- Preheat Oven to 350 degrees
- Coat the Lamb Chops with Salt and Pepper and set aside
- In a small bowl, combine mustard, vinegar, garlic, duck fat and rosemary
- Coat the Lamb Chops with wet mixture and marinate for at least 30 minutes
- Heat a cast iron skillet to high heat and with little or no oil
- Grill on each side for 1-2 minutes or until a crust develops
- Finish in the oven until Medium Rare (~130 degrees)
- Preheat the oven to 400 degrees F.
- In a large bowl, add all the remaining ingredients, except the butter, and toss until the Brussels sprouts are coated with the oil. Lay out a 20-inch piece of parchment paper over aluminum foil on a sheet pan and pour the Brussels sprout mixture into the middle, then top with the duck fat and bacon. Fold the foil over itself and put into the preheated oven. Cook for 25 to 30 minutes or until they smell done. Remove the sprouts from the oven.
- Heat a cast iron skillet to medium high heat and place mixture in the skillet with butter.
- Cook an additional 5-7 minutes or until the brussels sprouts being to brown.
- Move to a serving plate and enjoy
Have you ever had the experience of farm fresh eggs? If not, then you are missing out. Farm fresh eggs generally have a slightly orangeish hue to their creamy yolks, while your conventional store bought humanely raised cage free eggs have a large more prominent yellow yolk. So what’s the big deal about the yolk versus the size and color? Here, I only have hypothesis since a Google search didn’t yield any academic results. Since chickens raised on a farm typically spend their days outside, my guess is that they would get more natural vitamin – no need to fortify these bad boys. In a typical feedlot, the chicken feed is fortified with vitamin D since these birds don’t get to frolic like their farm-raised friends.
Try for yourself
In addition and you can try this for yourself, try to prepare an omelet with farm fresh vs. store bought eggs. I notice that the eggs stays together better with the farm fresh eggs and the whites don’t run all over the place. I also find that the taste is better, more prominent and just taste fresher. If you think about it, store bought eggs are usually stored for 20-30 days and go through an egg washing process (which has been linked to higher incidence of salmonella in the US vs. Europe).
Have them delivered
You live in a city and don’t have time or the desire to travel to lovely NJ and NY farms to pick up your farm fresh eggs. What is a person to do!?!? Well, you can pick them up a local farmer’s market; however, that ship has sailed until next April. Luckily, there is a farming coop that delivers directly to Hoboken every Wednesday. Udder Milk Creamery will deliver eggs, farm fresh dairy, grass fed meat and poultry, etc. to Hoboken and surrounding areas. I’ve been doing this for the last year and everything from Omelets to Meatloaf seem to taste better with farm fresh eggs.
- 1 Lb Ground Lamb
- 1 T Ground Fennel Seeds
- 3 Garlic Cloves Minced
- 1 t Salt
- 1 t Pepper
- 1/2 Large Red Onion (Sliced)
- 1 Cup Baby Portobello Mushrooms (Sliced)
- 1 T Extra Virgin Olive Oil
- 2 T Goat Cheese
- Sauté the Red Onion, Mushrooms, Garlic, and Olive Oil at Medium Heat
- Combine the lamb, fennel, and spices into a medium bowl
- Make 4 – 4 oz. Burger Patties NOTE: I used a scale because I am neurotic, but you can eyeball it into 4 equal parts
- Heat a cast iron skillet to medium-high heat for about 5 minutes (do not add oil to the pan)
- Place the burgers on the hot skillet and press the burger down with a spatulate NOTE: This is to create a crust and while it removes some of the juice seeps out of the burger the crust actually serves as a barrier to retain moisture:
- Cook the burger for 3-4 minutes on each side and set aside to rest
- Check the red onions and mushrooms which should have caramelized and softened
- Place 1st burger down with 1/2 T of Goat Cheese. Put some of the red onion mixture of the goat cheese and place a 2nd on top of the combination.
- With the 2nd burger in place. REPEAT the goat cheese and red onion mixture on top of the 2nd burger
- Add any of your favorite side dishes and ENJOY!
