Tuesday, May 7, 2013

Today's WOD:
A. Eight sets of:
Jerk x 1 rep (all attempts between 80-95%)
Rest 2 minutes

B. Three sets of:
Row 350 Meters
25 Kettlebell Swings (70/53 lb)
20 Handstand Push-Ups
Rest 3 minutes

Paleo Cinnamon Rolls:

4 eggs
2 tbsp honey
1/2 cup coconut oil
5 cups almond flour
1 tsp sea salt
1 tsp baking soda

2 tbsp coconut oil melted 
2 tbsp cinnamon 
4 tbsp maple syrup

Preheat oven to 350 degrees and line a large baking sheet with parchment paper. In a large bowl mix eggs, honey and coconut oil. Then add almond flour, salt and baking soda. Mix until well combined (I used hand mixer). Dump the doughy mixture onto the piece of parchment paper. Place another piece of parchment on top and roll dough into a rectangle shape about 1/4-1/2 inch thick (I used a rolling pin to do this). Then remove the top parchment paper.

In smaller bowl combine the filling ingredients and whisk well. Spread the filling mixture over the dough mixture. Now the fun part! Using the bottom parchment paper, roll the dough starting at one end (the longer side of the rectangle). Then using a sharp knife cut individual rolls from the rolled up dough, making each about 1-1 1/2 inch thick. Clean blade everytime before slicing new roll, it helps it not to stick to the knife. Spread on the parchment paper. Bake for 15-20 minutes until lightly golden brown.  

While the rolls are baking, mix all the icing ingredients in a small bowl. Remove the rolls from the oven and drizzle with the icing. This icing is a little runny, but if you let the cinnamon rolls sit in it, they absorb it and taste delicious!

1/4 cup coconut milk (I used the full fat canned coconut milk)
1/4 cup maple syrup
1 tsp vanilla
2 tsp arrowroot

Yesterday's WOD Board:

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