Today marks the last official day of the Intrepid Whole 30 Challenge (just in time for the big game right!?). Please don’t go off of the deep end and go crazy eating every junk food known to man. Be smart about how you reintroduce foods and get even more in tune with how your body reacts to the gradual reintroduction of non-W30 foods. Got it? Good.

Being that I’m a Buffalo boy, I love me some good chicken wings. Especially for the super bowl. So I’ve been hard at work in the kitchen looking for ways to clean up one of my gameday favorites. Here’s what I’ve come up with:
Option 1: Baked Wings

• Preheat the oven to 400 degrees
• Lay the chicken wings on a cookie sheet or flat pan and brush with olive oil.  Season with salt, pepper, and red pepper flakes.
• Bake at 400 degrees for about 15-20 minutes and flip
• Bake another 10-15 minutes until they begin to brown and crisp

Option 2: Fried Wings

• Heat coconut oil in a deep fryer, wok, or pot so that at least a few wings are completely covered.  I used a wok so I could only fry about 3-4 wings per batch.  The upside is that I didn’t use all of our coconut oil for one batch of wings.  The downside is that it takes much longer depending on how many wings you’re making.
• The oil is ready when you hear it start to sizzle.
• Add the wings to the hot oil but please be careful as the oil can splatter
• Keep an eye on the wings and flip them at least once, usually about 3-5 minutes into the frying
• The wings are done when they start to brown

Sauce:

No matter which method you choose for cooking the wings, the method I used for the sauce is the same.  I tried 2 sauce recipes, one using Ghee and one using coconut oil, and Ruth and I both seem to enjoy the ghee better.  Traditional Buffalo wing sauce uses butter, but as we know from the past month butter is less than ideal, so ghee is a pretty close alternative while still giving the wings some flavor.

• If the ghee or coconut oil is solid, melt it in a small bowl in the microwave.  If it is already liquid then simply pour into a small bowl or cup and skip the melting.

•  The best tasting clean Buffalo style hot sauce I’ve come across is the Tabasco brand Buffalo hot sauce.  Simple, clean, and tastes great.  Once the ghee or coconut oil is melted just add the sauce to suit your taste.  Mix in the sauce thoroughly.

• Once the sauce is ready, put the chicken wings into large mixing bowl, add the sauce and toss the wings around in the bowl until they’re slathered in sauce.
• Serve and devour!

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Operation SEND TOM SOME GOODIES FROM HOME goes into phase 2 this week. That means we plan on sending his second goody box out by the end of the week. Tom mentioned that hand sanitizer, Starbucks VIA ready brew coffe packs (instant coffee), homemade cookies and treats, coconut water, and lara bars are always appreciated. Just drop off anything you’d like us to send in the box near the front door. Thanks again Intrepids!

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Intrepid W30 Finale Workout
Max Rep Deadlift at 85% of 1RM
Rest at least 2 mins
Max Strict Pullups
Rest at least 2 mins
Sprint around the block for time

*For those still eligible to win the challenge be sure to take your “after” photos before leaving today