Sauce of the Week: Spicy Chipotle Adobo & Creamy Chipotle Coconut Adobo

I'm a little late posting this one since I made it on Sunday and have been using it all week long, I just can't get enough of it...it's DELISH!)

Since being on the Whole30, I have not had my fix of hot sauce:-( If you look at the ingredients of hot sauces the vast majority of them have some kind of ingredient (i.e sugar) or preservative (i.e. potassium benzoate) I can't have on the Whole30...so I decided to make my own and lots of it, since I tend to consume it like water...

I made so much I decided to use some of the Spicy Chipotle Adobo sauce as a base (aka 'mother sauce') for another sauce, a Creamy Chipotle Coconut Adobo. A sauce that is more creamy than hot which I decided to use in my Go-To-Chicken Salad of the week as well as in few other meals...

I tend to this kind of thing often...use one sauce as a base for other sauces...It is a time efficient way to get a couple uses out of one foundational recipe...plus you don't get bored with the same sauce and the second sauce is usually so easy to make...

Recipe #1 Spicy Chipotle Adobo Sauce

Ingredients

- 1 Cup Dried Chipotle Peppers

BEWARE: Dried Chipotle are hot. If they were fresh, they'd be called jalapeños. That said for a milder version of this sauce you can substitute Dried Ancho (Dried Pablanos) or California Chile (Dried Anaheims) 

- 1 Medium Onion, chopped

- 8 Garlic Cloves

- 3 Carrots, peeled & chopped

- 6 Tomatillos (fresh preferable), chopped

- 2 Tomatoes, chopped

- 1/4 Red Vine Vinegar

- 2 Cans (Full-Fat) Coconut Milk

- 2 Cups Water

- Salt to Taste

Here's what dried chipotle peppers look like if you have never bought them before...they are a great go-to ingredient to keep in you pantry, just like dried mushrooms (but that's another blog)...

Here's the what the packet looks like. You can usually find it in the Mexican section of the grocery store...

Instructions

1. Throw all the ingredients in a pot. 

2. Pour coconut water and additional water until all ingredients are covered.

3. Bring to a boil and cover with lid and simmer for 1-2 hours.

4. In a food processor, puree until it's a consistency of your liking. I like it pretty smooth. Add salt to taste.

Note: If it is too hot and you need to mellow it out and your not on the Whole30, add some honey or sugar as you puree the mixture.

5. Store in refrigerator for up to 10 days.

Recipe #2 - Creamy Chipotle Coconut Adobo Sauce

Ingredients

- 1/2 Cup Spicy Chipotle Adobo Sauce, recipe above

- 1 Cup Coconut Milk (full fat)

- 1/2 cup Kalamata Olives, pitted

- 1 Peach, pitted

- 1 Lime, juiced

- Salt to taste

Instructions

1. In a food processor, puree the above ingredients until mixture becomes creamy. Add salt to taste.

Note: If it is too hot and you need to mellow it out and your not on the Whole30, add some honey or sugar as you puree the mixture.

2. Store in refrigerator for up to 10 days.

My Go-To Chicken Salad Recipe - This Week Featuring a Tomatillo - Jalapeño - Avocado Aioli...

I usually make some kind of poached chicken salad for the week, it's my go-to lunch/snack...

Why poached the chicken...??? 

Because it stays juicier and absorbs the flavor of the dressing/sauce better...

Why Tomatillo - Jalapeño - Avocado Aioli...

Because I had fresh tomatillos and jalapeños from my garden and in my opinion nothing goes better with those two ingredients then avocado...so I used an avocado (good source of fat) instead of oil to create this deliciously creamy aioli...You might want to double the recipe so you have it for the week!

Ingredients: Poached Chicken

- 4 Organic/Free Range Skinless Chicken Breasts (3 lbs)

- Salt & Pepper

- Curry Powder

- Chile Powder

(Note: you can use whatever spices you like, but whatever you do - SEASON THE WATER)

Instructions: Poached Chicken

1. Season the chicken breast liberally with salt, pepper, curry & chile powder. I like to season the chicken before putting it in the water and instead of putting the seasonings in the water because then I know I seasoned it enough. If I just season the water, then I tend to not season it enough.

