Mark Sisson's Blog, page 363
September 29, 2012
Grokfeast in Colorado
We are two active Primal families, who are lucky enough to live in Green Mountain Falls, a great small town in the Colorado mountains. We love where we live. We can hike the trails from our backyards. It has been an interesting summer for us all. Both of our Dads are volunteer firefighters and they put the Primal lifestyle and CrossFit to the test, helping protect our town from the Waldo Canyon Fire. The fire line came within less than a mile from our homes, and a month later, flooding in the area from the burn scar destroyed our school playground. Happily, we are all safe and continue to enjoy our mountain playground!
Our inspiration for the day came from the action song, “We’re going on a bear hunt”, but we changed it to, “We’re going to our Grokfeast!” Before we feasted, we hiked a local trail, Cascade Falls. Weather was great, not too hot, but not too chilly. There were some amazing views of the orange, red, and gold leaves scattering across the landscape. We had a small creek right next to the trail the entire time, and it added to the experience and made it even more beautiful (if possible).
The Grokfeast was great. We had meatloaf stuffed zucchini, topped with homemade garlic mayonnaise (aka, aioli). That was the best! Then we had a Big App Salad (as in Mark’s Daily Apple): it had mushrooms, bacon, cheese, home grown greens, tomatoes, macadamia nuts, apples, sugar snap peas, carrots and avocado, served with homemade grapefruit vinaigrette. For dessert, we had dark-chocolate covered strawberries with shredded coconut and mini dark chocolate chips on top. It was all delicious!
It was almost all enjoyable, but one of the kids was playing on the monkey bars at the playground (at the trailhead) and she fell on her face and hurt her wrist. Since she couldn’t use one of her wrists (only temporarily) she was cutting some of her meatloaf with one hand and she accidentally splattered all her zucchini and meat drippings onto her face, lap, and shirt. Otherwise, it was great!
Preparing for and celebrating Grokfeast was really fun. We all had a blast! We got to wear leopard print accessories and pick up heavy things and hike. It was definitely Primal fun!
Written By:
Sage Stevens, age 12
Madeline Butts, age 12
WE’RE GOING TO OUR GROKFEAST (TO THE TUNE OF ‘WE’RE GOING ON A BEAR-HUNT)
We’re going to our Grokfeast!
We’re going on to our Grokfeast!
We’re gonna have some Primal fun!
We’re gonna have some Primal fun!
I’m excited – Are you?
Me too!
I see a mountain
I see a mountain
Sure is tall
Sure is tall
Can’t go around it
Can’t go around it
Can’t go through it
Can’t go through it
Better move slowly up it
Better move slowly up it!
We’re going to our Grokfeast!
We’re going on to our Grokfeast!
We’re gonna have some Primal fun!
We’re gonna have some Primal fun!
I’m excited – Are you?
Me too!
We’re hiking by some heavy things
We’re hiking by some heavy things
Better lift them up
Better lift them up
That felt great!
That felt great!
We’re going to our Grokfeast!
We’re going on to our Grokfeast!
We’re gonna have some Primal fun!
We’re gonna have some Primal fun!
I’m excited – Are you?
Me too!
Hey! Wait! I think I smell something
Hey! Wait! I think I smell something
I smell protein – Sage
I smell fats – Maddie
I smell veggies – Elizabeth
I smell fruit – Coco
DINNER’S READY – RUN!! (all)
The Feast
The Menu:
Big App Salad – (the G-rated version of the Big Ass Salad) with baby kale, greens from our garden, nitrate-free bacon, bell peppers, Dubliner Kerrygold cheese, mushrooms, macadamia nuts, apples, carrots, avocados, snap peas and tomatoes; grapefruit/olive oil vinaigrette;
Meatloaf stuffed calabacitas: locally grown calabacita squash, stuffed with grass-fed ground beef mixed with pastured ground pork, Italian spices, garlic and onions;
Paleo ketchup and homemade paleo garlic mayonnaise (recipe for mayo follows)
Chocolate-dipped strawberries: organic strawberries, dipped in dark chocolate, topped with Good Life dark chocolate mini-chips and shredded coconut;
Mineral water, collected from Wheeler Spring in Manitou Springs, Colorado
Garlic Mayonnaise, aka Aioli:
Ingredients:
2 cloves garlic, smashed, pressed or finely chopped
2 organic eggs, preferably from pasture-raised chickens*
2 cups olive oil, non extra-virgin
2 TBSP fresh lemon juice
¼ tsp apple-cider vinegar
1 tsp mustard powder
1/8 tsp salt
1/8 tsp paprika
2 grinds fresh pepper
Instructions:
One quart glass storage container, sterilized by washing, rinsing, and then filling with boiling water. Pour out the boiling water and do not touch the inside again.
*It is very important to have clean hands and clean containers and utensils when making mayonnaise since your eggs will be raw. Always use a clean spoon for serving and no double-dipping!
