Ultimate Unfried Chicken

The clean meal that feels like a treat meal, yes you found it! You’ll notice I never use the words “Cheat Meal” anymore. I’m not on a diet and even if I was, I shouldn’t feel guilty for “cheating” on said diet. Growing up the word “cheat” always meant bad, so why bring negatives emotions to food choices (there’s already enough stigma out there)just enjoy your food for gods sake! I now say “Treat Meals”, when you work hard you deserve to be treated! Be mindful about your choices but enjoy your life without guilty feelings!

There’s nothing fancy or expensive about this recipe and the macros are great too. Whip them up for lunch or dinner anytime you crave fast food! It’s also a great recipe if you’re bored of eating plain chicken fillets.

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If you have time to spare you can soak the fillets in milk (and seasoning) as it softens the meat making it more juicy and tender. I didn’t this time as I was starving (story of my life lol) but it was still absolutely delicious!

You could really go fancy by filling the chicken fillet with garlic butter before coating for a healthy chicken kiev.

Ingredients

  • 2- 4 chicken fillets
  • 2 eggs whisked
  • 1 cup of gluten-free oats
  • ¼ cup arrowroot powder
  • 2 cups of milk (optional)
  • 2 tbsp Parmigiano Reggiano
  • A mix of any herbs/spices (I used paprika, some chilli flakes, and dried basil)

Method

  1. Set the oven to 180 degrees.
  2. Prepare all your coating so add the eggs to a bowl, the arrowroot to another and keep another for the oat coating. Now you have a chicken breading station all set up.
  3. In a nutribullet/blender combine the oats,cheese and herbs/spices and pour into a bowl.
  4. Take the chicken fillets one by one and coat in the arrowroot, then eggs and finally the oat mix ensuring it’s evenly coated.
  5. Bake for 15/20 mins until golden and crispy.
  6. To make pesto dressing; in a jar combine 1-2 tbsp pesto with a dash of extra virgin olive oil, shake and pour.

Hope you enjoy, what’s your favourite “treat meal” let me know in the comments and I’ll try to make a healthier version of it!

Namaste ❤

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Are You Ready To Get Your Hands Dirty?

Competitions are a scary thing no matter what sport you are involved in! People fear the unknown or worry that they might bomb, it happens to us all. My advice for anyone who feels like this? Get involved in a team comp! How does a team comp differ to an individual? You can work to your strengths and have a constant support group but remember competitions are not supposed to be easy, it’s about getting out of your comfort zone and pushing yourself past your expectations.

I’ve watched the Filthy grow over the last few years and my god, has it grown! I competed in 2014 in Crossfit Swords with my legends from Ronin Crossfit. Team training is amazing as you rely on each other so much and the same goes for when you’re on the floor and they’re shouting your name, it sends your adrenaline through the roof. You’ll never want to let your teammates down either so will push yourself more than you ever have before.

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Last year we were registered to go again but one of our teammates got injured and we were out of the game! I still wanted to be part of the action so I volunteered and was on the scoring team! My first thoughts walking up to the new venue was “Holy S*** it was gigantic”, my second feeling was “How I wish I was competing”. You could feel the adrenaline as soon as you walked inside with competitors eyeing up the competition. I could go on and give my best David Attenborough impression now but I think you get the picture!

It still amazes me how much Crossfit has evolved in the last 6 years from small in-house competitions to a jam packed stadium, people came from all over the country to see what this “crossfit thing” was all about and I’m sure they were running (for time of course) back to their local box to sign up after the weekend because it was that exciting!

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My two experiences of the Filthy were very different but equally as exhausting. Groups of people put themselves forward as volunteers to be part of the action and help in anyway possible. Hats off to the judges especially; the concentration, the confrontations, the screaming- these guys give 110% every time, so remember to give them as much kudos as they give you!

It’s not long until 2016’s event and I cannot wait! My training has been very different this year as I’ve focused more on weightlifting and bodybuilding with Wods thrown in every now and again for good measure! I’m loving it and I know these team competitions mean I can work to my strengths. I reckon I’ll only compete in this category for the time being as I find the experience much more enjoyable than an individual competition.

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If you haven’t competed before then a team competition is a great way to start, it’s better when you can share the nerves and as the clock is counting down and your buddies hand is on your shoulder there really is no better feeling!

