Wine Country CrossFit

Time to start filling the recipe section of our blog!  Since Sue was the mastermind of this plan, I figured it only fitting that she kick us off with a recipe.  Give it a try and let us (or Sue) know what you think!

Carrot Souffle

Ingredients:
2 pounds baby carrots
1 quart of Trader Joe’s Free Range Chicken Broth, or Imagine Free Range Chicken Broth
3 omega 3 eggs
2 tablespoon minced onion
1/2 cup coconut oil
1 tablespoon coconut flour
2 teaspoons fresh lemon juice
1 teaspoon salt
1/4 teaspoon cinnamon
1/4 cup pure maple syrup

Process:
Cook carrots until soft in free range chicken broth.
Preheat oven to 350.
In large bowl, combine pureed carrots, onion, lemon juice, melted coconut oil, coconut flour, salt, cinnamon, pure maple syrup, and eggs.
Beat all ingredients until smooth.
Pour into a 2 quart souffle dish, lightly greased with coconut oil.
Bake uncovered for 45-60 minutes, center should be firm to the touch before eating.
Sprinkle with cinnamon if desired, and serve.
Carrots may be cooked and pureed hours ahead adding lemon juice and covering tightly until ready to mix other ingredients. You also may bake the souffle, freeze it, and reheat it for Thanksgiving.

Sue’s notes – I made this exactly to the recipe. It received mixed reviews – the adults loved it while the teenagers didn’t like the texture.  It was definitely light and airy. I will make this again, but next time I will use individual sized soufflé dishes rather than a large soufflé dish.

Source: The Food Lovers Primal Palate

==================================

Friday’s Benchmark WOD:

Front Squat – find 1RM

3 Rounds:

Ball Toss to yellow line (50/25)
10 Deadlift (135/95)
5 Box Jumps
5 Pull Ups

*Ball toss – Take a medicine ball and underhand toss it down the sidewalk.  As soon as it leaves your hands, run after it.  Repeat as many times as needed until you reach the yellow line.  Once you get to the yellow line, pick up the ball and run back to the gym with it.