2. Place the well-seasoned chicken in a pot.

3. Cover chicken with water, a couple inches from the rim. Don't fill it up all the way or it will boil over and you will create a mess:-(

4. Bring to a boil with lid off, cover and bring to a simmer (low heat) for about 10-15 minutes. Turn off and let sit for another 5-10 minutes.

5. Chop the chicken by cutting through the middle, stacking it on top of each other and cut lengthwise, then cut across to make cubes.

6. Place the chopped chicken back into the broth if & only if you like your chicken salad a little wet or if the chicken still needs to cook a little. Cover the pot if the chicken still needs to cook, if it's really pink put it back on the stove for a little longer.

7. Drain the chicken (I keep the chicken stock because I know I'll use it for something).

8. In a big bowl, fold in about 1 cup of aioli to the chicken. This week I also added some red bell pepper, shredded carrots, and some shredded brussels sprouts and kale (since I had those items in the fridge already).

9. My go-to wrap is CABBAGE, it's not only Whole30 certified, it also stays crunchy unlike bread and I love crunch...

In my opinion...eating is 30% texture, 50% flavor & 20% appearance...

Below is what I had for lunch...hope you guys give this a try...

Ingredients: Tomatillo - Jalapeño - Avocado Aioli

- 2 Large Eggs (Organic/Free Range)

- 5 Tomatillos (Fresh)

- 1 Lime, Juiced

- 1 Lemon, Juiced

- 1 Jalapeño (I like to seeds for heat, but deseed if you don't like it HOT)

- 1 Large Avocado

- Salt & Pepper to Taste

Instructions: Tomatillo - Jalapeño - Avocado Aioli

1. While the chicken cooks, whisk the eggs in a food processor or blender. Add the juice of 1 lime and 1 lemon. Add tomatillos and jalapeño and let the ingredients meld together. Add the avocado last and blend until mixture becomes fluffy and creamy.

2. Remember, make double or you will regret it...this is great with egg muffins, dip with veggies, spread it over fish, dip with sweet potato fries...

Officially Halfway Through The Program...

Well, we've completed week #4, the halfway mark, 

Here are some moments to remember...

Let me know how you feel so dar...Good, Bad or Indifferent...

Why Water is Important?

WHY DO YOU NEED TO HYDRATE?

Bottom line, if you are human you NEED to DAILY:

1. Moisten & Digest Food
2. Transport Nutrients 
3. Get Rid of Waste 
4. Serve as a Solvent for Biochemical Reactions, i.e. your metabolism 
5. Dissipate Heat & Sweat

HOW MUCH WATER SHOULD YOU DRINK DAILY?

Bottom line, about your body weight in ounces if you are active?By ounces in body weight you can include other types of fluids - For example,  coffee and unsweetened tea are 99.5% water, soup and bone broth count too! 

1. You can also include water dense vegetable - For examples, lettuce and cucumbers are 96% water; broccoli and cauliflower ~91%; spinach and cabbage ~93%.
2. You can also include water dense fruits - For example, watermelon, grapefruit and cantaloupe fall at around 90-92%; peaches, plums, apricots, blueberries, pears and oranges ~85-87%. 
3. Lastly, sparkling water, kombucha, coconut water and fresh juices count as long as you read the ingredients list many of them on the market contain a lot of sugar and added, artificial sweeteners/preservatives that they actually hinder your performance and overall well being then help. I know you think because they don't have any calories they must be good for you but believe me they are NOT...more to come on why, but just trust me....

To calculate how much water you need daily, click here to use the water calculator to help you estimate...but always over estimate the estimation because the more water you drink the better...

To read more about why you should drink more water click here to Robb Wolf's website, a expert in health & fitness amongst the Crossfit & Paleo Community...