For now it’s time to dig deep and get your hands dirty, train hard and I’ll see you all in September.

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What To Pack For A Crossfit Competition

As I was drafting my own list prior to packing for the Waterford Throwdown, I thought “Why not put it on the blog”? I can use it for future reference and help some of you guys who may be competing for the first time! I know how hard it can be to concentrate when the nerves kick in (I’m experiencing it right now, being 2 days out from my next comp) so hopefully this list will help put you at ease when it comes to packing.  I’ve only done a handful of competitions myself so I’m no expert, but I’ll share some of my essentials.

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Tools/Equipment

  • Headbands
  • Nanos
  • Oly Shoes
  • Wrist Straps/Gloves
  • Knee sleeves
  • Athlete tape
  • Skipping rope
  • Weightlifting belt
  • Mobility Bands/lacrosse ball
  • PVC pipe
  • Foam roller
  • Water bottle
  • Chalk

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Clothing

I usually plan a change for each wod, even if I might only change my top – I always feel it’s good to have spares just in case!

  • Sunglasses
  • Sports bra x 2 (for the ladies)
  • Tank tops/T-shirts x 3
  • Long sleeved top
  • Nike pro shorts
  • Bottoms x 3
  • Shorts
  • Weightlifting socks
  • Regular socks x 2
  • Hoodie
  • Hair bobbins (for lady and man buns!)
  • Flip flops

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Food

I did a previous post in the past over on Boxrox which covered “What to eat when competing?” Which may be useful to you! I found that when I compete, I lose my appetite and can only nibble at things throughout the day. I usually end up drinking a lot of coconut water or electrolytes to help keep me fueled. I also eat things like jellies (shock horror lol) as the glucose helps keeps my sugar levels up. A very important point to remember is not to try anything new on the day. If you have never taken a pre-workout or energy gels before DO NOT decide to sample them the morning of the competition. Only eat and drink what you know your body can tolerate.

  • A bucket load of water
  • Coconut water
  • Coffee
  • Bananas
  • Grapes
  • Nut butter
  • Trail mix/Wyldsson
  • Roasted/Mashed sweet potato (with added turmeric)
  • Chicken/Turkey breast
  • Protein bars
  • Homemade energy balls
  • Jellies

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Supplements

  • Take your fish oils/GLC 2000 with your breakfast
  • Protein 
  • Recovery drinks ( I use the Viper Active by Maxi Fuel)
  • Electrolytes

Extras/Miscellaneous

  • Towel
  • Sunscreen
  • Deodorant
  • Lip balm
  • Tissues
  • Hand sanitizer
  • Baby wipes
  • First aid kit
  • Plastic bag for sweaty clothes

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Competing can be pretty scary but be proud of yourself for taking the leap to sign up in the first place! Enjoy the experience & take all the lessons it throws at you….

Primal Pizza

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Recreating pizza is a fun task – there’s always the doubt that it won’t work out right and all your hard work and ingredients have to go in the bin. But nothing can wipe the smile off your face when it turns out pretty good! This recipe is fun – it looks like a pizza, feels like a pizza and tastes pretty close to your everyday pizza, except this recipe is grain and gluten free! You could say it’s suitable for a paleo diet but I’m pretty sure the cavemen didn’t eat pizza!

The main ingredient in the pizza base is “Tapioca” (I love that word!). This could be a new ingredient to your pantry, and can be used for lots of recipes. It’s pretty cheap and can be bought from most health shops.
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What exactly is Tapioca?

Tapioca is the starch extracted from the cassava root. The cassava plant is native to Brazil and its starch is referred to as “tapioca”. Cassava is naturally gluten free, making it a good substitute for flour as a thickener, as well as a base for a tasty, sweet pudding.

This recipe can be a little tricky, but just have patience with it and it will work out.

Pizza base recipe:

  • 1 cup organic tapioca flour
  • 1/2 cup coconut flour
  • 1/2 cup olive oil
  • 1/2 cup warm water
  • 1/4 cup parmesan cheese
  • 2 medium or 1 large egg, whisked
  • 1 tsp dried Italian herbs
  • 1/2 tsp salt or garlic salt
  • 1/2 tsp ground black pepper

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Method:

1. Preheat your oven to 180°C, and if you have a pizza stone place that in the oven too.

2. In a large bowl, mix the tapioca flour, about a 1/3 cup of the coconut flour and seasoning. Slowly add the oil in a little at a time,  stirring as you pour. Then add the water and give it a good mix. Next, pour in the egg and again mix well. 

