Unbeknownst to the 5:30 p.m. class this past Wednesday, we were in for a treat. Some of our Zoners, Craig and Tisha Rice, cooked and brought some Paleo treats to share after class!
After a fearsome rowing WOD, we all dug into these yummy Paleo Almond Coconut Squares:
Ingredients
2 cups ground almonds
1/2 cup ground flax seed
1/2 cup shredded coconut (unsweetened)
1/2 cup unsalted almond butter
1/2 tea spoon sea salt
1/2 cup coconut oil
4 drops raw honey
1 tablespoon vanilla extract
Mix together almonds, flax meal, shredded coconut, almond butter and salt in a bowl.
In a small sauce pan, melt coconut oil over very low heat. Remove coconut oil from
stove, stir honey and vanilla into oil.
Add coconut oil mixture to bowl and mix til it forms a coarse paste. Press mixture
into an 8×8 baking dish.
Chill in refrigerator for an hour or until mixture hardens. Remove from
refrigerator, cut into bars and serve.
Notes: Coconut oil is a must, all other ingredients can be changed. However, pecans aren’t as good as almonds! Also, can melt dark chocolate on the top, to give it a slightly sweeter taste. Best option we found was to melt 90% dark chocolate Lindt bar, and pour on the top. (Don’t use cooking chocolate, it’s pretty nasty!)
Thanks so much for sharing your recipe with us, Craig and Tisha!
Today’s Workout:
Buy-in – Warm-up for Clean and Jerk – technique coaching for individuals with less experience in the lift. Coaches scale as necessary for newbies.
WOD – “Jerk Chicken”
1. 4 attempts at a max clean and jerk – jerk must be held under control with feet below shoulders to count
2. 4 attempts at a max overhead squat – bars can be taken from a rack
Add your scores together for your total score for the day!
Cash-out – 200 double unders (or 600 skips) for time
