Sunday 12/15/13.....Choose one

from the WOD shop.....

#1 -  "Gizmo"

3 rounds for time
Run 800
10 burpees
20 lunges
30 push up
40 squats
50 DUBS

or...........

#2 - EMOM for 10 minutes
3 deadlifts
10 ballslams
* Jan could do a bent over row

* if we did #2, we could do Kathy's spin class after

apple bumpkin breakfast bake

Author: courtney (the foodie and the family)

Recipe type: eggs, breakfast, dessert

Serves: 12

 

Ingredients

• 3 apples, chopped - I used 4 apples
• 3 bananas 
• 8 eggs
• 1 cup almond flour
• 1 can pumpkin
• 1 can coconut milk
• ¼ – ½ cup maple syrup, to taste
• 1 tablespoon vanilla
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ¼ teaspoon sea salt
• ½ teaspoon baking soda
• ¼ cup slivered almonds
• ¼ cup coconut ribbons

Instructions

1. Preheat oven to 425 degrees.
2. Grease a 9 x 13 baking dish with coconut oil.
3. Spread chopped apples in the baking dish.
4. Combine bananas, eggs, almond flour, pumpkin, coconut milk, maple syrup, vanilla, cinnamon, nutmeg, salt, and baking soda in the Vitamix, and blend until smooth.
5. Pour egg mixture over the apples in the baking dish.
6. Sprinkle slivered almonds and coconut ribbons on top.
7. Bake for 45 minutes to an hour or until the eggs are set.

* if you use three ripe bananas I'd go easy on the maple syrup. I used 1/2 cup syrup and 1 banana and it wasn't too sweet. I also baked this at 400 degrees