Our recipe of the month and nutrition tips are in transition. Julie is currently unable to provide us with regular content, so in the coming months you will be hearing from several voices within the B3F community.

Many of us are freshly back from our summer holidays. Just like the end of last summer, I would like to share with you my experience with CrossFit drop-ins, and encourage all of you to do the same when you are travelling for business or pleasure.

All the basics are in last year’s news item on drop-ins.

This summer’s travels took me back to CrossFit Coolidge Corner in Boston, as well as to CrossFit Palm Beach in my home town of Jupiter, Florida. I was hugely impressed with the owners, coaches and athletes at CFPB. I was jetlagged and went to a 6am class, and I was stunned by the number of athletes who were finishing up the 5am class. Not only did I learn new exercises and get a fresh perspective on various techniques, CFPB was engaging in some fun community activities. There was CrossFit bingo, which I never fully figured out. But essentially you get a bingo card with various exercises, WODs, etc, and if you completed a row over the course of a month you win a free class. They also have a book club. All of this got me scrolling through their website, which like ours has a blog with nutrition tips and recipes. In one of those blog posts an athlete recommended the recipes on PaleOMG (I’m not convinced by the paleo diet craze, but I’ve got an open mind). So I scrolled through them. Some look so yummy I have a hard time believing they are healthy. But this recipe for Asian broccoli salad is a safe bet, and a great way to spice up a standard green vegetable. Check it out!

Asian Broccoli Salad

Prep Time: 10 mins

Cook Time: 2 mins

Total Time: 0:12

Yields: 4-5


  • 2 heads of broccoli, cup into florets (about 4-5 cups of florets)
  • 1/4 cup cashews, toasted in pan
  • For the dressing
    • 1⁄4 cup sunflower seed butter
    • 2 tablespoons honey
    • 2 tablespoons olive oil
    • 1 tablespoon sesame oil
    • 1 tablespoon coconut vinegar
    • 1 tablespoon coconut aminos
    • juice of 1⁄2 lime (about 1 tablespoon)
    • 2 cloves garlic, chopped
    • 1 teaspoon minced fresh ginger
    • 1⁄2 teaspoon fine sea salt
    • 1⁄2 teaspoon red pepper flakes


Bring a large pot of water to boil. Once boiling, fill a large bowl with ice and water to create an ice bath. Place florets in the boiling water to cook for 1½ minutes, until slightly tender, then remove with a slotted spoon and immediately dump into the ice bath to stop the cooking process and keep the broccoli tender. Once cooled, drain and pat dry.

Blend together all the ingredients for the dressing until smooth.*

Pour dressing over broccoli then add in the toasted cashews and mix until completely combined.

Serve immediately!

*If dressing is too thick, add a tablespoon of water to thin it out. This consistency will depend on the amount of oil in the sunflower seed butter since all brands range.