WOD Jan 22 & Paleo Granola
Warm Up: 2x15 - Air Squats, Push Ups, Back Extensions, GHD Sit Ups
50 Hanging Cleans 67#
50 Push Jerks 45#
50 Box Jumps 20"
I made Paleo-Granola yesterday and it was even better than the last time I made it. Yum! Thanks to Sarah Murray at Crossfit Invictus. Here's the scoop:
- 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, sunflower seeds, pecans*, and walnuts*; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
- 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
- 1/3 cup Paleo-friendly oil (I used coconut oil and highly recommend it)
- 2 tsp vanilla
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 cup raisins
- 1 cup shredded unsweetened coconut
*I chopped most of my walnuts and pecans pretty fine this time and I think it caused the honey mixture to stick the fine nuts together a little & when it baked it became a little crunchy. Mmm-mmm.
Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!
And if you're having a hard time finding any ingredients, I recommend a trip to the organic or health food section of your neighborhood Kroger or Publix; and if you can't find it there, make a run to Whole Foods or Trader Joe's. I think I'll likely be making a WF/TJ run at least once a month.