3. To create the dough, add a couple of tablespoons of coconut flour until it reaches a dough-like consistency.

4. Spinkle your surface with some tapioca flour and turn out the dough, and knead it gently into a ball. If it is too sticky, sprinkle more of tapioca flour.

5. Roll out some parchment paper and sprinkle with tapioca flour. Transfer the dough to the paper, and using a rolling pin covered in the flour, roll the dough out to a thin base. Sprinkle a small with of flour on the base, and using your hand smooth it out.

6. Bake for 10-12 minutes, and then remove from the heat. Add whatever toppings you choose, and pop back in the oven to bake for about 5 mins.

Hope you enjoy x
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No-Bake Nutella Brownies

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It’s great when a recipe comes together by chance! I was supposed to make some homemade Nutella but I added the cacao powder too early, meaning it wouldn’t turn into a chocolatey spread! However I used my imagination, added a few more ingredients and a delicious brownie was born. The pictures don’t do this recipe justice, they are lovely and gooey with a subtle hint of roasted hazelnuts. This is a clean treat that tastes really indulgent but you won’t have to feel guilty about this one. I also added protein, making the brownies a good pre/post workout treat.

Ingredients:

    • 1 cup hazelnuts, roasted
    • 3 Tbsp raw cacao
    • 1/3 cup dates
    • 1/3 gluten free oats
    • 1 scoop vanilla protein (If you are using plain protein, add some vanilla pod/extract)
    • 1/2 cup water

Method:

1. After roasting the hazelnuts, transfer them to a clean tea towel, and wrap the top tightly over the nuts. Roll around on your counter and the friction with remove the skin from the nuts.

2. Add the hazelnuts, cacao and half the dates to the bowl of your food processor. (Add the water a little at a time as you may not need it all) Let the mix run for about 5-10 minutes until the oils are released from the hazelnuts. Add the remaining dates, oats and protein and mix for another 3-4 minutes. Press the mix, and if it sticks together its ready.

3. Roll out some parchment paper in a rectangular oven dish. Scoop out the mixture, and spread it out pressing down at all times with a spatula. Smooth it out and decorate with some extra hazelnuts. Place in the freezer to set.

4. Remove after no less than 1 hour and cut into even squares. Store in the fridge.

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Guest Post: Paleo Scotch Eggs

Paula’s Scotch Eggs

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These handy little protein bombs are a great clean snack or good as a side for any meal. They’re really filling, cheap, and easy-peasy to make. I’ve included the herbs that I normally use, but add any fresh or dried herbs depending on your own taste. Enjoy!

Ingredients:

  • 5 large eggs
  • 400g pork mince
  • 5 back rashers (unsmoked)
  • 2 tsp sage
  • 2 tsp parsley
  • 1 tsp oregano
  • 1 tsp rosemary
  • 1 tsp thyme
  • Plenty of salt and black pepper

**The amount of herbs added is approximate here, I just throw it in!

 Method:

  1. Preheat the oven to 200C
  2. Hard boil your eggs. I usually add the eggs to a pan, pour boiling water over them, bring to the boil again and allow to simmer for a few minutes, allow to cool before peeling (cold water speeds up the process).
  3. Combine the mince and all the herbs – use a fork to mash the mince so it’s easier to handle.
  4. Take a ball of mince in the palm of your hand and flatten it out, add the egg and wrap the mince around, until the egg is completely covered.
  5. Wrap a piece of bacon around the egg and place on a baking dish.
  6. Bake in the oven for approximately 40 mins or until the bacon looks crispy.
  7. Allow to cool, cut open and enjoy!

Tip: depending how much mince you use for each one, you could do this with more or less eggs.

Note from Primalpiggy: I have tasted these Gems and they’re so delicious, it’s a great recipe from Paula and you have to be quick when they’re brought to the gym as they last about 10 seconds 🙂

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Primal Piggy: Highlights and Memories of 2014

2014 was a year of many ups and downs. Early in the year I was recovering from a shoulder injury and it was around April when I started to feel better. This threw me a lot as I was out of action for about 6 months, you can read the full story in my previous blog post here: Learning the Importance of Patience It was a tough road but I came out eager and more determined than ever.

