recipes, as promised:
homemade granola bars
5 cups of nuts/seeds (i used 2 cups of slivered almonds, 1 cup each of walnuts, sunflower seeds, and pumpkin seed)
1 cup coconut flakes
1- 1.5 cups almond butter
1/3 cup oil (i used coconut oil)
1/3 cup honey
2 tsp vanilla extract
1 tsp cinnamon
1 tsp nutmeg
preheat oven to 300. mix oil, honey, cinnamon, nutmeg, and vanilla in a sauce pan and bring to a boil. remove from heat. pour nuts/seeds into a greased 9 x 13 pan and pour oil/honey mixture over them. mix well and distribute evenly before baking for 30 minutes. when you take out the pan, immediately add the almond butter and coconut flakes and mix well. then press mixture into bottom of pan and chill in freezer. cut into granola bars, about 14 (and i keep mine in the freezer or they start to get pretty soft). a yummy, protein-packed, quick meal!
tuna balls
a medium carrot, grated
a large sweet potato, peeled and diced
a large can of tuna in water, drained
half of a large, sweet onion, diced well
1 egg
1 tblsp olive oil
1 tsp salt
dash of pepper
preheat oven to 350. boil sweet potato until soft, drain and mash. mix in a bowl with all other ingredients. shape into balls on a foil-line baking sheet. bake for 25-28 minutes. yields about 12-25 depending on size of balls. can be served warm or cold, but i prefer warm!
yesterday's CF workout was the same one we did a month ago and it marked the end of october's "burpee challenge".
CrossFit 10.30.09
warm-up
3 sets of 10 reps of:
double unders
GHD/sit-ups
ring dips
strength
5-5-5-5-5 push press
weight= 52lbs
WOD
100 burpees
time= 8:32
i beat my previous time by 2 minutes and 20 seconds! it was still killer, and my burpees were still ugly from about 25 on, but the faster time definitely indicates significant progress, so i'm pleased! also, nothing we did today irritated my hand, so it is well on it's way to a full recovery :)
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