish, optional

  1. Bring 4 cups of stock to a simmer in a pot over medium-high heat.  Add fennel and carrots and cook until softened, about 10 minutes.  Reduce heat to low.
  2. In another pot over medium heat, melt the butter, add flour, and whisk for about 1 minute.  Gradually whisk in coconut milk or cream and 1 ½ cups of warm stock, and continue to whisk until the mixture thickens, about 4 minutes longer.  Stir in lemon juice, crushed fennel seeds, and using a slotted spoon or spider, move the carrots and fennel from the stock pot to the creamy pot.  Add the shredded chicken and snow peas.  Stir to combine, taste, and if needed, add more salt for flavor or more stock to achieve desired consistency.  Cook for 2 minutes more (to soften the snow peas).
  3. Ladle into soup bowls and garnish with parsley, fennel fronds, or crushed red pepper flakes.

The original recipe called for all-purpose flour and heavy cream.  By making a few simple substitutions this soup is still creamy and delicious.

Good luck on this challenge!

What Is Crossfit?