By: Sarah Fragoso. Sarah is a best-selling author, trainer, mother of three, and blogger at Everyday Paleo. This recipe was originally published on Everyday Paleo in March 2013.

"I have to say I was really impressed with this one; the taste and texture of the sweet potato bun along with the flavors of the lamb and ginger-cilantro aioli was delish! I hope you and your family enjoy this as much as we did!" 
- Sarah Fragoso, Everyday Paleo


2 pounds ground grass fed lamb
1 teaspoon sea salt
1 teaspoon black pepper
2 garlic cloves, minced
1 tablespoon bacon fat
Garnishes for sliders; romaine lettuce, red onion, Roma tomatoes and dill pickles


1. Season your grass fed lamb meat with the salt, pepper and garlic; mix together and with your hands and create your sliders. We made a total of 12 sliders, about 1/2 inch thick and about 4 inches across (more of an oval shape to fit the “bun”).

2. Heat the bacon grease in a large skillet over medium high heat and cook the sliders for about 3-5 minutes per side. Lamb cooks quickly, so watch closely and do not overcook! Overcooked lamb tastes too gamey in my opinion. 


3 medium to large white sweet potatoes peeled and sliced 1/4 inch thick (lengthwise), a good knife will come in handy here.
Sea salt, garlic powder, pepper, oregano, italian seasoning


1. Preheat oven to 375.

2. Lightly season sliced white sweet potatoes with sea salt, garlic powder, pepper, oregano and italian seasoning. Place sliced sweet potatoes on a baking sheet that is lightly coated with coconut oil and bake at 375 for approximately 10 minutes, then flip them over and cook for another 10-15 minutes or until done.

3. Let finished sweet potatoes rest for a few minutes


2 tablespoons minced cilantro
Juice of 1 lime
1 cup homemade mayo
1 teaspoon diced jalapeño
1 teaspoon grated fresh ginger


1. Mix all ingredients togther in a bowl.


By: Taylor Riggs. Taylor is a CrossFitter, modern day cavegirl, and blogger at Taylor Made It Paleo. This recipe was originally published on Taylor Made it Paleo in January 2014.

 "No, silly. These do not have real peanut butter in them. I wouldn’t do that to you. People would get angry. They would call me a hypocrite for claiming to be paleo while eating peanut butter and they would stop coming to my site. So no peanut butter here. But maybe some in my pantry. Whoops." 
- Taylor Riggs, Taylor Made It Paleo


1/2 cup coconut sugar
1/4 cup unsweetened cocoa powder
1 tsp baking soda
1/4 tsp sea salt
1 cup sunflower seed butter (or other nut/seed butter)
1 egg
1 tsp vanilla
1/2 cup Enjoy Life chocolate chunks (or dark chocolate)


1. Preheat oven to 350 and cover a baking sheet with parchment paper or grease with coconut oil.

2. Combine coconut sugar, cocoa powder, baking soda, and salt in a small bowl.

3. In a large bowl, combine sunflower seed butter, egg, and vanilla.

4. Slowly add dry ingredients to wet until all are well combined.

5. Stir in chocolate chunks.

6. Spoon rounded tablespoons of batter onto baking sheet and flatten each with the back of a spoon.

7. Bake for 10 minutes.

8. Remove from oven and allow to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.

9. Eat your nut free heart out.


Paleo Challenge FAQ, what do you want to know?

Due to the Paleo Challenge being held between 2 gyms, in the middle of the week and having a lot of people participating in the challenge having done it before - we are going to switch things up little.

This time we are inviting everyone to email in with any questions at all they may have in regard to all things Paleo and the challenge. Please feel confident to ask any questions no matter how silly you think it may be, generally these are the same questions many people are all wondering about. We won't publish who asked each question.

Email all questions through to and we will do our best to answer them all and publish the answers for everyone to see. Email in your question as soon as possible as we want to have the FAQs posted up by the start of the challenge.

What are your questions?

What are your questions?

Upcoming SXF Paleo Challenge for May

Here are some specific details regarding how the challenge will run and some new and improved changes.

The challenge will start Thursday the 1st of May. That will be the day you start eating Paleo. The Challenge will end Friday the 30th of May.


