7/12/10
Sunday, July 11th, 2010Cinnamon Apple Paleo Muffins
1 c almond flour
1 c unsweetened finely shredded coconut
2 eggs
1 large apple, cored, peeled, and diced
2 Tbsp olive oil
2 tsp almond butter
1/4 c blue agave sweetener
1/2 tsp cinnamon
1/2 tsp salt
a dash of nutmeg
Mix all ingredients and divide evenly into a muffin tin. Bake 15 minutes at 375F. Makes 1 dozen. I brought a couple for Tim to try and he gave them a thumbs up.
The recipe can easily be halved, but fill the 6 unused muffin cups halfway with water so the pan heats evenly.
Some Bonus Variations
Blueberry Muffins:
substitute 1/2 to 1 cup of blueberries for the apples
you could omit the cinnamon or swap it out for another spice
Peach Muffins:
substitute a cup of chopped peaches for the apples
could be really good with local Colorado peaches in the summer!
Nut Muffins:
omit apples
increase olive oil to 3 Tbsp
add 1/2 c chopped walnuts or pecans
maybe add a little unsweetened applesauce too, if they are too dry
We made the blueberry muffins today- we added just a little bit of unsweetened applesauce and some chopped up macadamia nuts to the recipe!!! We heated them for about 15 seconds in the microwave before eating and put just a little bit of coconut oil on top for sweetness!!!!
WOD:
5-3-1 Back Squats
65% of 1 rep max back squat- complete 5 reps
75% of 1 rep max back squat- complete 3 reps
85% of 1 rep max back squat- as many reps possible
NOTE: Be true to the movement standards and be true to yourself. Full squat depth every set every rep.
Rest 3-5 minutes
Dumb bell walking lunge steps 20 meters x 3 sets. Hold dumb bells at side and complete walking movement. Let your trailing leg gently touch the ground.
Let’s all help keep the box clean together. If you see something laying out that doesn’t go there please pick it up and find it a home.
For those of you competing in the Swamp Monster at Crossfit 305 check their website. The movement standards have been posted on the home page!!!! Enjoy!