3/12/13 Grab & Go Eats!

It's Winston Churchill who said "He who fails to plan is planning to fail" during World War II...

and your own personal war on balananced optimal eating is no different.

I can not say it enough.... planning is EVERYTHING.  A little extra time spent in the kitchen getting yourself set up for nutritional success is the difference between meeting your goals and a epic fail.   These muffins address my need for a holiday infused smell of baked goods through out the house and are a great grab and go snack. 

Carrot Zucchini Muffins

Oven 350 Degrees

Ingredients

  • 6 eggs
  • ½ cup coconut oil (warmed slightly till just liquid)
  • 1 t pure vanilla
  • ½ cup caramelized date puree
  • (dates cut in 1/2 and baked until they begin to caramelize.  Cooled and then pureed in food processor)
  • ¼ cup banana puree
  • 1 teaspoon fresh ginger
  • ½ teaspoon sea salt
  • 2 cups shredded carrot
  • 1 cup shredded zucchini
  • 1 cup shredded granny smith apple
  • ½ cup coconut flour
  • 1/3 cup almond flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 t cinnamon
  • 1/4 teaspoon fresh ground nutmeg
  • ½ t pumpkin pie spice
  • ½ teaspoon cloves
  • 1/4 cup hemp seeds
  • ½ cup unsweetened cranberries or cherries
  • ¼ cup walnuts, or pecans
  • 3-4 T finley diced candied ginger optional

Preparation

  • Sautee zucchini, carrot, and apple for 1-2 minutes in a teaspoon of coconut oil to release some of their liquid, set aside.
  • Wisk eggs, coconut oil, vanilla, fresh ginger, date and banana, in large bowl.
  • Stir in veggies, cranberries, nuts and candied ginger if using.
  • Sift the coconut flour, salt, baking soda and baking powder together with the spices. Gently stir into the wet ingredients, Scoop ¼ cup of batter into paper lined muffin tins, spray liners with oil first for optimal release.
  • Bake for about 30 minutes

Frosting Optional  (…kinda : )

  • ¼ cup coconut oil
  • ¼ cup coconut butter
  • ¼ teaspoon fresh ginger
  • 1 tablespoon orange zest
  • 1 tablespoon maple syrup. (optional)
  •  Wisk/whip all ingredients together. Frost each muffin with about 2 teaspoons when muffins have cooled.

PLEASE note that the image at right is about 3 Tabelspoons of frosting, way more that the 2 teaspoons reccomended as a serving size. 

This post can be found archived in our AllStar Eats food blog.

Workout of the Day

Warm Up: 

Musical Medicine Balls

Mobility:

Hips and Shoulders @ the wall

Strength: Courtesy CrossFit 808

Back Squat

* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
Rest 60 seconds between sets
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
Rest 2 minutes between sets
Conditioning:

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (53/35 lbs.)
15 Hand-Release Push-ups
CrossFit AllStar