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Recipe Friday! Granola Bars



  • 4 cups of assorted nuts;
  • 1 cup shredded coconut;
  • 1 cup of dried fruit; (dates, raisin, etc.)
  • 1/3 cup coconut oil;
  • 1/3 cup almond butter;
  • ¼ cup raw honey;
  • 1 tsp. vanilla extract ;
  • 1 tsp. cinnamon;
  • 1 tbsp. sea salt;

    1. Soak the nuts overnight in warm water with the salt.
    2. Drain the nuts and rinse them well in a colander.
    3. Place the nuts on a baking sheet in a single layer.
    4. Roast the nuts in a preheated oven at 150 F. for 10 to 12 hours.
    5. Cool the nuts completely before using.
    6. Roughly chop half the nuts using a rolling pin or a knife.
    7. Place the other half of the nuts in a food processor and pulse until you get a soft powder (it will almost be pasty.)
    8. In a small saucepan placed over a medium low heat, add the coconut oil, almond butter, honey, vanilla, and cinnamon. Heat until bubbles start to form, and then remove from the heat.
    9. In a large bowl, mix the chopped nuts, ground nuts, dried fruit, and almond butter mixture until everything is well combined.
    10. Pour the nut mixture into a dish covered with parchment paper and firmly pack the granola mixture tightly, making a single clean layer.
    11. Cover with another piece of parchment paper and let sit for 1 or 2 hours at room temperature.
    12. Place in the freezer for another hour.
    13. Slice the granola into equal rectangular pieces and serve. Keep the leftovers in the refrigerator.

      Recipe from Paleo Leap..

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      Group Class Programming for Friday, March 3, 2017:

Life:
Complete as many rounds and reps as possible in 7 minutes of:
10 dumbbell Muscle Clean & Push Press (10/5#) 
10 elevated Push-ups

Fitness:
Complete as many rounds and reps as possible in 7 minutes of:
10 dumbbell Power Clean & Push Jerks (15/10#) 
20 Push-ups

Performance:
Complete as many rounds and reps as possible in 7 minutes of:
10 dumbbell Power Clean & Split Jerks (25/15#) *alternate feet each rep
20 Push-ups