SWOD: Bench 5-5-5-3-3-1
WOD:
Row 1000 meters
30 Burpees
20 chest to bar pull ups
Row 750 meters
25 Burpees
20 chest to bar pull ups
Row 500 meters
20 Burpees
10 chest to bar pull ups
*Day 15 sit up challenge - do 90 sit ups
Recipe: Paleo Sweet Potato Casserole
A not too sweet sweet potato casserole recipe using paleo gluten-free friendly ingredients perfect for adding to your collection of Thanksgiving Recipes
Ingredients
2 pounds sweet potatoes
2 tablespoons honey
2 tablespoons maple syrup
2 tablespoons coconut oil
1 teaspoon vanilla extract
1/2 teaspoon kosher salt
1/2 teaspoon nutmeg
1/4 teaspoon cinnamon
1 cup Asian coconut milk in a can (not the light version)
1 egg, lightly beaten
2 tablespoons honey
2 tablespoons maple syrup
2 tablespoons coconut oil
1 teaspoon vanilla extract
1/2 teaspoon kosher salt
1/2 teaspoon nutmeg
1/4 teaspoon cinnamon
1 cup Asian coconut milk in a can (not the light version)
1 egg, lightly beaten
topping
1 cup coarsely chopped pecan pieces
3/4 cup finely chopped dates
1/2 cup almond meal or unsweetened coconut
2 tablespoons maple syrup
2 tablespoons coconut oil, melted
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon kosher salt
1 cup coarsely chopped pecan pieces
3/4 cup finely chopped dates
1/2 cup almond meal or unsweetened coconut
2 tablespoons maple syrup
2 tablespoons coconut oil, melted
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon kosher salt
Instructions
Preheat the oven to 350° F.
Peel the sweet potatoes and cut them into 2 inch pieces. Add them to a pot of boiling water and cook them unti they are fork tender, about 15-20 minutes.
Drain the sweet potatoes and add them to a food processor along with the honey, maple syrup, coconut oil, vanilla extract, salt, nutmeg, and cinnamon.
Puree the sweet potato mixture until creamy and smooth.
With the food processor on, slowly add the coconut milk followed by the egg. Continue to puree until well mixed and smooth.
Grease a pie plate with coconut oil. Pour the smooth sweet potato mixture into the dish, spreading it out in an even layer.
To make the topping, add the the pecans, dates, almond meal, maple syrup, coconut oil, cinnamon, nutmeg, and salt to a bowl. Mix all the ingredients until evenly combined.
Sprinkle an even layer of topping over the sweet potato puree.
Bake the casserole for one hour or until the topping is golden brown.
Peel the sweet potatoes and cut them into 2 inch pieces. Add them to a pot of boiling water and cook them unti they are fork tender, about 15-20 minutes.
Drain the sweet potatoes and add them to a food processor along with the honey, maple syrup, coconut oil, vanilla extract, salt, nutmeg, and cinnamon.
Puree the sweet potato mixture until creamy and smooth.
With the food processor on, slowly add the coconut milk followed by the egg. Continue to puree until well mixed and smooth.
Grease a pie plate with coconut oil. Pour the smooth sweet potato mixture into the dish, spreading it out in an even layer.
To make the topping, add the the pecans, dates, almond meal, maple syrup, coconut oil, cinnamon, nutmeg, and salt to a bowl. Mix all the ingredients until evenly combined.
Sprinkle an even layer of topping over the sweet potato puree.
Bake the casserole for one hour or until the topping is golden brown.
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