Create Your Own Macadamia Nut Butter in less than 5 Minutes!

I hear you can eat Macadamia Nut Butter on fruit. I prefer it directly off the spoon.

I hear you can eat Macadamia Nut Butter on fruit. I prefer it directly off the spoon.

I was at a Masters CrossFit Competition this weekend. I finished last, thanks for asking.

When I had finished my fourth WOD I wandered outside to the parking lot to have my favorite Post-WOD meal, pulled pork and sweet potatoes.

While I was with Sweet Molly, we engaged in a long chat with Mr. Paleo Snack guy. I was raving about his Coffee Protein Bars, that I get at one of the local boxes. Then he went off on a tangent about other products. “Blah, blah, blah, Macadamia Nut Butter, blah, blah.”

Whoa!! Back up the truck pal. Did you say “Macadamia Nut Butter”. I had never heard of such a thing.

Molly gave me a look. It was like she was in my skull, reading every thought that flashed by. She knew a monster was about to be unleashed in my kitchen. Nut butters are my Kryptonite. I often make a pound or two of Almond Butter every week, and yes, I consume it all singlehandedly. But this was something new. A blank canvas of nutty goodness.

What drew our ancestors to nuts – the caloric density and the fat content – is what makes them “dangerous” to modern man.

Monday, I stopped by my local Trader Joe’s, which is conveniently located 800 meters from the Box. I know because it is the turnaround for one mile runs (I did it once, I hate cardio). I picked up a 10 ounce bag of roasted, unsalted Macadamia nuts, and I broke all the speed limits as I aimed my truck for home.

I tossed the nuts in my trusty food processor and hit the Launch Button.

Within two minutes there was a creamy, buttery, batter-like substance in the food processor bowl. It was actually watery, compared to almond butter, which is thick and somewhat sticky when freshly made. So I added coconut oil, so it would congeal when chilled. Then I added amber maple syrup.

Oh my goodness, this stuff is amazing. My challenge was to not just stand at the counter with a spatula and eat the whole batch. Remember, Kryptonite!

This does NOT include Coconut Oil and Maple Syrup.

This does NOT include Coconut Oil and Maple Syrup.

Ingredients:

  • 10 ounces of Macadamia Nuts
  • 3 Tablespoons of Coconut Oil
  • 3 Tablespoons of Maple Syrup (optional)
  • A dash or two of Pink Himalayan Sea Salt (optional)

Toss nuts into the food processor for a couple minutes until creamy. Add remaining ingredients, blend another minute.

Transfer the finished product into small jelly jars and refrigerate. Be sure to lick the bowl.

One Reason I Love CrossFit?

CrossFit is a Family Affair

CrossFit is a Family Affair

Today I completed my first dedicated Masters Event. It was a same-sex partners Comp. So my gal pal Julia couldn’t be my partner. Even if it was mixed couples, since she is half my age, she would not qualify as a Master.

So I had to get a male partner who was inexperienced enough that he would be undeterred from the challenge, since I have the dubious distinction of always finishing last.

I was blessed to have a newbie to CrossFit Competition join me. Todd is quite a guy. He wandered into our gym about a year ago. His dedication has paid great dividends in his personal quest to make himself fit and healthy, as he has entered into his fifties.

His two daughters also work out with him at the gym. I know the girls are quite proud of their Dad.

In addition to CrossFit, he has recently finished his first 5K roadrace. He is also a regular at Sunday morning Boot Camp (which I have managed to avoid like the plague). Todd is a remarkable example of dogged persistence.

Last week we rehearsed an abbreviated version of three WODs. One particular WOD consisted of 30-20-10 Thrusters and Lateral Bar Burpees. We were awful, but we figured a strategy to plod through it, but we would run out of time. Today, we came out and shaved six minutes off our practice time. Yeah we were still in last place, but we got through it in fine form.

I joke that the beauty of being last is that the whole gym is rooting for you, and that was certainly the case. Todd was a fan favorite. His family was out in force, wife, daughter, grandkids, and his Dad. The high point for many spectators was watching Dad, whose face was beaming with pride for his son, as tears of joy ran down his cheeks.

Why do I do CrossFit? Well, one key reason is People. I meet people I admire, people I respect. In the case of this Masters Competition, it was an opportunity to witness the love of a remarkable family across four generations.

 

How to make a Jack-o-Omelet

It's Fall! I live in New England! Everything is better with Pumpkin!

I got home from the gym this morning and I had plenty of eggs, but no bacon. I like eggs, but I wanted something more than a plate of scrambled eggs. I would have liked an omelet, but I didn't see a lot to choose from, to fill one. Then I … [Continue reading]

9 Simple ways to make Oatmeal Taste Great

Every year near the Autumnal Equinox, our Paleo ancestors hunted for Pumpkins.

Two weeks ago I posted a story and a recipe about cold oatmeal. The story stimulated a lot of conversation regarding the Pro and Con of "Militant Paleoism". Hmmm, perhaps I should copyright that phrase, or at least register it as a new domain … [Continue reading]

Make Mine a Simple Dark Roast Please

We don’t drink no sophisticated city coffee here.

Note: I am in the process of shutting down three other blogs that I have written over the past five years. As I was cleaning house, before pulling the plug on one, I came upon this story I had written before I had launched Defiant Wellness. I do hope … [Continue reading]

What must you do to impact the people around you?

Life can be so sweet if we take the time to look beyond ourselves, and observe others around us.

I spend a great deal of time writing about food and fitness, rest and recovery. Why? Because I think it is important for a person to take proper care of his body? Why? So he can function well in this life. There are times when I need to sit back … [Continue reading]

How to Increase Coffee Consumption, while Reducing Coffee Costs

At home I never drink Starbucks. My favorite coffee is Kicking Horse. It ships in Kilos bags for you weightlifters who are into Coffee & Kilos.

I often read articles or Facebook conversations regarding the Pro and Con of Supplementation. Is my morning coffee a supplement? Perhaps. I love my Clover-Brewed coffee from Starbucks. During the summer, I usually get an Iced Guatamalan Antigua … [Continue reading]

Why Oatmeal is NOT Paleo – an Oatmeal Recipe

Easy-Peasey Cold Oatmeal - Dry Ingredients in a Ball Jar

I shifted to a 100% Paleo diet in winter of 2012. Generally speaking, Paleo has served me very well as a framework for a healthy whole food lifestyle. I confess that I am not a scientist, so I embraced a lot of what I read on trust of certain … [Continue reading]

Who wants to break out of a Plateau? Part 2 – Motivation

no-quitting-picture-quote

This is a Part 2 of a six-part series that began last week, when I posed the question of breaking out of Plateaus. When I use the word Motivation at this moment, I am specifically seeking my personal reason to get off my lazy butt to do the other … [Continue reading]

Who cares about Elite Performance?

Photo by: Sebastian Kaulitzki

Last weekend I attended a 3-Day workshop, Essentials of Elite Performance, conducted by Dr. Eric Cobb, the founder of Z-Health. Typically I do not have sufficient attention span for three days of anything. But this workshop captivated my attention … [Continue reading]