Cavegirl Bakes: Adventures in Vitamix

Well, folks, I might never leave my kitchen now that this beauty dwells in it:


We can blame/thank my Dad, who sent this awesome early Christmas present late last week.


It was such a busy week at work and the studio, trying to wrap things up before the Christmas break — but all I could think about was having some free time over the weekend to experiment and create delicious new eats with the Vitamix. Do any of you have this already? I am probably late to the party on discovering how great this appliance is (Kitchen Aid mixer meets food processor meets ice cream maker meets soup pan!). It’s one of those higher-end kitchen indulgences that I would just never buy for myself — yet wonder now how I ever survived without it!

This is going to make Paleo food prep and Cavegirl Bakes baking sooo much faster and easier. And when I do another round of Whole30 next month? Oh man! Easy peasy.

Example: Saturday, after teaching IndoRow and Circuit Bootcamp classes, I came home and made homemade nut butter inspired by Nuttzo’s blend of nuts and seeds, then Paleo ice cream. In 2 minutes. NO exaggeration. I wouldn’t have believed it could be done so quickly, but this Vitamix thing is a powerhouse.


So I wanted to share the super easy recipes, plus the bootcamp routine – which is perfect for doing on Christmas Eve or Christmas to kick the booty in gear before/amid/after all that time with family and indulgent food. Do you like to get a workout in on Christmas Eve or Christmas Day? I am headed to NC for a few days, and am planning a Christmas Eve run before midnight Mass. It’s going to be a cold one!


Thinking maybe I will have to wear two or three layers over my Handful bra – my favorite to run in. Brrrrr. But hey, Grandma’s cooking is decadent. And Hickory, NC is beautiful so I will enjoy the view as I work up an appetite — even if my feet are numb and my nose is freezing!

OK, so about these recipes. They’re so simple, I hesitate to call them that. Just ingredients that get blended, really! And if you don’t have a Vitamix, a food processor works but just takes longer.

Tasty Trio Nut Butter


  • 1 cup each raw or dry-roasted walnuts, almonds, and cashews
  • 1 Tbsp. each cinnamon, pumpkin pie spice
  • Pinch salt

Directions: Put all ingredients into Vitamix, lock in lid. Start it on Variable 1, then slowly increase to 10 over the course of 1 minute or so, using the tamper stick to push the ingredients down toward the blades. It is done when all is blended and relatively smooth.

Chocolate Berry Paleo Ice Cream


  • 1 cup full fat coconut milk
  • 1/4 cup coconut cream or coconut manna
  • 1/2 cup raw cacao powder
  • 3 drops liquid Stevia, or 1 Tbsp honey or agave nectar (optional)
  • 1/4 cup Tasty Trio nut butter (or your favorite nut butter)
  • 2 very ripe bananas (frozen, in chunks)
  • 1 cup frozen berries (I used blackberries but pick your fave!)


1. Place ingredients in Vitamix, in the order listed. Lock lid in place.

2. Start the Vitamix on Variable 1 and slowly, over the course of about 30-45 seconds, increase to Variable 10 and then High for a few seconds – using the tamper stick to push ingredients down toward blades and ensure even blending.

3. When it goes to high, the sound will change slightly and four mounds will form. This is when it’s done. (Over-mixing past this point will generate heat and melt the ice cream.)

4. Store in freezer and enjoy!

Ice cream! Nut Butter! We better get some muscles moving, no? Here’s a variation on the routine we used Saturday morning, and it requires zero equipment – which means you can do it anywhere, from Grandma’s backyard to a hotel room to your living room or at the gym.

Merry Christmas Circuit Bootcamp

Warmup: 2-3 minutes (try jumping jacks, pogo hops, high knees, skaters, mountain climbers, etc.)

Strength Circuit 1

  • 20 squats
  • 20 pushups
  • 20 burpees
  • 20 tricep dips (use floor or chair)
  • 20 squat-side kicks

Cardio blast 1: 30 seconds of each exercise, in a row. Take a 15-second recovery. Repeat 2 times, for a total of three rounds

  • Jump squats
  • Jump lunges
  • Mountain climbers

Strength Circuit 2

  • 20 plie squat and reaches
  • 20 frog pushups
  • 20 ready-ready-sets
  • 20 V-sit pull-ins
  • 20 bicycle crunches

Cardio blast 2: 30 seconds of each exercise, in a row. Take a 15-second recovery. Repeat 2 times, for a total of three rounds

  • Burpees
  • Spider planks
  • Skaters

Amp it up option: Repeat 1 or both of the strength circuits and cardio blasts!

Now go get your endorphins on and have a very Merry Christmas week! I will be back this week with a new rowing class profile, plus a new TRX core circuit with video.

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2 Responses

  1. Tess says:

    Enjoy Hickory, though it will be cod!! I went to Lenoir-Rhyne University in Hickory in the late 80″s early 90″s and had the time of my life. I live in Raleigh now and love it here too. LRC just made it all the way to the NCAA division ll championship game. Outragous for the school and town!!! Unfortunately they lost to NW Missouri State but it was a great ride. I’m sure Hickory will still be a buzz when you arrive. Merry Christmas!

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