The workouts will be on the day before and first day of the challenge. The day that we require people to get their measurements done, weighed, fat percentage and photos taken will be the 1st and the 30th. After all our classes both Willeton and Nedlands will be having a brief Phat (Paleo chat) to answer any questions for new Pallengers (Paleo Challengers) or people with additional questions. The workouts will be re done on Thursday the 29th and Friday the 30th of May. Thursday evening or Friday morning will be the times to redo your measurements and photos.

The entry into the challenge is $25 which includes a before and after measurements, photos and body fat readings. You get a booklet with detailed information about the science and tips for eating Paleo. This booklet also doubles for a food diary which is required for the points system. Also some additional Paleo information material and before and after photos taken. You will also be given access to a private Facebook group where you can ask questions, get motivation and grieve over missing coffee. Only participating Pallengers will be in the group.

There will be 4 different prizes available for 4 different categories - Biggest transformation, performance award, points award and people's choice award. I have attached the points system.

If you have any questions please comment below. May the Paleo be strong with you.

Day 11 -Steamed Prawns Served With Mango and Avocado Salsa-

Serves 2

600g Whole Large Steamed Prawns

Peel and Devein (remove poop tube)


2 large Fresh Mangoes (diced)

2 Avocado (cut into chunks)

1 Red Onion (diced fine)

1 Red Chilli (finely chopped)

1 Lemon


Gently Mix all Ingredients, don’t over mix it will turn to mush.

Place Salsa on plate Prawns on top.

Squeeze lemon juice all over.



Day 10

By now hopefully we are on track and have a good understanding of what we can and can't eat. Experiment with stuff now, mix stuff together and throw in a few spices here and there.

It is great to hear that everyone is doing some of there own research as well. Own your body and tell your mind/stomach that you don't need that chocolate or that sugar filled drink just as you have told your limbs to pick up that bar one more time or to punch out that last push up during a WOD. Compare what you are going through now to what you have gone through in a WOD or even life and ask yourself is it really that bad, is it really that hard or am I being a big sissy?

The Weekend

The weekend is apon us and there has been alot of talk about what to do and how hard it is going to be. Use this time to experiment with some things, don't think too much baout food and you all should do well.


Pear and Blueberry Crumble


12 Pears

150g Blueberries

1 Lime

250ml Water

50g Almond Flakes

50g Hazelnuts

50g Desiccated Coconut


Peel Pears.

Remove Core and Woody bits

Cut Each Pear half into about six pieces

Put Pear in a pot with waer and bring to the boil.

Once boiling turn down to a gentle simmer and cover

Cook for about 10mins with the lid on

Remove Lid add Blueberries

Cook for a further 15 mins with the lid off

Until Pear starts to break down and go a bit mushie

Zest and Juice the lime, then add to pot.

Cook for 2 mins

Scoop out into oven proof dish

Combine Crushed Hazelnuts, Coconut and Almonds

Sprinkle on top

Bake @ 180 until crumble is nice and golden.

Day 5 -Flexible Frittata-

In a large non-stick fry pan:

50ml Extra Virgin Olive Oil

8 Swiss Brown Mushrooms

1 Brown Onion

1 Red Capsicum

1 Yellow Capsicum

4 Asparagus Spears

1 Handful of Flat Leaf Parsley

8 Large Free Range Eggs (Scrambled)

Sautee all ingredients in olive oil, add eggs and bake at 180º until just cooked.

About 15 minutes

The Flexible Part comes with the ingredient list, if you don’t like it leave it out. If you have a favourite, add it. Spinach, Zucchini, Chilli, Garlic, Carrot, Pumpkin, Avocado, Herbs

Day 4 Breakfast Idea

Spanish Fried Eggs

With Grilled Asparagus And Roasted Red Peppers


4 Eggs

8 Spears of Asparagus

1 Red Capsicum

Pinch of Ground Coriander

Pinch of Ground Cumin

Pinch of Ground Paprika

Pinch of Ground Turmeric


Roast Capsicum over flame until skin is black and blistered

Remove Blistered Skin and Seeds, Slice thinly.

Mix Spice together.

