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Blueberry Coconut Muffins

27 Jan Posted by in Foody Friday | Comments

Here is another great recipe from the Whole Life Challenge archives for those of you who need a treat now and then. The good news is no added sugar and they are tastey!

Blueberry Coconut Muffins

Ingredients:

  • 1 cup coconut flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 6 large eggs
  • 1/2 cup melted coconut oil
  • 2 teaspoons vanilla extract
  • 1 cup fresh or thawed frozen blueberries

Directions:

  1. Preheat oven to 350 degrees and grease a 12-cup muffin tin.
  2. In a mixing bowl, whisk together the coconut flour, salt, and baking soda.
  3. In a smaller bowl, beat together with fork the eggs, coconut oil, and vanilla.
  4. Add the liquid ingredients to the dry ingredients and mix with a hand mixer on medium speed for about one minute or until well combined.
  5. Stir in the blueberries.
  6. Spoon the batter evenly into the muffin cups.
  7. Bake for 20-25 minutes until a toothpick inserted in center of a muffin comes out clean (unless it hits a blueberry).
  8. Let the muffins cool in the pan for about 10 minutes, then transfer to a wire rack to cool completely.

Compliance Level:
Compliant on Lifestyle, Kickstart, and Performance levels. 

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: fun game

Strength: 5×1 deficit deadlift – 4 of 14, same weight across, approximately 65 – 75% of max

Super Set: 5×5 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Diane”

For time (21-15-9 reps)

Deadlift
Kipping Handstand Push-ups

Performance: 155/225 lbs
Athletic: 135/185, 1 abmat 15-12-9
Health: 95/135, db shoulder press 15-12-9

OR

Alternate variation “Pirate Diane”: row 15-12-9 Cal instead of 21-15-9 Deadlifts

Scaling Guide: 4 – 9 minutes.

Scale Up: 4/2″ deficit HSPU and 185/275 deadlifts

Optional ‘Cash Out’: 16 suitcase lunge steps, 15 wall ball, 3 rounds

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