CrossFit Assault

Constantly Varied, High Intensity, Functional Movement



Breakfast Frittata


6 eggs, whisked with salt and pepper to taste

1 tsp. of your favorite seasoning(s)

~ 1 cup of shredded/ground meat (I used chicken and chuck roast – the point is to clear out some left-overs)

1 red (or other color) pepper, diced

2 Tbsp diced onion or shallot

1-2 garlic cloves, minced

1-2 Tbsp coconut oil, grass-fed butter, or ghee

Preheat oven to 350 F. Heat oil over medium heat in an oven-safe skillet. Add onions, garlic, and peppers and sauté until translucent/soft, about 3 minutes. Add the meat, just to warm it up stir that around and spread into 1 thin layer. Pour the eggs over top of the whole mixture and let cook for a couple of minutes, until the eggs are set. Put the whole skillet into the oven for 10-15 minutes (just keep an eye on it). I like my eggs well cooked and the meat that is poking out to get a little crispy.

**optional ingredients – mushrooms or any seasonal vegetable (I like spinach).

Cheese. Many paleo folks do not do dairy. Many primal folks do. It is personal preference in my book. Too much gives me pimples and hurts the Hubs’ tummy. Today we had cheddar …. and it was DELICIOUS! (I used about 1 ounce, shredded)

Original Post


Paleo Pumpkin Waffles

Pumpkin Waffle & Hard Boiled EggPerfect for Sunday or any day!

1/2 C. coconut flour

1/4 tsp. salt

1/4 tsp. baking soda

1 Tbsp. Pumpkin Pie Spice

6 eggs, yolks & whites separated

1/2 tsp. vanilla

3/4 C. pumpkin puree

1/2 C. coconut milk

4 Tbsp. (~50 g.) KerryGold butter, melted

Combine dry ingredients in a large bowl. In a small bowl, whisk together egg YOLKS, pumpkin, coconut milk, and vanilla. Stir melted butter into wet ingredients. In separate metal or glass bowl bet egg whites with a hand mixer until fluffy and stiff peaks form. Make a well in the dry ingredients, pour in the pumpkin mixture and stir until just combined. Gently slide the egg whites from their bowl on to the batter. Using a spatula, gently and patiently fold the egg whites into the batter, taking care to not deflate them. The result should be a smooth, uniform, fluffy, creamy batter of deliciuosness 😉

Generously coat your heated waffle iron with ghee, butter, or coconut oil, add some of the batter, and cook until done. This recipe made 4 large waffles in our iron.

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