Rest Day 6/28/12

Magic Coconut Bars

Everyone LOVED the PALEO Coco Bars Tina made at the Pot luck.  So I asked her to share the recipe.  It has aslo been added to our Paleo Recipe page.

Makes 16 bars

Crust:

½ cup blanched almond flour

¼ cup coconut flour

¾ cup unsweetened shredded coconut

¼ teaspoon sea salt

1 teaspoon vanilla

1 tablespoon coconut nectar

¼ cup coconut oil, melted

Preheat oven to 350 degrees F. Line an 8×8 metal or glass dish with parchment paper so that it hangs over the sides for easy removal.  Combine all ingredients for the crust in a large bowl and press firmly into the prepared pan.  Bake for 12 – 15 minutes until golden brown.  Remove from oven and cool on wire rack while preparing the filling.

Filling:

1 can full fat coconut milk

2 Tablespoons coconut nectar

½ vanilla bean, scraped

¾ cup Enjoy Life chocolate chips

1 cup unsweetened shredded coconut, toasted

½ cup chopped almonds, toasted

¼ cup chopped walnuts, toasted

In a saucepan over medium heat bring coconut milk, coconut nectar and vanilla bean to a low boil, reduce heat and simmer for approximately 45 minutes, stirring frequently until it’s reduced by half.  The coconut milk mixture should be very thick, you should have about ¾ cup once reduced, remove from heat and cool slightly.  Pour ½ of the condensed coconut milk over the crust and spread to the edges. Layer ⅓ of the shredded coconut, half of the chocolate chips and half of the nuts on top of the coconut milk and lightly press down on the toppings.  Add a second layer with ⅓ shredded coconut, chocolate chips and nuts.  Pour remaining condensed coconut milk over the top of the layers.  Top with the last ⅓ flaked coconut.  Bake for 30 minutes.  Remove from oven and let cool.  Place the pan in the refrigerator and cool for 2 hours or overnight.  Gently lift the parchment out of the pan and place bars on a cutting board or other flat surface.  Using a large knife cut into 16 squares.  Enjoy!

By: Tina D

WOD 6/28/12

 5-10 Minutes Hip/Back Mobility

1 Minute each: Bear Crawl/Crab Walk/Inch Worm

Front Squat– 3/3/3 (Max Effort)

For Time: 30 Front Squat (155/115)/30 Ring Push Up/15 Front Squat/15 Ring Push Up