Crossfit Blog


  • 4 small sweet potatoes (or 2 large), peeled and cut into 1-inch cubes
  • 1/4 C grade B maple syrup, divided (can omit if being strict Paleo)
  • 1/4 C extra-virgin olive oil, divided
  • 2 t kosher salt, plus more for seasoning
  • 1 t freshly ground black pepper, plus more for seasoning
  • 4 large shallots, peeled and thinly sliced
  • 2 tablespoons balsamic vinegar
  1. Preheat the oven to 400 degrees F.
  2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray.
  3. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.
  4. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes
  5. Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste.
  6. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
  7. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.


4 – 4 oz Lamb Chops, Frenched and Trimmed
1 T Dijon Mustard
1 T Balsamic Vinegar
1 T Duck Fat (can substitute ghee or your favorite cooking oil)
1 t Dried Rosemary
1 Clove Garlic, Minced
Pinch Salt and Pepper
  1. Preheat Oven to 350 degrees
  2. Coat the Lamb Chops with Salt and Pepper and set aside
  3. In a small bowl, combine mustard, vinegar, garlic, duck fat and rosemary
  4. Coat the Lamb Chops with wet mixture and marinate for at least 30 minutes
  5. Heat a cast iron skillet to high heat and with little or no oil
  6. Grill on each side for 1-2 minutes or until a crust develops
  7. Finish in the oven until Medium Rare (~130 degrees)
Chef’s Note: I generally have 2 Lamb Chops which is about 6 oz of cooked meat.  You may choose to up the recipe to accommodate your appetite or additional guests.DSC_2081




2 slices thick bacon, cut into small pieces
1 pound Brussels sprouts
1 Cup Whole Walnuts 
5 garlic cloves, sliced
1-2 T Duck Fat (or your preferred oil/fat like Ghee, Coconut Oil or Olive Oil)
1 T Balsamic Vinegar
Pinch salt and freshly ground black pepper
3 slices lemon
1 tablespoon grass fed butter
  1. Preheat the oven to 400 degrees F.
  2. 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.
  3. Heat a cast iron skillet to medium high heat and place mixture in the skillet with butter.
  4. Cook an additional 5-7 minutes or until the brussels sprouts being to brown.
  5. Move to a serving plate and enjoy
Chef’s Note:  This can serve up to 4 as a side dish to accompany any great meal.  Combined with your favorite protein, my opinion is that it pairs nicely with duck, poultry, and lamb.  



Can you guess which eggs are farm fresh?

Can you guess which eggs are farm fresh?

Key Differences
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
  1. Sauté the Red Onion, Mushrooms, Garlic, and Olive Oil at Medium Heat
  2. Combine the lamb, fennel, and spices into a medium bowl
  3. Make 4 – 4 oz. Burger Patties  NOTE:  I used a scale because I am neurotic, but you can eyeball it into 4 equal parts
  4. Heat a cast iron skillet to medium-high heat for about 5 minutes (do not add oil to the pan)
  5. 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:
  6. Cook the burger for 3-4 minutes on each side and set aside to rest
  7. Check the red onions and mushrooms which should have caramelized and softened
  8. 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.
  9. With the 2nd burger in place.  REPEAT the goat cheese and red onion mixture on top of the 2nd burger
  10. Add any of your favorite side dishes and ENJOY!