Grill Asparagus add roasted peppers

Fry eggs and sprinkle with spice mix


Day 3 -Paleo Bake-

In a Large Sized Pot or Wok

60ml Extra Virgin Olive Oil

1 onion (Diced)

1 Clove Garlic (Crushed)

1 Red Chilli (Chopped)

Cook onion, garlic and chilli in olive oil on a medium to low heat until the onion is soft and translucent

500g Beef Mince

1 Pack Fresh Thyme (chopped)

1 Pack Fresh Oregano (Chopped)

6 Large Leaves of Basil (Shredded)

Half Tea Spoon Ground Cumin

Half Tea Spoon Mild Paprika

1 Kg Fresh Tomato (Chopped)

2 Carrots (grated)

Add Mince, Turn heat up to high and Cook until all Mince is Lightly Brown

Add Herbs and Spice Turn heat down to Medium

Add Tomato, Carrot and Cook on medium for about 30 minutes

2 Green Zucchini

2 Yellow Zucchini

Thinly Slice Zucchini, Pour Meat into an oven proof dish Cover with Sliced Zucchini and Bake @ 180° Until Zucchini is cooked. About 15 Minutes.


Huge shout out to Rosco from Zafferano Restaurant for all the effort he put into coming up with these recipes back in the day. If anyone is looking to go to eat Zafferanos is at the top of our list, if you ask nice enough Ross will give you his left arm to eat.

1 Day To Go

This has come about because there has been a lot of chatter about diet and nutrition of late. This is not about turning you all into ‘cave man’.


Un-fortunately, many people are clueless as to how modern food techniques have damaged the quality of healthy food, of how chemicals and carcinogens enter our body almost every second of the day, how important sleep is to our health and how a good diet based off the foods we were created to eat can dramatically alter the quality of our health.

During the month of September we are going to set the challenge of trying to clean up your eating habits and improve your knowledge of what you should be eating and what you shouldn’t be. We will have a blog on the web page to post what you have been eating, ideas, recipes and anything else you wish to put up there. Your measurements & weight will be recorded for those of you who would like to see the improvement you can make over the month.

With the support of the other athletes here at Southern CrossFit it should be a fun way to improve your thoughts on diet.

So what is the Paleolithic Diet?

The Paleolithic diet / paleo diet is the oldest and most basic diet which humans have evolved with; it is basic to our biology, our digestive system and is what provides us with good health.

The paleo diet focuses on consuming foods we as humans evolved to eat, while simultaneously eliminating the over processed sugar laden foods now linked to causing the many, many diseases we are faced with in society today.

Around 40 thousand years ago, we humans lived as hunter gatherers; we lived off the land and what the land provided for us to eat and drink. As hunter gatherers, we fed off fresh fruits and vegetables in season, nuts, seeds and animals. There are many people who still live off the land, many villages in Africa and China will grow their own crops and eat what is available to them.

So What Foods Make up The Paleo Diet?

  • · Meat
  • · Fish
  • · Plants
  • · Vegetables
  • · Fruits
  • · Nuts and Seeds

These foods are available through Mother Nature with no agricultural or processing needed to be edible.

But things have changed. No more than 100-200yrs ago the industrial revolution began to refine and process foods until hardly any nutrition was left within those food products. Bread became whiter and whiter, dairy went from raw to pasteurized and sugar began to make its way into almost every modernized food product.

We are living in a society where the rate of illness and disease is on a continuous rise, in America alone there are 23 million people diagnosed with cancer every year, 41 million people diagnosed with heart disease, 50 million people with high blood pressure, 80 million people with diabetes (and that’s expected to double in 2 generations) and 64% of adults in America are either overweight or obese.

Nutrition has the ability to take charge of our health, wellness and longevity. Whether the nutrition is good or bad, the foods we put into our mouth can dramatically alter our hormones, our energy levels and of course, our well-being.

Studies have shown that 70% of all deaths in America are diet related, I wouldn’t be surprised however if that statistic was more like 90%.

There is a common link towards nutrition and health, and nutrition for treating illness. As Hippocrates said “Let food be thy medicine and medicine be thy food“.

Good nutrition, obtainable through the consumption of nutritionally rich foods making up the paleo diet has and continues to treat and cure many conditions which go un-treated (and sometimes looked at as un-treatable) every day. Illnesses such as epilepsy, a condition many children and adults continue to face on a daily basis has been cured many times in both children and adults through the dietary changes of following a paleo diet. Unfortunately in most cases medication will be prescribed and often continue to be prescribed for a lifetime