Break the eggs into a clean glass container; add the lemon juice and vinegar and cover until they come up to room temperature.
Pour the egg/acid mixture into a blender or large food processor; add ½ cup olive oil. Blend on high until the mixture is a creamy yellow.
Add the spices and garlic, and continue blending.
Slowly* drizzle in the rest of the oil while the blender/processor is running. Allow several minutes to add all the olive oil.
Place the mayonnaise into the clean container and close with the lid. Refrigerate.
Your mayonnaise should keep for approximately 2 weeks in the fridge, but you will eat it all up before then because it tastes great on everything.
*Primal living is about slowing down sometimes; pour that oil slowly – just a thin drizzle. You will get a slight arm workout from holding the full measuring cup while slowly drizzling the oil – bonus!
The Tribe
Kelly Butts, Michael Butts, Madeline Butts, Elizabeth Butts
Molly Stevens, Tyler Stevens, Sage Stevens, Coco Stevens, Della Stevens (D-Dog)
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September 28, 2012
Grokfeast in Western Australia
We started out by picking up some produce from the local markets. Finding some delicious local and grass fed meat, fresh organic vegetables and local free range eggs. Then we headed to the shops to pick up the rest of the ingredients. Including my favourites, 85% Black & Green’s organic chocolate, macadamias, bacon and butter. After packing up the car we set off on a 3 hour drive leaving Perth and heading down the west coast to Yallingup where we stayed for a Primal weekend of bliss.
We spent time outside in the sun (while it wasn’t raining) playing on the trampoline, Grok hanging from the monkey bars, squatting, playing frisbee, totem tennis, sprint races, bush hikes, walks along the beach and of course relaxing with a glass of local red wine and dark chocolate from Margaret River. Our outdoor picnic was interrupted by massive amounts of rain so we had a lovely time picnicking indoors. We even got the whole family to try going barefoot!
The Feast
Devilled eggs
Guacamole with vegetable sticks
Apple, avocado and bacon salad
Local, grass fed pork sausages
Local, grass fed lamb spare ribs
Primal chocolate tart with cream and blueberries
Apple, Avocado and Bacon Salad
Ingredients:
1/2 kg bacon, cubed
2 large apples, cubed
2 large lettuces
2 large avocados, cubed
1/2 red onion, finely sliced
Dressing Ingredients:
1/2 egg
1/2 cup macadamia oil
2 tbsp lemon juice
Salt & pepper
Instructions:
To make the dressing place egg in a food processor and start processing on a low speed. Gradually trickle in the oil until it’s incorporated (make sure you do this step very slowly so it doesn’t separate). Add the lemon, salt and pepper to taste. Fry bacon in a pan on medium heat for around 5 minutes or until crispy. On a large serving platter spread out lettuce and top with apple, onion, avocado, bacon and dressing. Enjoy 
The Tribe
The Prosser Family Tribe : Asha (Me), James (Fiance) , Terry (Grandad), Sandra (Nanna), Bec (Mum), Nic (Aunt), Tony (Uncle), Erin (Aunt), Martin (Uncle) , Cooper (Cousin), Sabine (Cousin), Hayley (Cousin), Abbey (Cousin)
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Grokfeast in Tennessee
I first encountered grok as a verb so I was really surprised to meet Grok on my first trip to MDA! In case you don’t know, grokking is a concept created by Robert Heinlein in Stranger In a Strange Land that means to understand so thoroughly that it becomes part of you and you become part of it. The more I thought about it, the more I realized I grok Grok! I share the same reality with all of the Primal folks that share my reality. That sense of belonging to something special and perpetuating it fit right in with the Primal picnic challenge. I’m fortunate enough to have friends that are always willing to lend a hand, so when I told them I needed help to win a cow, they stepped right up to the plate.
Anticipating the feast that afternoon, I decided an IF might not be a bad idea. Besides, we were so busy with preparations, who had time to eat? The weather gurus graciously arranged a perfectly beautiful day so we could bask in the sun then bathe in the forest before our picnic.
Danny and I coming back from a backyard forest bath.
Primal Roots red wine, local fermented beverages and some great music rounded out our Grokfeast. All of the meat and veggies came from local farms but we did have to import the beer can for the chicken! Technical difficulties with my smoker AND my thermometer took up so much time that the Apple Pie I planned for dessert fell by the wayside. I guess I’ll save that for the beef feast I promised everyone after we win the cow!
The Feast
Appetizers
ABT’s Stuffed with Shrimp, Cream Cheese and Monterey Jack*
Homemade Andouille Sausage with White Remoulade Sauce
Lamb Dolmades with Egg-Lemon Sauce
*ABTs = Atomic Buffalo Turds (jalapeno poppers is the G-rated version)
Big Ass Salad
Smoked Pork Loin Stuffed with Spinach and Pine Nuts
Beer Can Pesto Chicken
Grilled Zucchini with Tzatziki
Cheesy Squash Casserole
Recipe of the Day: Tzatziki
Most people are familiar with tzatziki as the Greek cucumber yogurt dip on gyro sandwiches but it is so good on veggies or as a salad dressing as well as on grilled meat. It’s easy to make and great to have on hand during the week.