Using the water calculator, it says I need about 100 oz of water per day, plus more because I am active...So I estimate I need to drink about my weight, 130-135 lbs...I fluctuate during the month, don't you...And I only really drink 48-64, plus fruits, veggies, tea, coffee....So I probably drink about 64-84 oz...WOW, I really need to start drinking more water to perform better in the gym and in LIFE!)

How much water does the water calculator say you should drink daily & how much do you actually drink? I want to know...As a community, inquiring minds want to know...???

Happy (High)Hy-Drating:-)

Dr. Garrett Neff's Truebility WOD - 'Peeling the Apple'

Just a little segment of Dr. G's how to 'Mash & Peel the Apple'...

 Dr. G’s special discount for all members of the Ladies Crossfit Program: 

30% for 1st visit and 15% follow-ups during the length of this program

Dr. Garrett Neff, DC, CSCS

Truebility Performance

Office: 303-442-4202

drneff@truebility.com 

www.truebility.com

Why Crossfit? Why Specifically for Ladies?

I used to measure my fitness level on how long I worked out or how many calories I burned that day. I used to think lifting weights would make me look bulky and big. I used to believe  eating fat would make me fat. I never had any real fitness goals, I just thought I needed to workout daily to either loose weight or maintain my current weight. I used to believe I had to burn a certain amount of calories a day to stay fit. I used to weigh myself daily and let that number control my emotions. And I used to think this was normal...

I've been a fitness instructor for over 15 years, I'm supposed to be an example of health & fitness, but instead I was living in denial. My values didn't align with my actions and I lost satisfaction in teaching fitness classes because at the end of the day I wasn't seeing any results in myself nor my members:-(

Then I found Crossfit....

Crossfit = Constantly Varied, High Intensity, Functional Movements

Crossfit = Increased Work Capacity Across Broad Time & Modal Domains

WHAT...???

I don't have to workout for hours a day..???

I should lift heavy weights...???

I don't have to count calories...???

I need to eat fat...???

I need to eat more protein...???

I need rest days...???

I need to sleep 8 hours a day...???

I need to record my WOD's...???

For those of you that personally know me, you'd be surprised to learn that Crossfit intimidated me at the beginning and sometimes still does. Olympic weight lifting, pull-ups, tire flips, atlas stones, handstand push-ups, rope climbs, muscle-ups, etc, were movements outside my comfort zone. Although the idea of doing them sounded really intriguing, they were things I've never done before. I think most woman are intrigued by the idea of Crossfit, but are intimidated by the movements and working out with guys who'd rather lift heavy with horrible form then lift lighter to practice good form. In my experience woman are more interested in getting comfortable with movements and would rather practice proper form then lift heavy, which is why I created a Ladies Crossfit Program. 

My goal is create community and accountability while building confidence and strength!!!

Not to get too philosophical, but LIFE is not only a mental battle, it is also a physical one and I believe Crossfit prepares me both mentally & physically for life…Crossfit ‘most often’ builds confidence…I say ‘most often’ because Crossfit can also be humbling too….trying to do your first pull-up or handstand push-up or muscle up (I haven’t gotten a MU yet, but it’s one of my goals) is extremely humbling which is why we check our EGO at the door…being humble will make you stronger mentally & physically…And getting your first pull-up will definitely build confidence...check out my first pull-up, although ugly it made my week and from then on I was doing pull-ups in WOD's because I knew I could!

Week #1 we learned many of foundational Crossfit movements...Wall Balls, Kettle Bell Swings, Pull-Ups, Handstands, Box Jumps, Burpees, Row, Slam Balls, Ring Holds, Ring Rows, Tire Flips, Jump Rope, KB Push Press, etc...
Check out Week #1's white board...

Week #2 you graduated to more technical movements using the barbell...Back Squats, Front Squats, Strict Press and Push Press...

Check out Week #2's white board...

What's been your favorite part of class so far? 

What has challenged or frustrated you the most?

Has any of your goals changed since you started class?

All feedback is welcomed and very much appreciated... 

Ladies Crossfit - Getting Stronger together!!!