monday 8/31/15.... 10 rounds: 7 pull ups, 7 backsquats 95/65

#1. EMOM-10
     even= 10 pvc pass throughs
     odd= 20 air squats

#2. Stone Carries 5x 20yds

*For stone carries the stone must be carried at the chest or belly height, you cannot shoulder the stone to carry it. The carries must be done in 10 yard increments, and you must put the stone down after each length. 

#3. Metcon - 10 rounds
     7 pull ups
     7 back squats


from Perchance to cook:

Sweet Potato and Ground Turkey Enchilada Casserole

 

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Sauce adapted from Gimme Some Oven's Enchilada Sauce recipe

Author: Perchancetocook

Serves: 6

Ingredients

Sauce ingredients:

• 1 Tbs olive oil
• 1 Tbs + 2 tsp coconut flour ( I like Nutiva for quality and price)
• 4 Tbs chili powder
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp cumin
• ¼ tsp oregano
• 2 cups organic chicken stock

Ground Turkey Ingredients:

• 2 tsp olive oil
• 1 red pepper, diced
• ½ of a yellow onion, diced
• 2 lbs ground turkey
• ½ tsp salt
• ¼ tsp pepper

Layering Ingredients:

• 1 sweet potato, sliced thin
• 1 cup (8 ounces) crumbled goat cheese (Note: omit for strict Paleo)
• 2 cup chopped tomatoes ( I always use Pomi)

Instructions

1. Preheat the oven to 400 degrees.

To start, make the enchilada sauce:

1. Heat the 1 Tbs olive oil over medium-high heat in a sauce pan. Add 1 Tbs of the coconut flour into the oil and mix it into the oil. Let it cook for 30 seconds. (You'll notice that it starts turning brown).
2. Stir in the 4 Tbs of chili powder.
3. Gradually add the chicken stock and whisk ( add ⅓ cup at a time, until a full 2 cups has been put into the pan).
4. Then add the garlic powder, salt, cumin, and oregano to the mixture and stir.
5. Reduce the heat to medium and let the sauce cook for 15 minutes.
6. Then add 2 tsp of coconut flour to the sauce, whisk, and turn the heat off.

Next, cook the ground turkey:

1. Put 2 tsp of olive oil into a large frying pan over medium-high heat.
2. Add the diced onion and red pepper to the pan and cook for 4 minutes.
3. Add the ground turkey, salt and pepper to the pan and cook until the ground turkey is browned.
4. Strain any excess fat from the ground meat and then pour the enchilada sauce on top of it. Mix well.

Lastly, layer the casserole:

1. Grease a cast iron casserole. I used a 3 quart cast iron casserole pot.
2. Put one layer of sweet potatoes on the bottom of the pan (this was ½ of a large sweet potato for me). Top with ½ of the ground turkey mixture. Put 1 cup of chopped tomatoes on top of the ground turkey mixture and then put ½ cup of crumbled goat cheese on top of that.
3. Repeat with another layer of sweet potatoes, the other ½ of the ground turkey mixture, 1 cup of chopped tomatoes, and ½ cup of crumbled goat cheese.
4. Sprinkle with some oregano and put the casserole into the oven for 45 minutes.
5. Cut the first slice of casserole with a metal spatula. Scoop up the enchilada sauce on the bottom of the casserole and top the slice and the whole casserole with it.
6. Enjoy!

Paleo Apple Cinnamon Breakfast Cake

Paleo Apple Cinnamon Breakfast Cake (Grain, Dairy, Nut Free)

Kelly from Primally Inspired 133 Comments

  

This is a great breakfast option to make ahead of time so you can grab and go in the morning.  It’s a very high protein cake (9 eggs!), contains no grains so it’s gluten free and I’ve even made an option to make this completely sweetener free. 

 Apple Cinnamon Breakfast Cake

 6-8 servings

 Ingredients:

 4 cups chopped organic apples, cored and chopped into ½ inch pieces. I had extremely large apple and 2 apples made 4 cups. I think you would probably need about 4 regular size apples to get 4 cups. No need to peel the apples.

½ cup water

1 tablespoon cinnamon

1 teaspoon pure vanilla extract

2 tablespoon coconut oil or butter or ghee

9 eggs

3 tablespoons pure maple syrup or pure raw honey *see below for sweetener-free options

3 tablespoons coconut milk or milk of choice

2 tablespoons coconut flour 

1/2 teaspoon additional cinnamon

heaping ¼ teaspoon baking soda

pinch of salt

 *Sweetener-free option: Substitute the maple syrup/honey for a few tablespoons of my pure fruit sweetening paste or you can add a few dried medjool dates to the apples as they cook**

 Directions:

 Preheat your oven to 350 degrees. In a skillet, saute the apples, water, vanilla and cinnamon until the apples are the consistency of apple pie filling – about 10 minutes. Once the apples are finished cooking, add 2 tablespoons of coconut oil or butter to the mixture and stir until the oil or butter is melted. Allow the apple mixture to cool for a few minutes before adding it to the egg mixture.

 In a medium bowl, whisk the eggs, coconut milk, coconut flour, ½ teaspoon cinnamon, maple syrup, baking soda and salt until well combined.

 Pour eggs and apple mixture into a coconut oil or butter well greased 8×8 pan. Bake for 50 minutes or until the top is nice and golden and the middle is cooked through. Enjoy