1-17.5 oz container of plain Greek yogurt
1 medium cucumber
2 tablespoons red wine vinegar
2 teaspoons minced garlic
½ teaspoon salt
2 tablespoons olive oil
pinch of cayenne pepper
Peel the cucumber, scrape the seeds out with a teaspoon and grate (you should have about 1 ½ cups). Place grated cucumber in the center of a dish towel, roll it up like a jelly roll and wring the moisture out of the cucumber. Add all of the remaining ingredients and the squeezed cucumber to a bowl and stir together. Let sit for at least an hour and taste for seasoning. Add salt, cayenne or vinegar if needed,
The Tribe
Danny, Ronnie, Tony, Gary, Mike and his Dad, Sarah and Holly. Geoff and Tammy are still forest bathing and missed the group photo!
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Grokfeast in Wisconsin
My family is in that stage of life where our schedule is not our own. With involved children and 2 full time jobs, there is very little time for unstructured activities. Like other families in this stage, when we do have free time we are cleaning, grocery shopping or running errands.
When I read Mark’s call to attempt a a Grokfeast, a little seed of excitement was planted in me. I tried to reason myself out of it, but couldn’t. We were going to have a perfect weather weekend in Wisconsin, and why would I pass up an opportunity to make a great memory with my family and friends. God knows there was going to be no memory-making going on folding 10 loads of laundry in the basement like I had planned.
So, once I committed to the idea, I emailed some of my best peeps. My husband is the high school wrestling coach in our town, so a lot of our friends are wrestling families and love physical activity. In other words, they were game.
The invitation asked our friends to participate in the “First Annual Grok Feast Games”. I asked them all to bring Primal food. A couple of our friends eat Primal, the rest don’t. So, we had fun discussing what our options were.
We turned the day into a series of games for points. The person with the most points at the end of the day won. Listen, I love nature as much as anyone, but these guys are great wrestlers and very competitive. I knew no offer to frolic in the meadow was going to sound fun to this group of mostly teenage athletes. So, here’s what we played:
Rock Relay
Jump Rope
Arrow Toss
Rope Climb
Bear on your Back Sprint
The contest was close, but we did have a winner. Everyone shook hands and they were all good sports. There was a lot of laughing, especially watching our Grok and his inflated ego (see video) participate. There was a little more laughter when they all watched me turn the rope climb event into the rope hang event. I couldn’t move an inch. I think there must have been something wrong with the stupid rope!
We decided that next year we’re going to have two separate contests with our own women’s division.
After a couple of hours of Grokfeast Games, everybody was very hungry. The spread we had was simple, but outstanding: Shredded BBQ Beef, shrimp, salami, cheese, olives, nuts, raw vegetables, fruit, sweet potato fries, hard boiled eggs, Primal cookies and primal chocolate cake. We had water and sparkling water to drink.
We ate in the afternoon sun and laughed as we replayed all the funny things that happened during the games. Everyone was stuffed, but we all agreed this was one of the most fun afternoons we’ve had in a long time. Not that I don’t party hard in the laundry room, but still some decent fun!
The Feast
Here is a recipe for the Shredded BBQ Beef.
I used a 5 pound beef roast. I salted it and put it in the crock pot with onions and water. I put the crockpot on low at 10 pm the night before the picnic. Saturday morning at 8:00 I shredded the pork with a fork and drained the juices. I reserved 1.5 cups of the juice for the sauce. Then I added this BBQ sauce:
1.5 cups cooking juice from roast
3 cloves of garlic
¼ cup cider vinegar
2 tablespoons honey
1 tsp onion powder
½ tsp chili powder
½ tsp ground cumin
½ tsp celtic sea salt
½ tsp paprika
Black pepper to taste
Here is the recipe for the chocolate chip cookies I made. This recipe is from the Against All Grain website:
Ingredients (yields 1 dozen):
1/4 cup palm shortening
1/4 cup coconut palm sugar
2 tablespoons honey
1 large egg, room temperature
2 teaspoons vanilla
1½ cups blanched almond flour
2 tablespoons coconut flour
½ teaspoon baking soda
½ teaspoon sea salt
¼ cup dark chocolate pieces (just chop up a dark chocolate bar)
¼ cup enjoy life chocolate chips
Directons:
Preheat oven to 350 degrees F.
In a food processor, cream the palm shortening, coconut sugar, honey, egg, and vanilla for about 15 seconds until smooth and fluffy.
Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Pulse once or twice more.
Stir in the chocolate chips by hand.
