Chanko-nabe as served at a restaurant

With colder, wet weather upon us, I found myself craving soup and decided to try my hand at a Japanese delicacy I had heard about before. Chanko-nabe is a common dish for sumo wrestlers in Japan, known for its high protein content. There really is no set recipe for the dish other than typically a dashi- or miso-based broth along with various meats and lots of vegetables. This sounded like an easily modified soup for Paleo purposes, obviously omitting the udon or rice that would usually accompany the meal since I’m not trying to gain weight like a sumo.

For my first attempt at Chanko, I used ingredients almost exclusively from Trader Joe’s for ease in shopping. Since the dashi base has soy, I opted to mimic it by using a piece of kombu seaweed (from Whole Foods) with the low-sodium chicken broth from Trader Joe’s. As I’ve posted before, I heart my crockpot, and used it for this soup since it would allow the mix to slowly come together with minimal supervision. Here’s what I threw in the mix:

  • 2 whole chicken legs
  • 1 bag Seafood Mix (shrimp, scallops, calamari)
  • 1/2 lb. cooked grass-fed ground beef
  • 2 bags shredded cabbage
  • 1 bag sliced crimini mushrooms
  • ~3cups low-sodium chicken broth
  • 1 onion, sliced
  • piece of kombu

I seasoned with salt to taste along with some Coconut Aminos, a tasty soy sauce substitute I read about from Whole9. While it doesn’t look spectacular in pictures, it was actually quite delicious and filling. The next time I make some, I would likely include some bok choy or other greens and maybe try some more Japanese ingredients like bonito flakes, shiitake and enoki mushrooms and daikon.

I will not be bringing samples in for everyone (sorry, Ruth spoils you). However, if you’re interested to try some of the real deal before making your own, I’m looking at getting together a post-WOD excursion to Shinsengumi Chanko in Gardena where they make chanko-nabe to order. They do require reservations, so speak up if you’re interested so we can get a head count and plan an evening accordingly!

There will be no class this Saturday the 30th as we will be at CSULB, cheering on Ruth, Sean and Avelyne in the Nomad Weightlifting Meet!

WOD 10.25.10

Front Squat 3×3

Chilean 33
33 KBS
33 Double Unders
33 Kayaks

9 Responses to “Chanko-nabe Paleofied”

October 25, 2010 at 7:07 AM

My WOD! Did you guys put this on Monday night to make sure I came to the box!?

October 25, 2010 at 7:20 AM

Thanks for this on Xuan… looks like a blast! (sarcasm blasting… stupid dubs)

October 25, 2010 at 7:45 AM

Xuan. I just did this WOD. I don’t know if we’re friends anymore. I’ll have to get back to you. =)

Michael H
October 25, 2010 at 8:00 AM

Xuan looks like you have to show to represent your creation. :)

Marcus I’m in!

October 25, 2010 at 9:14 AM

@Xuan: Yup, it’s the perfect ploy to make you choose between football and us! ;-) It’s a good one, so you don’t wanna miss it!

October 25, 2010 at 9:18 AM

No more games where Ruth blames a tough WOD on Marcus and Marcus blames it on Ruth. We all know the devil behind this monstrosity!! XUAN!!!!!!

99 Kayaks?? I wont be moving for the rest of the week!

October 25, 2010 at 1:11 PM

I’ve caught on to the trainers’ ploy here. We all thought they were offering us a bit of democracy by asking us to recommend WOD’s. But in reality they just wanted to shift the blame so that we would start turning on each other and they could continue their merciless plans unfettered. Evil genius!! Don’t fall for it fellow Intrepids ;P

October 25, 2010 at 5:21 PM

too late xuan… i think your evilness is equal to or greater than marcus/ruth. thats saying a lot my friend….

i’m still sore from 5rnds of 16 wallballs! wtf!?

October 26, 2010 at 8:20 AM

Just so you know the ring dip wallball wod was Sean. Spread the love, it’s not just me, Marcus, and Xuan!!!