So as I was saying to Tom earlier, I’m not sure how many people are fans of The Elephant and Castle/TriBeca Chicken wings, but everyone who tries them usually loves them. Well I found out how to make them, it’s surprisingly easy and excruciatingly awesome! The best part is as far as I can tell it’s Paleo (I wouldn’t be having them everyday but as a nice Paleo treat you can’t go wrong!)

SO the main thing you’ll need is Frank’s Hot Sauce (http://www.franksredhot.com/products_b.php) (WFS), then it’s as easy as getting a pound or two of chicken wings, separating them into wing and mini drumstick and bang ‘em in the oven for about 20-25 mins at 260 oC. Alternatively you can deep fry them for about 10 minutes but I think baking is a little better. So when they’re done, melt about 1/2 a cup of butter, add that to a bowl along with your wings and then about 3/4 of a cup of Franks Sauce and presto, beautiful wings! YUM!

And of course you couldn’t have that without Blue Cheese Dip so whip up a batch of that using the below:

Blue Cheese Dip

* 3/4 cup mayonnaise (I usually make my own mayo as store bought stuff usually has sneaky sugar in it)
* 1 clove garlic, minced
* 2 tablespoons finely chopped fresh parsley
* 1/2 cup sour cream
* 1 tablespoon fresh lemon juice
* 1 tablespoon white vinegar
* 1/2 cup crumbled blue cheese
* salt and pepper

Combine all ingredients; chill for an hour or two. Serve as a dip for the Buffalo wings. Makes about 1 1/2 cups of blue cheese dip.

I’ll be putting all of the above into a recipe card for Colm which I’m hoping to have to him in the next day or two along with 20 or 30 other tasty Paleo recipes, so keep a watch and I’m sure our trusty coaches will let you know. Also hope to get the Paleo seal of approval from Will about these wings and ingredients.

Longest post ever, I’m off to make some chilli, catch ye tomorrow!

Also well done to all the newer members, Amy is a tough WOD, from what i could see ye all gave it a real strong go.

Patrick – 11:20 (35Kg/G/SU)
Rob – 10:07 (kb swings)
Eoin O’C – 12:14 (40Kg/G)
Sharon – 7:43 (35Kg/2P/SU)
Louise – 4 rds in 12 minutes
Eamonn – 11:22 (Single Legged Double Unders)
Alan P – 11:32 (35Kg/B/SU)
Damien – 4 rds in 12 minutes
Pixie – 9:25 as rx’d

Bren – 10:35 (40Kg/G/SU)
Stephen K – 9:29 as rx’d
Rosie – 10:15 (15Kg/RR/SU)
Grant – 12:25 (High Box Jumps)

Pat C – 7:12 as rx’d
Lisa – 13:24 (G/SU)
Mr Ryan – 13:14 as rx’d
Michael C – 14:03 (50Kg/G/SU)

Ess 8pm (HPS/HPC)
Etaon: 40-45-?
Alan: 60-57-58
Ian: 56-56-57
Simon: 46-37-35
Shane: 35-45-46

Ah no great effort from you tho..how are you feeling today after it?!