Place golf-ball sized balls of dough on a cookie sheet lined with parchment or a SilPat. Using another sheet of parchment on top of the dough, flatten them slightly with the palm or your hand or a spatula. The cookies don’t spread much so create the size and thickness you want prior to baking them.
Bake for 9-12 minutes, until slightly golden around the edges.
*These keep best in an air-tight container in the fridge.
My mom brought this delicious chocolate cake from the The Food Lover’s Kitchen.
Ingredients:
1 cup Coconut Oil, Organic, melted
1 cup Maple Syrup, Grade B
1 Tbsp Pure Vanilla Extract
1 tsp Baking Soda
1 tsp Sea Salt
1/4 cup Cocoa Powder, Organic, unsweetened
10 whole Eggs, Pastured
3/4 cup Coconut Flour, sifted
1/2 cup Hazelnut Frosting
1 cup Chocolate Ganache
Directions:
Preheat oven to 325°F.
In a small bowl, combine sifted coconut flour, cocoa powder, salt, and baking soda.
In a large bowl, or Kitchen Aid mixer, blend eggs, vanilla, maple syrup, and melted coconut oil.
Add dry ingredients to wet and blend.
Grease two 9-inch cake pans with coconut oil.
Pour batter into pans.
Bake for 35 minutes.
Test center with a tooth pick—if the tooth pick comes out clean, then the cakes are done.
Remove cakes from oven and cool.
Frost the middle layer of the cake with hazelnut frosting.
Frost the outside of the cake with chocolate ganache or chocolate frosting.
Notes:
Our version of ganache tends to dry very fast. We recommend working with this quickly so that you have even coverage over the entire cake. Reheating the ganache during use is expected, and perfectly fine.
My friend, Amy, brought these Sweet Potato Fries. The recipe is from the Paleo Diet Lifestyle website:
You will need:
2 Lb of sweet potatoes cut in large wedges. You can leave the skin on or peal it, I prefer to leave it on.
1/4 cup of olive oil, coconut oil or ghee (clarified butter). You can also do something like 1/8 of a cup of olive oil and 1/8 of a cup of coconut oil, this way you make sure your olive oil doesn’t burn
2-3 teaspoons or your favorite fresh or dried herb (thyme and rosemary a well suited for baking because they won’t burn as easily as other herbs and will leave a great taste)
Salt and pepper to taste. You can easily omit the salt, but it is a great addition if you don’t mind it.
Directions:
Preheat your oven to 425 F. In a bowl, coat evenly the sweet potato wedges with the oil and the herbs.
Add the salt and pepper
Place the wedges on a baking tray in a single layer so they cook evenly
Roast to sweet potato fries for about 20 minutes
Test with the tip of a knife and see if the knife easily slips in. If not, bake for another 5 minutes and test again
That’s it! One of the simplest recipe out there, but oh so satisfying. You can easy roast just any root vegetable using this method.
The Tribe
Amy Chrisler, Jeff Chrisler, Christopher Chrisler, Christian Chrisler, Reagen Chrisler, Lisa Powell, Jordan Powell, Austin Powell, Joy Maher, Dale Maher, Scott Smith, Miki Smith, Eddie Smith, Zeke (Grok) Smith, Olivia Smith, Reggie (our dog) Smith, Mariah Chao, Andy Schmitt.
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Grokfeast in South Dakota
Our Grokfeast preparations started early on Saturday with a trip to the Sioux Falls Farmer’s Market to get all of the vegetables fresh from local farmers. The 4 chickens also joined the party early as we began brining them at the Zahasky house on Saturday.
On Sunday we congregated at the Esser’s at 2pm so we could begin preparing and cooking together as a community. Our Grokfeast lasted 7 hours! To kick it off we prepared the food between the indoor kitchen and the outdoor kitchen (a dug-in-the-ground fire pit we created in the back yard of the downtown-dwelling Esser family.) Half of the adults started in the kitchen cutting all the fresh veggies to prepare the sides with and the older kids were outside playing on the rope hanging from the tree while the little ones played in the dirt! As a group we also had a game of freeze tag and backyard Frisbee. Ropes, dirt, tag… what a way to get this Primal Party started!
For one of our activities we all built the fire pit and fire so we could cook the meat over an open flame. The kids and adults hauled bricks and worked as a team to build up the fire pit.
Once we were ready to start the fire, we made the “chicken-stands” out of old tomato wires and as a team we all carried in firewood to assemble the fire.
Another “group activity” we did was to “hunt” the chicken for our meal. The kids all had fun and took part in this activity to hunt and gather our food. While none of our chickens were harmed physically during this “hunt”, I believe one or two may need counseling later. The eggs used for the Cupcakes and the Duchess Fauxtatoes did in fact come from this chicken (and a few other of our chickens) and they were gathered as needed throughout the day’s events.
