Cauliflower tortillas

Ingredients

• ¾ a head of cauliflower riced or 2 cups riced and packed
• 2 eggs
• salt and pepper to taste

Instructions

1. Preheat oven to 375 degrees and line a baking tray with parchment paper.
2. For these I actually rice my cauliflower slightly more fine that cauliflower rice. Toss ¾ a head of cauliflower cut up and most of the stem removed and pulse until you get a texture slightly finer than rice. (Once it’s riced measure it to make sure you have 2 cups packed.)
3. Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. (You’re going to want to get out as much water as you can and be careful not to burn yourself because it’s going to be very hot.)
4. Place drained cauliflower back in bowl and add two eggs, salt and pepper and mix until well combined.
5. As a note it will be a little bit runny but shouldn’t be pure liquid either. Spread mixture onto a baking sheet into 6 small fairly flat circles.
6. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes.
7. Once they’re done place them on a wire rack to cool slightly.
8. Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking. (Don’t skip this step because it gives them slightly crispy on the edges and gives them a wonderfully nutty taste)

WLC week 8 workouts

Day 1
Repeat 3x:
1 min shuttle run (25 yards)
15 sec rest
1 min max 5 push ups, 10 squats
15 sec rest
1 min max sit ups
15 sec rest 

Day 2
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out. 

Day 3
2 min jumping Jacks
15 squats

10 push up

1 min run in place (high knees)
15 squats

10 push ups

1 min burpees
15 squats

10 push ups
2 min jumping jacks 

Day 4
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out 

Day 5
repeat 2x
2 min squat hold
2 min prone cobra hold
2 min plank hold

Sunday cooking

I cooked in two shifts on Sunday.  I knew we'd run out of no-oat oatmeal in a day so I made more before we headed out to Eckert's to pick Fuji apples.  When we got home, I made this apple cobbler with the apples we had from previous trips.  It's got almond meal, eggs and flour in the topping, so within paleo limits.  I think it's better with the peaches than apples though....

I was looking through old recipes and found this recipe for an oven omelet.  I thought it would be a nice change from the usual fare

I made another batch of Scotch eggs.  This time, I got some bacon apple-wurst from Eckerts and used it, it was really good.  We had beef bourguignon made in the crock pot for dinner and I'm planning on making salmon chowder with coconut milk for dinner tonight.  Definitely making some old recipes this week

WLC week 7 workouts

Week 7 Workouts 
Day 1
2 min warm up 
¼ mile run
1 min max squats
¼ mile run
1 min max push ups
¼ mile run
1 min max squats 
2 min cool down 

Day 2
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out. 

Day 3 
Repeat a total of 4 times:
30” sit ups
30” squats
30” push ups
30” rest 

Day 4
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out. 

Day 5
2 min warm up 
1 min sprint
2 min rest
1 min sprint
2 min rest
1 min sprint
2 min rest 
2 min cool down 

Day 6
For time:
100 sit ups
100 push ups
100 squats 
scale to 70, 80 or 90 as appropriate

Day 7 
Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out.

Ivory Crockett run

First 4 miles I have done where I didn't stop running.  Pretty good time for me, especially with all those hills!!!!

Sweet potato hash for breakfast

Ingredients

• 6 ounces pancetta, diced (or regular bacon)
• 1 small onion, finely chopped
• 1 large apple (or 2 small), cut into cubes that are no bigger than 1 inch
• 1 teaspoon cinnamon
• 1-2 tablespoons coconut oil, butter, ghee, or other solid cooking fat (if needed)
• 1 large sweet potato (or 2-3 small), peeled and cut into cubes that are no bigger than 1 inch
• 1 tablespoon fresh sage, minced (or 1 teaspoon dried)

Instructions

1. In a medium cast iron skillet over medium to medium-low heat, cook pancetta 3-5 minutes or until crispy and fat has rendered.
2. Remove pancetta with slotted spoon, leave fat in pan.
3. Add onion, apples, and cinnamon. Cook until soft, about 7 minutes.
4. Remove from pan and add to reserved pancetta. Set aside.
5. If pan is dry add 1-2 tablespoons fat and allow to melt. Add sweet potatoes to pan and allow to cook undisturbed for 2 minutes.
6. Stir, allow to cook for another 2 minutes undisturbed.
7. Continue cooking sweet potatoes, stirring as needed to insure all sides get browned and none burn, until soft (about 5-6 more minutes, about 10 minutes total).
8. Add reserved pancetta, onion, and apples back to pan. Add sage and stir to combine and warm throughout.

Two new chia pudding recipes

Ingredients

• ½ cup brewed coffee (chilled)
• ½ cup full fat canned coconut milk
• 1 heaping tablespoon almond butter (or other nut or seed butter)
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup or honey
• 1 tablespoon unsweetened cocoa powder
• ¼ cup chia seeds

Instructions

1. Blend brewed coffee, coconut milk, almond butter, vanilla extract, maple syrup, and cocoa powder in a blender.
2. Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.
3. Place in refrigerator overnight or for at least 3+ hours.
4. Eat up. Breakfast is served.

Ingredients

• 1.5 cups almond milk
• ½ cup pumpkin puree
• 1 scoop Recovery Protein (30 grams)*
• 2 tablespoons almond butter (or other nut or seed butter)
• 1 tablespoon raw honey
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon ground ginger
• ⅛ teaspoon ground cloves
• pinch of salt
• ¼ cup chia seeds
• extra almond milk for topping

Instructions

1. Blend all ingredients, except chia seeds, until smooth.
2. Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.
3. Place in refrigerator overnight or for at least 3+ hours. I shook my jars once in between to make sure they didn’t become too gelatinous.
4. Pour some extra almond milk on top and eat up. Breakfast, snack or post workout recovery is served!

Notes

*Protein powder is optional. Recipe still works without it.