Wednesday 4/27/16 .... #1. EMOM- dips, pull ups, HSPU #2. AMRAP-10 Deadlift, dubs, c&j

#1. EMOM - 15 alternating
     1st minute - :30 dips
     2nd minute - :30 pull ups
     3rd minute - :30 HSPU (or strict shoulder press)


#2. AMRAP - 10
     25 DUBS
     5 Deadlifts
     5 C&J


 

paleo samoa miracle tarts {vegan & gluten free!}

ingredients

for the crust
• 1 c. almond flour (i used honeyville)
• 2 tbsp unsweetened cocoa powder
• 2.5 tbsp coconut oil (melted)
• 1 tbsp maple syrup
• 1/4 tsp. sea salt
for the filling direct link via paleomg
• 1 can full-fat coconut milk (~1.5 cups)
• 1/2 cup maple syrup (or honey)
• pinch of sea salt
• 1 rounded tbsp organic coconut oil
• 2 tsp vanilla extract
• 1/3 c. (finely) shredded coconut
for the chocolate drizzle
• 1/4 c. enjoy life chocolate chips (melted in a double boiler)

instructions

for the crust
1. mix together the 5 ingredients for the crust.
2. spray mini-muffin tin with cooking spray (lay down parchment tabs if desired; see above)
3. mold about 1 tbsp of dough (12 grams) in each compartment like so...
4. place in freezer
for the caramel filling
5. in a small-medium heavy bottomed sauce pan, bring the coconut milk, maple syrup, and salt to a boil over medium-high heat, being sure that they are well combined. reduce to a medium heat, and let the mixture boil down for about 35-40 minutes.
6. add the coconut oil and vanilla, stirring it in till well incorporated. lower heat to create a simmer and continue cooking for another 5-15 minutes or as long as needed until it is a deep caramel color. don’t rush the process... depending on your burner is this process could be faster or slower. stir often toward the end to keep the bottom from burning too much. (a little burning is fine as long as you are stirring it in to the mixture. It will give it a darker flavor.)
7. remove from heat, transfer to a bowl and let cool for 5 minutes then stir vigorously until it’s creamy, shinny and smooth. (free arm workout!)
8. while the caramel is cooking, spread the coconut out on an ungreased cookie sheet and toast the coconut in a 325 degree oven. stir often till golden tan, about 5-7 minutes. remove from the oven and let cool.
9. mix 1 tbsp coconut oil and 1/4 of the toasted coconut into the caramel, saving the remainder of the coconut to sprinkle on top.
10. remove crusts from freezer and spoon caramel mixture into each crust, sprinkling the remaining toasted coconut on top. return to freezer.
11. melt chocolate chips in double broiler and spoon into a small baggie. remove tarts from freezer and cut a small corner of the baggie to drizzle chocolate over the caramel. return tarts to freezer until chocolate hardens.

Notes

caramel can be made ahead of time (without the shredded coconut) and stored in the fridge for up 2 weeks, or freezer for up to 2 months. reheat in a double boiler.