It was absolutely a great success! Every dish was uniquely and amazingly very Primal and the group activities were physically rewarding! The highlights were being able to build a fire pit to cook our food in, and hunting the chicken! We have families and wanted to invite other families, so we had an ageless feast so to speak. The kids ranged in age from 2-11 and the adults ranged from early 20s to late 40s… and everyone participated! (And we all took turns with the camera… pictures to follow.) We all did the cooking, playing and feasting, and we all had a blast with the days series of events. One other highlight of the day was being able to introduce the Primal lifestyle to the Gibson’s and the Sieh’s in such a fun and active way! We all agreed that this felt like Thanksgiving… only better! Thank you for the inspiration… we will be doing this again very soon!
The Feast
2 Apple cider Brined Herb-Roasted Organic Chickens
2 Apple cider Brined Spicy “BBQ” Organic Chickens
German [Sweet]potato Salad w/ Apple cider Vinegar and Bacon
Roasted Local Tomato and Artichoke Salad
Local Kohlrabi/Beet/Carrot Slaw w/ Toasted Walnuts and Lemon Aioli
Baked Cauliflower Duchess Fauxtatoes
Paleo Cupcakes with Whipped Organic Honey Butter
The German Sweet Potato Salad was by far the group’s favorite dish because it had such bold flavors and represented the Primal-ness of the Feast! (This was the only dish that was hard to split amongst the guests for left-overs!)
German Sweet Potato Salad
Ingredients:
3 Large Sweet Potatoes
1 LB Bacon
2 Red Bell Peppers
2 Red Onions
1/2 Cup of Apple cider Vinegar
Sea Salt
Cracked Black Pepper
1/2 Cup Local Parsley, chopped
Instructions:
Skin sweet potatoes and cut into “wheels” or “coins”; blanch the potatoes in boiling sea-salted water; roast sweet potatoes on pan in 400 degree oven until slightly crispy; dice the onions and set aside; chop bacon while raw and render the fat (cook the bacon-save the fat); dice the bell pepper; cook onions and peppers in saved bacon fat in cast iron skillet; toss sweet potatoes and all goodies from skillet into a serving bowl and cover with parsley; salt and pepper to taste; serve warm. Yum!
The Tribe
Nic Zahasky, Kara Zahasky, Ari Zahasky, Beckett Zahasky, Rocco Zahasky, Ludovikh Zahasky, Kevin Esser, Erin Esser, Ireland Esser, Christian Esser, Phinehas Esser, David Sieh, Hunter Sieh, Mike Gibson, Lisa Gibson, Tyler Gibson
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Grokfeast in Virginia
Our family lives in Highland County Virginia in one of the least populated counties east of the Mississippi River with a population of 2,321. We live on the Jackson River on acreage that provides us with a plethora of Primal foods that we grow, hunt and gather. We provide 90% of our own food which includes grass fed beef, pork, venison, and trout. Our garden is a great producer of all the vegetables one can imagine as well as a fruit orchard that includes 10 varieties of apples, 3 varieties of pears, concord grapes, peaches, blueberries, blackberries, strawberries, walnuts, butternuts and more. We “put up” this wonderful harvest by either canning or freezing. Most recently we have purchased a greenhouse and 4 IBC containers to install an aquaponic system. We intend to raise tilapia and shrimp as well as grow fruits and vegetables. No more weeding! This project will be completed by spring.
When I read the challenge I looked up from the computer, smiled at my wife and said,” Party next week”. She knows what that means, a gathering of friends and family at the river on the property that we call Camp Heavenly. Five years ago I began to clear this area as I enjoy sleeping at the river. When my then 8 year old daughter Chloe saw this cleared spot she told me “Oh, Daddy, it’s like Heaven…I will name it Camp Heavenly!” Since that time we have added places to sleep, a campfire, swimming area, small water fall and of course my smoker and grill. This year we also added a composting toilet and gravity fed shower. For my daughters 13th birthday this past May my daughter and I remodeled and ambulance body, added a deck and kitchen area. The ambulance now makes a cozy sleeping quarter for three. We enjoy spending the summers down at Camp Heavenly which sits a couple of acres from the house at the river. No man made noise to contend with, just a blanket of stars above and the noise made by all the critters that reside with us.
We decided that for Grokfeast 2012 we would invite a group of my daughter’s best friends (I call them the Girl Gang) and a couple of our friends as well. Our feast preparation began the night before the actual gathering. My daughter spent the night at the river with me as we decided we would smoke two pork butts, one chicken, and a slab of salmon. We made our rub we call “Magic Dust” and then we coated the pork completely. Onto the smoker it goes. We awake every hour to check the fire and to spray apple vinegar on the exterior of the butts. We do this for sixteen hours on average. When needed we add apple wood to the fire from our orchard that we reserve for these occasions.
The following morning I prepared a Primal breakfast for my daughter Chloe and me that consisted of percolated coffee, farm fresh eggs, home raised sausage and tomatoes from our river tomato garden. It was a very peaceful beginning to the day just listening to the birds and the running river water. My son Giancarlo came to the river and he and his sister decided to clean the chairs and the table. My wife Victoria was at the house preparing the rest of the meal.