Welcome. The CFH30 is a 30-day nutrition and performance challenge. It is based on principles of the Paleolithic Diet, modern day life, science, and practical experience. This isn’t just a competition; it’s a springboard for incorporating healthy dieting practices into your life and holding yourself accountable. Sign up here
During the 30 days of this challenge, you are expected to be “strict” and not stray from the guidelines. This means, no grains, no dairy, no sugar…Not only do you need to have some self-discipline to carry through on this endeavor, but it is also an exercise in character. Everything is published to the group, and only you will know if you are being honest. Sign up here
Judging the Contest.
All areas below will count for your final score. Qualified Judges (e.g. two CFH coaches and one outsourced judge) will complete judging.
- Before (Day 1) and After (Day 30) photos (Qualitative)
- Before and After InBody Scans (Quantitative)
- Compliance (Journaling to show Adherence
Buy – In. There is more motivation from the fear of losing something. The Buy-In is $125 (includes before/after body fat scan). Don’t Freak Out!! You will get $50 of this back IF you complete the program (meaning journaling your food and participating all 30 days). If you drop out completely, your $$ will be forfeited. Our goal with this is to keep all of you in the game from start to finish! In addition, to the buy-in we are requiring an InBody before and after scan that is discounted to $25 for Paleo Challenge Participants. Sign up here
Do not enter this competition half-heartedly. If you are not going for the prize but still want a little support, please email us and we will add you to the group, and you will still need to support the kitty. If you are not part of the challenge and are asking questions on the blog, you should join the challenge and support the kitty. It is only fair to all the other players.
This contest is for current CFH members only.
Achieving Optimal Success.
- Register, on MindBody. Pay $100 in Cash by January 6, 2014. Even if you don’t plan to attend the info session this is how you sign up. REQUIRED.
- Daily: Journal your food on the preset daily food journals. Only use the supplied food journal. No other entries will be accepted. REQUIRED.
- Daily: Darken your bedroom. Do not watch TV, look at your iPhone/iPad, or do anything other than sleep in your bedroom… SUGGESTED.
- Weekly: WOD 3-4+ times/week – journal it using BWTB. You are working on your diet now, but make sure you stay ACTIVE. When you aren’t scheduled to work out go for a walk, take a Yoga class…do something! SUGGESTED.
- Get some basic blood work done. This is for your own education. Comprehensive Lipid Panel with inflammatory markers. If you haven’t had your annual physical schedule it and get your blood work done. SUGGESTED.
- Take some before & after photos. We will be taking pictures at the gym starting January 2. All pictures will be taken on the same camera (front, side and back photos). Attire is shirtless and shorts for men. Sport Bra and shorts for Women. Try to wear the exact same outfit for your before and after pictures and take them at the same spot in the locker room. REQUIRED.
- Get an InBody Body Fat Scan. I can’t tell you how many people were unaware of their physical changes only to have it validated by a reduction in overall body fat percentage. Included with the buy-in. REQUIRED.
- Pick out a Benchmark WOD you recently completed (if you haven’t done one recently, complete one during open gym or part of regular programming and use that as your benchmark) and then complete it again in 30 days. SUGGESTED.
- Get some sleep. Aim for 8+ hours each night. Extra sleep alone has been responsible for many a pound lost! Sleep Cycle App on the iPhone is great! SUGGESTED.
- Measure your self and send your starting/ending measurements (waist, hips, thighs, and arms). This is for your own reference. Another measure would be your jeans size. SUGGESTED.
- Get support. This won’t be easy and the more people that are with you the better you stand for those that will encourage you to get that late-night pizza or a couple extra beers. SUGGESTED.
- Share your online journal and favorite recipes/meals with your fellow CFH members on Facebook, SUGGESTED.
- READ very carefully about Paleo and ask questions beforehand. No peanut butter is not okay. No corn and beans are not okay. Rice equals no bueno…GOT IT! REQUIRED.
- Ask questions on the nutrition blog that are not answered for the group, SUGGESTED.
What’s in it for you.
- Hopefully a hot bod, more energy and better WOD times!
- Female/Male Top Prize is 70% of all contributed money
- Female/Male 2nd Prize is 30% of all contributed money