WOD 2.20.15 Friday + Intermittent Fasting + Paleo Recipe

A. Bench Press

  • 10 min to build:  ONE heavy set of 5

B. EMOM 10 

  • 10 sec L-sit on rings

C. 4 sets — @80,85,90,95%:

  • 20 cal row
  • 15 HSPU
  • 20 Box Jumps (24/20)
  • 15 Power Clean (115/95)(95/65)
  • rest walk 1:1

 

I am dedicating this recipe repost to Debbie B., who is undertaking a serious fasting day today. I wanted to share my favorite recipe for bone broth, which can help get through some tough hunger moments, Fasting or Not!

Listen to an info packed podcast from BulletProof Radio:

Brad comes on Bulletproof Radio to discuss the bodybuilder diet myth, the truth about women and intermittent fasting, the role of fasting on your gut microbiome, and why it’s important to understand total biological stress. Enjoy the show!

http://bradpilon.com/introduction-to-intermittent-fasting/

Slow Cooker Beef Bone Broth From NomNomPaleo.com

Slow Cooker Beef Bone Broth by Michelle Tam http://nomnompaleo.comFrom NomNomPaleo.com

Here’s what to gather to make about 4 quarts of beef bone broth:

  • 2 carrots, chopped medium
  • 2 celery stalks, chopped medium
  • 1 medium onion, chopped medium
  • 7 garlic cloves, smashed
  • 3.5 lb of beef bones (from US Wellness Meats or your local farmer)
  • 2 bay leaves
  • Kosher salt/ Sea Salt
  • 2 tablespoons of apple cider vinegar
  • water

Here’s how to make it:

Dump the vegetables in the bottom of a 6-quart slow cooker…

…drop in the beef bones…

…tuck in the bay leaves, sprinkle on a wee bit of salt, drizzle the vinegar on the bones…

…and add enough water to cover everything.

Program the slow cooker to cook on low for 8-10 hours.

When it’s ready, pour the broth through a strainer, and discard the solids.

You can ladle out some to drink now, or…

…store the liquid in a large CorningWare or glass container for later.

The bones I used were pretty fatty so it made the broth taste unappealingly greasy. I stuck the broth in the fridge overnight and scraped off the top layer of solidified fat.

The broth underneath looks like beef Jell-O…

The broth will keep in the fridge for a few days and in the freezer for several months. (Check out my updated post on how I store bone broth here.)

When you’re ready for a steaming cup of the stuff, just scoop the meaty Jell-O into a small saucepan and bring to a boil. (I won’t tell anyone if you nuke it in a mug in your microwave.)

Voila — perfection!

(Want an even faster way to make bone broth? Check out the recipe for my Quick Pressure Cooker Bone Broth — it’s also in my iPad® cookbook app!)


Looking for recipes and resources? Head on over to my Recipe Index or my Resources page. You’ll also find exclusive recipes on my iPad® app, and in my cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel, December 2013).

 

 

 

 

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