At 3 pm our guests arrived. Chloe and her friends are on the volleyball and basketball team at the local high school. They are Allison, Chelsea, and Emily. Allison’s parents Becky and Greg attended as well as their oldest daughter Ellen who was recuperating from a knee surgery. Our tribe includes my father-in-law Victor, my wife Victoria, my children Chloe and Giancarlo and me, Patrick. We all live together, the way it should be we feel.
The kids decided to play “kitchen volleyball” which involves hitting the ball over the kitchen table much to my consternation. After this lazy endeavor and much laughter and the occasional missed ball which banged around the kitchen, I gave my daughter “the LOOK”. She understood the primal facial expression and moved the game to the field. The kids and I shucked our shoes for the rest of the evening. The Groks shared stories and gossip and nursed the pork, chicken and the salmon to perfection. We also worked to prepare the feast table.
The Feast
The menu for the main feast included the meat described above and:
Canned beets
Red and white Sauerkraut
Mexican Spicy carrots
Chow- Chow
Tomatoes with Red Onions and balsamic vinegar
Steamed Green Beans
Kim-Chee
Sweet potatoes
Our dessert included:
Dried Pears
Dried Apples
Primal Bark
Almonds
Walnuts
Honey
Red wine and coffee
What a feast it was! Everyone was pleased and cleaned their plates. During the feasting we discussed Primal living and what it has done for us.
The children moved up to the basketball court we installed this year and enjoyed a vigorous workout while the old Groks “hung out” discussing the day.
In February of 2012 I was a 51 year old very out of shape male. I weighed 263 pounds and am 6’1”. My wife has Hashimotos and low thyroid condition and was researching the internet when she discovered your site. When she announced we were going Primal I looked at my father-in-law and said “I hope you like bananas because Victoria says we are going Primate.” We joked about the primate diet for a few days until we received PB- 21 day Total Body Transformation and PB Quick and Easy Meals.
I read quite a bit so I moved these two books to the top of the schedule. They were a very easy read and I became very excited about the plan because IT MADE TOTAL SENSE! I was always a very active basketball and long distance runner until my 30’s and could relate to your story. We moved from Virginia to Florida for 15 years and I would tell Victoria I was convinced that grocery store and restaurant food was killing us. I ballooned from 190 to 263 and stopped sports as it was very hot in Central Florida. We used to always joke that I could not gain weight but that sure changed when I changed the food that I was eating. We moved back last year as my father-in-law has Parkinson’s and we ready to go home to a healthy lifestyle and food intake regimen again. And that’s just it. When we discovered your plan I realized this is not a “diet”, this is a “lifestyle”. We have shared our story with our friends with the hope that they will become Primal and spread the Primal word. I am now playing basketball with the high schoolers on open gym night twice a week and currently weigh 217 lbs.
The children returned and we started a large fire and told more stories and ultimately the kids insisted on listening to a Jeff Foxworthy CD “You might be a Redneck”. Of course, healthy laughter ensued and we washed it all down with the coffee, wine, chocolate bark and dried fruits.
As the heavy dew settled on us we decided to call it a night. Our guests left and we retired for the evening for a long satisfying sleep.
The next morning I went back to Camp Heavenly to clean up and prepare the camp for a big rain storm that was predicted for later in the afternoon. As I sat by the river I counted my blessings, my wonderful family and the discovery of a healthy wholesome lifestyle. This is a legacy that will be passed to my children and Mark, thank you for your commitment and for inviting us to participate in Grokfeast 2012.
Here is our recipe for Kim Chee:
Ingredients:
1 (2-pound) cabbage
1/2 cup kosher salt
About 12 cups cold water, plus more as needed
5 large radish, peeled and cut into 2-inch matchsticks
6 medium scallions, cut into 1-inch pieces (use all parts)
1/3 cup Korean red pepper powder
1/4 cup fish sauce (optional)
1/4 cup peeled and minced fresh ginger (from about a 2-ounce piece)
1 tablespoon minced garlic cloves (from 6 to 8 medium cloves)
2 teaspoons Korean salted shrimp, minced (optional)
Instructions:
Cut the cabbage to the size that your family enjoys. In a large bowl add the cabbage, kosher salt and water. Cover with a clean cloth and set to the side on the counter for 24 hours. After 24 hours drain the water and rinse the cabbage and allow to drain. Prepare the other ingredients and place in large bowl. Add the cabbage. I recommend using plastic gloves for the next step. Mix with your hands well making sure you evenly coat the mixture. Place the mixture in a 2 quart sealable jar. Allow it to sit at room temperature for about one week. Release the gasses from the jar once a day and reseal. This can be enjoyed at room temp or refrigerated. We like room temp so that the fermenting process continues.
