Holy cow, I haven’t done serious conditioning in a while, and this morning’s WOD was a nightmare. Well, not really, but when I read the board my stomach just about dropped out of my butt. I am NOT one for running. I’ve tried to make myself like it, but it’s just not for me. I definitely have fast twitch muscle fibers, so sprints are my friend, and anything over 400 meters is not. So to my dismay, the WOD went like this:
1 mile run for time
2 minute 20 lb med ball overhead hold
1 min rest
20 min AMRAP of
10 heavy kettlebell swings
10 air squats
1 minute rest
800 m run
2 min ring hold
I may have hated every second of it, but I was so proud of myself at the end (once I got past the overwhelming feeling of barfing). I haven’t run a mile straight through in a looong time and I finished in 7:27 so I was pretty ecstatic, and then I got through 11 rounds for the AMRAP, and did well with my ring holds. I can’t believe I only get to CrossFit for one more month. St. Andrews needs to get a CrossFit box pronto! What am I going to do??
So scotch eggs. Man oh man, why have I not made these things before? I mean, protein wrapped around protein? Doesn’t get much better than that. They’re like dinosaur eggs, it’s hilarious.
These things are so rich and delicious, and make a perfect portable picnic or on the go meal when paired with some fruit and veg. Traditionally, scotch eggs are breaded and fried, so to make them Paleo, I opted to keep them naked. Feel free to experiment with the cooking method and sausage meat to suit your tastes. I prefer using a mixture of turkey and pork sausage, and a runny yolk, so I use the stovetop method. Just make sure you use a pot and not a skillet, otherwise the oil will splatter!
- 1 ½ lb sausage or ground meat *
- 6 hard or medium boiled eggs**
- 1 Tbsp paprika
- 2 tsp rosemary
- 2 tsp garlic powder
- 1 tsp nutmeg
- ½ tsp pepper
- Blend meat and spices in a food processor or by hand until fully incorporated. Divide into 6 portions.
- Lay out a large piece of plastic wrap on your work surface, and place one portion of meat in the middle. Flatten the meat into a circle, about ½ inch thick.
- Place one egg in the center, then lift the whole thing up using the plastic wrap, and shape the meat around the egg. If you need to, use your bare hands to gently finish molding the meat into a ball.
- Now here are your two cooking options:
- A) Stovetop:heat up a couple tablespoons of coconut or olive oil in a pot over medium heat. Once the oil is hot (a drop of water will sizzle and evaporate upon contact), place your scotch eggs in the hot oil, and cook for 8-12 minutes depending on your meat, gently turning the eggs periodically to cook evenly on all sides until golden brown.
- B)Oven:Grease 6 cups of a muffin tin, and place the eggs in the tin. Bake at 375 F for 25-30 minutes, then remove and let sit for 5 minutes to cool.
- Serve warm or cold!
**If you want a runny yolk, boil your eggs for 6 minutes, then use the stovetop cooking method. If you want a solid yolk, boil your eggs for 8 minutes then use the oven cooking he center, then lift the whole thing up using the plastic wrap, and shape the meat around the egg. If you need to, use your bare hands to gently finish molding the meat into a ball.