CrossFit Tri-Cities

Paleo Banana Custard with Fresh Berries
Prep Time: 3-5 minutes
Cook Time: 7-10 minutes

Ingredients:
4 cups of coconut milk (preferably not the “light” variety, but if that’s all you have, it’ll do the trick
3 bananas, sliced into bite sized pieces
1 tsp of cinnamon (add more to desired taste if you’d like)

Directions: In a medium sauce pan, combine coconut milk and bananas and cook over medium heat. Stir occasionally and try not to let mixture come to a boil. You will begin to notice a consistency change in the bananas after 7-10 minutes, and will most likely be able to smell the bananas cooking as well. Once you notice this, remove from heat. Pour mixture into the blender, add cinnamon, and blend on low for 20-30 seconds, and then on high for another 20-30 seconds. Pour mixture into a bowl and refrigerate for 4-5 hours. Serve and enjoy over your favorite fresh berries!

Beef Peppers (Bacon Skewer is Optional)
Prep Time: 20 minutes
Cook Time: 10-15 minutes

Ingredients:
Medium sized peppers of preference
-banana peppers (shown in picture)
-hungarian peppers
-cubanelle
-anaheim
-jalapenos
-etc….
1 lb. Beef stew meat
Salt & Pepper to taste
1 tbsp Olive Oil
1 tbsp Gluten free soy sauce (San-J is available at Jewel)

Directions: Marinate stew meat in olive oil, soy sauce, salt & pepper. Toss and then refrigerate for a few hours. Cut a slit down the length of each pepper and remove as much of the seed and vein as possible. Do this with a spoon to avoid getting heat from the peppers trapped on your fingers for the rest of the day! Try to maintain as much integrity of the peppers as possible. Stuff the peppers with the stew meat and put on the grill at a medium heat. Don’t over-stuff the peppers. You probably will only get about 2-3 ounces of meat in each pepper. Rotate frequently to ensure peppers don’t burn.

**Optional**
To add extra greatness, wrap with bacon and skewer. If you use wood skewers, be sure to soak the empty skewers in water for 20-30 minutes before you put them through the peppers to prevent the skewers from burning on the grill.

1 pound of meat should make 4-6 peppers.

Shredded BBQ Chicken w/ Mango Pepper Relish
Prep Time: 15 minutes
Cook Time: 5-7 hours depending on your slow cooker

Ingredients:
3-4 chicken breasts
2 mangos, diced into small pieces
2 cubanelle peppers, diced into small pieces
(Cubanelle peppers are very mild, for more spice, you can sub jalapenos/serannos)
1 tbsp fresh mint leaves, chopped
BBQ sauce to taste

Directions:
Place chicken breasts in slow cooker on low heat. Add enough water or chicken stock to cover the bottom of the slow cooker so chicken does not dry out. Let sit in slow cooker until chicken is easily pulled apart. Shred all chicken and then stir in BBQ sauce to desired taste. Drop slow cooker temperature down to the lowest setting and let the BBQ chicken sit for another 30 minutes or so.

Mango Pepper Relish:
Combine peppers, mangos and mint in a bowl. Stir well and then let sit in the fridge to chill, minimum of 45 minutes.

Serve chicken with relish on top. Works well over a small bed of quinoa as well. Makes enough for 3-4 generous servings.

**To anyone who has not worked with mangos before, they are messy! I peel them with a potato peeler, and then cut as much of the soft fleshy meat away from the core as possible. You will drive yourself crazy trying to get it all off, so just do your best!**