The Tribe
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Grokfeast in Washington
Mid-September in the heart of Washington Wine Country is the perfect setting for a Grokfeast. With our neighbors, best friends and a passel of kids, we celebrated our Grokfeast 1396-style.
We began the day with a bit of modern hunting/gathering; a jog with the empty stroller to the nearby Prosser Wine Park for some local wines. Our friends at Mercer Estates found our Grokfeast plans so enchanting that they donated four of their wines for us to enjoy with our primal menu. A trip through the Janosky garden on 1396 to harvest kale and tomatoes for dinner rounded out the morning.
While the food was being prepared, the kids had Jedi light saber fights against adults armed only with Tai Chi training. The men held an archery competition against a defenseless rubber coyote target, leading to the kids’ impromptu game of “jump the buck,” using their best hurdling and tumbling skills. The kids’ babysitter stopped by for a quick visit straight from refereeing a game, which resulted in another impromptu game we called “chase the zebra.” I don’t think he’ll drop by unannounced again, poor guy. We had a grand relay race planned for the kids, but given the festive environment, they made their own games and had a great time in doing so. Of course, this is how it usually goes when kids are placed in an atmosphere of fun and activity.
At some point late in the evening, after some festive indulging of local wine, someone mentioned how an egg can only be balanced on its end on the equinox, twice each year. As luck would have it, our Grokfeast took place on the Autumnal Equinox. And so the egg balancing competition began…
We dined on the patio to a delicious Primal menu:
Smoked Wild Sockeye Salmon
Wild Coho Salmon Baked with Basil Pesto
“Lambsicles” (lamb chops marinated in honey, balsamic and 1396 rosemary) served with homemade Applemint Butter
1396 Garden Kale and Organic Greens with Dijon Vinaigrette and 1396 Garden Cherry Tomatoes
*1396 Spaghetti Squash Fritters
Melon with Blueberries and Blackberries
Spicy Garlic Broccoli
Cherry Tomatoes with Basil Pesto Vinaigrette
Dark Chocolate Dipped Strawberries
Dark Chocolate Dipped Frozen Banana Slices with Coconut and Pistachio Nut Sprinkles
*Original recipe
Our wines for the evening:
Mercer Estates Sauvignon Blanc
Mercer Estates Mourvedre
Mercer Estates Cabernet Sauvignon
Mercer Estates Ode to Brothers Red Blend
Everything on the menu tasted fantastic, but the two favorites were the Lambsicles and the 1396 Spaghetti Squash Fritters. Of course, the dark chocolate dipped strawberries and frozen bananas were a big hit; how could they not be?
The food was great, the play was fun, but slowing down to enjoy the company of great friends was the best. We will definitely Grokfeast again here on 1396!
(If you’re wondering what the heck 1396 is, it’s actually the unimaginative name of our Private Road.)
The Feast
1396 Spaghetti Squash Fritters (an original recipe)
Ingredients:
1 cup cooked spaghetti squash
1 whole egg
2 teaspoons coconut flour
1/8 teaspoon garlic powder
1/4 teaspoon sea salt
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper
olive oil for pan frying
Instructions:
Whisk egg with coconut flour and spices until well combined. Add cooked spaghetti squash and stir gently until well incorporated. Preheat olive oil in pan to medium heat, using enough oil to cover the bottom of the pan generously. Scoop out batter by the tablespoon and add to the oil, flattening each scoop to resemble a small pancake about 2-3 inches in diameter. Cook until browned on each side. Drain on paper towels. Fritters can be eaten plain or topped with a favorite primal sauce or salsa. Makes about 8 fritters.
The Tribe
Kris & Steve Berg (co-hosts) + 2 kids, Sheryl & Jeff Janosky (co-hosts) + 2 kids, Michelle Murphy +2 kids, Virginia, Kerry & Robbie Norton, plus many drop-ins who wanted to see what the crazy cave girls on 1396 were up to…
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Grokfeast in Illinois
There are times when city dwellers need a break from the concrete. So our group, formed from members of the Primal Chicagoans Meetup group, headed to the edge of the suburbs to a neighborhood surrounded by forest preserves. There was grass! Trees! Insects! It was a great change for many of us and the perfect background for a Grokfeast. Our hostesses turned her house into a temple of food and good times. Her yoga studio held a table of Grok-approved cookbooks that members brought to browse during the afternoon. Another room, dubbed a “man cave,” played the Chicago Bears game (which nobody sat down to watch, of course). Mostly we spent our time outside in a backyard perfect for playing with several four-legged friends.
Tree climbing: We had been eying that tree since lunch started. It was just asking to be scaled.
Memory card game: We wanted to jumpstart our brains as well as our bodies. A card game that involved matching pictures in a game of speed had people jumping out of their chairs with competitive spirit.
Disc: Enough said.
General rough-housing with dogs: Members brought their furry companions, who, when no one was looking, ate a stick of our Kerrygold butter off the counter. They ran around with yellow mustaches for the rest of the day! That didn’t stop us from playing a buttery disc keep-away game with them.
