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Tuesday December 16, 2014 CrossFit Stapleton- Denver, CO

Acorn Squash and Poppy Seed Breakfast Muffins

 

muffs

Ingredients

  • 1 acorn squash (2 cups mashed)
  • ½ cup honey
  • ¼ cup coconut oil, melted
  • 3 eggs
  • juice of 1 lemon
  • zest of ½ a lemon
  • 1 cup almond flour
  • ½ cup coconut flour
  • 1 teaspoon baking soda
  • pinch of salt
  • 1-2 teaspoons poppyseeds
  • coconut butter, melted (to garnish-optional)
  • organic honey (to garnish-optional)

Directions:

  1. Preheat oven to 400 degrees.
  2. Cut acorn squash in half. Place cut side down on a baking sheet and bake for 25-30 minutes until squash is super soft. The softer the squash gets, the sweeter it will taste.
  3. After squash has cooked, remove seeds and excess strings. The remove the soft squash from the skin and place in a food processor. Then add honey, coconut oil, eggs, lemon juice and lemon zest.
  4. Once mixture is combined, in a large bowl add dry ingredients- almond flour, coconut flour, baking soda, and salt -whisk together.
  5. Pour wet ingredients from food processor into the dry ingredients bowl. Mix until well combined. Fold in poppy seeds. (the mixture will be a little thicker then runny muffin mix so don’t be freaked out)
  6. Use an ice cream scoop to scoop equal amounts of the mixture into a muffin tin. This should fill 9-11 full muffins.
  7. Reduce oven heat to 350 degrees. Bake muffins for 35-40 minutes. These will take longer than most because the acorn squash is so dense, so keep an eye on them, they may need longer based on your oven.
  8. Remove from oven when they are slightly brown on the top and completely cooked through.
  9. Garnish with coconut butter and honey drizzle on top.
CROSSFIT CLASSES: 
A. Push Press – 5, 5, 5, 5, [5]
B. Bent Barbell Row – 4×8-10 – rest 30 sec
13 minute AMRAP – 100%, tough effort
2, 4, 6, 8, 10….
OH walking lunge steps  (45/25# plate)
Burpees over plate
BOOTCAMP RX CLASS: 
A. Team Pace 85-90% Aero- 
12 Minutes – Teams of 3
“Roll the Dice”
1= DB Weighted Squats (30/20)
2= DB Push Press (30/20)
3= Bicycle Crunches
4= Supermans
5= V-ups
6= Burpees
1 or 2 = 5 reps
3 or 4 = 10 reps
5 or 6 = 15 repsRest 6-8 min.B. Pace 85-90% Aero- 
5 Rounds for Time:
150m Run
40′ Walking Lunges
40 Mountain Climbers
10 Push-ups
40′ Walking Lunge

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