  • The Waterford Throwdown: Doing a competition was always at the forefront of my mind and when the applications opened for the Waterford Throwdown in May, I signed up straight away. On the day of the competition I was so scared, probably not 100% prepared for such a big event but I pushed through. This was one of the biggest learning curves in my Crossfit Journey to date. I wrote a blog post about the experience here: The Journey to my First Competition.

The Waterford Throwdown

  • Sunrise WOD with the Ronin Family: One of my favourite memories of Ronin Crossfit this year was our 5.00am WOD on Dollymount beach. It was freezing cold, but that was all forgotten about with the laughter and excitement of doing something so crazy! For more highlights of all the great stuff we did in 2014, check out this video from their VBlog: Ronin Crossfit 2014 Review.

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  • My first Interview: I used to be in a band so you would think that public speaking comes easily to me, It doesn’t! I could sing on front of a million people but ask me to speak and I’ll run a mile. When my Ronin coaches asked me to do an interview for their VBlog, I was flattered and terrified! It was great fun chatting away about my journey to date and I think I could definitely get used to this, so watch out for some VBlogs from myself in 2015! Here’s the interview: Ronin VBlog Member Spotlight-PrimalPiggy10665159_750408855029700_1932079034334665916_n
  • Yogainz: Yoga doesn’t just make my body feel great, it does amazing things to my mind aswell! My teacher and good friend Claire McGrath is an incredible mentor. In a short space of time, my flexibility has increased more than I have ever imagined. I look forward to this class every week as it’s time where I completely switch off and focus on my body and achieving the movements.

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  • The Filthy 150: After the Waterford Throwdown I got working on my weaknesses. I wanted to be prepared for this next competition and as it was a team competition, there was the worry of letting your team members down. We worked super hard together to get ready for this and I really noticed the difference in my performance from the competition in July. That in itself was an achievement for me! We competed in the RX event against some serious crossfit athletes from around the country, it was pretty surreal! But, I couldn’t have been happier with our performance!

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  • Intern for The Health Bloggers Community: Blogging has been a wealth of education to me, I have learned so much on this journey to date. When the HBC advertised an intern position, I applied not really thinking I had a chance. When I received the email to say I got it, I literally danced around the house with excitement. It was a sign that I am on the right track. Since I started the internship in October, I have grown so much! There are some very exciting projects launching in the New Year, I can’t wait to share with you!1544444_712785725458680_4194957825723378598_n
  • Kicking Sugars Butt: I am a self confessed chocoholic (there, I said it!) No seriously, I have an ongoing battle with all things sweet! Even when I turned my back on the refined crap, it was replaced with the natural kind! After 4 failed attempts in the past, in August something clicked and I managed a full sugar detox for 5 weeks! Not a huge amount of time on paper but it was the first time in my life I was able to stick with a plan. Bad habits have creeped back in and enough chocolate has been consumed to last me until next year! This Monday I will be cutting the hard stuff out again and I’m aiming for 12 weeks this time.10712781_739163882820864_6250108656314653181_n

Weightlifting PR’s: I think everyone at this stage knows how much I love lifting!! It’s all I ever talk about (sorry to those to have to listen to my never-ending rants) As someone who started out lifting 3/5KG sandbags I am amazed by how your body can adapt to heavier loads and I surprise myself some days! This year has taught me that I definitely want to compete in some lifting competitions in the new year, so watch this space! Some Pr’s this year: Front Squat 90KG, Backsquat 100KG (This was in August,so defo more there) Clean 75KG, Clean and Jerk 67.5KG, Deadlift 130KG, Snatch 40KG, Backsquat x3 90KG, Deadlift x3 115KG.

While 2014 had some great moments, as you know I lost my Na-Na on the 7th December and the last few weeks have been filled with great memories of her and all the great lessons she taught me. These lessons mean so much more when the person is no longer with us. My Na-Na told me I can achieve anything I want and to aways believe in myself. This will be my mantra for 2015 and I dedicate all my future achievements to her xx

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