Coconut water blind taste test: We compared six brands of coconut water in a blind taste test, ranking them from 1 to 5. We even cracked a real coconut! (See video) But found no juice inside (wrong kind for that).
Some were great, some were like licking a sweaty basketball player. “Tastes like sweat, but kind of nice for sweat,” one member said. The all-around favorite turned out to be the 100% raw brand, Harmless Harvest.
85% vs. 90% chocolate test: This was an important comparison to make. We could be saying we’re kidding, but the difference between 85% and 90% dark chocolate was huge! And you could have almost twice as much of the 90% with the lower sugar/carb content! We also learned how to eat dark chocolate and enjoyed every crumb.
Cookbook display: Sometimes you just don’t know if you want to spring for that cookbook until you see it in person. Members brought books from their libraries for people to preview. We had more than a dozen cookbooks!
You put your right foot in…
The Feast
Steamed kale/broccoli salad
Marinated grilled veggies
Braised red cabbage and duck
Cashew and banana bars
Raw veggies
Bacon wrapped dates and pineapple
Pork rinds from a local maker
Fruit salad with local apples
Local grass-fed steaks (grilled)
Dark chocolate
Zucchini and butternut squash muffins
Coconut and dark chocolate muffins
Tuna and olive salad
The best recipe… it’s purple!
Braised Red Cabbage and Duck
2 pans—nonstick for the duck, big one for the cabbage
Duck breasts with fat
1 red cabbage
1 medium onion
Olive oil (a few tbsp.)
Dry red wine—like Cabernet Sauvignon or Pinot Noir (1 cup)
Red wine vinegar (2 tbsp.)
Salt and pepper
Jelly (preferably sugar free) (optional)
Instructions:
Thaw the duck if frozen.
Cut the onion and cabbage into small bits and keep them separate.
Fry the duck to render the fat. Keep it on medium-low heat, fat side down, until the fat starts to release. Cook on that side for about 10 minutes. Meanwhile, pour a little olive oil in the other (bigger) pan and start to sauté the onions. Let them brown but not burn.
Dump the cabbage into the big pan. Then pour the duck fat into the big pan, add the red wine and red wine vinegar, and stir. Keep on medium heat. Add some salt and pepper and cover. Meanwhile, flip the duck and continue cooking 3-4 more minutes.
Take the duck out and cut it lengthwise into strips about a half of an inch thick. Or cut into small pieces if you’re serving this as a side dish. Add the duck back to the pan and cook to the point you’re comfortable with. (We did 3-4 minutes max).
Pour the contents of the duck pan — fat and all — into the cabbage pan. Cover and cook for 5-10 minutes.
Serve with the jelly to taste.
A note from the maker: This is a great side dish or a great meal. The key to the taste is duck fat. Most people know cabbage is full of nutrients, but few appreciate the taste and health benefits of duck fat.
The Infographic (PDF)
The Tribe
Cathy Pisano, Gordy Wright, Remy Olson, Todd Flaming, Anthony Apostol, Wanda Vanphou, Mandy, Rob Farmer, Shannon Sullivan, Stephen Weinberg, Matt Broihier, Owen McCall, Happy Smith, Daniella Sucato, Happy Smith, Katie Nieland, Chris Thomsen, Todd Dosenberry
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September 27, 2012
Contest Poll: 2012 Primal Blueprint Workout Videos
At the start of this 21-Day Challenge I put out a call for Primal Blueprint Workout Videos. And you responded with 23 top-notch clips. Boiling the submissions down to the top videos for this poll was no easy task. My crew and I discussed at length what made up a good fitness video. Was it fun and entertaining? Was the workout something we can see ourselves doing? Did it inspire and keep us watching? How well did it represent Primal Blueprint Fitness? On and on. In the end we held a blind vote and ended up with the following four picks. To everyone that didn’t make the cut, many, many thanks for taking the time to put together an amazing contribution to this year’s 21-Day Challenge. Honorable mentions go out to each and every one of you.
Now, for a recap of what’s at stake:
The Prize:
One of the four sizes of Ultimate Sandbag, a Praxis, a 40 foot 1.5″ manila undulation rope, a 6′ x 6′ exercise mat, two RadRollers, and a pair of Vibram FiveFingers.
Who receives this Primal prize package is up to you. Watch the videos below and then make your vote count. This poll will close and a winner will be announced at 4 pm PDT, Friday, September 28.
Note: There is a poll embedded within this post, please visit the site to participate in this post's poll.
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Primal Blueprint Fitness: Islander Man
Mark’s Daily Apple reader Marty submitted this Primal Blueprint Fitness video as his entry to this year’s Primal Blueprint Workout Video contest. This is one in a series of recipe videos, workout videos, Grokfeasts and other contest submissions that will be published all week long. View them all and vote for your favorites later this week. Grok on!
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